Protein supplements, including ready-to-drink shakes and powders, are widely consumed to increase protein intake, build muscle mass, and enhance recovery. With the increasing health awareness and easy availability of supplements in various formulations, the protein supplement industry continues to grow. Protein drinks can be a convenient way to add extra protein to your diet and may even aid in weight loss.
Understanding Protein and Its Role
Protein forms a crucial part of every diet as it constitutes the building blocks your body needs to grow and repair cells, including muscle and bone, and support vital organs such as the heart, brain, and skin. Healthy adults should get about 45 to 56 grams of protein a day, and most people get enough from food. The daily reference intake of protein for the healthy adult population is 0.8 g/kg body weight. Individuals who engage in physical activity may require more protein, ranging from 1.2 to 2 grams per kilogram of body weight.
Potential Benefits of Protein Drinks for Weight Loss
Protein drinks, when used in moderation and as part of a balanced diet, can be a useful tool for encouraging weight loss. Studies have shown that protein shakes can encourage fat loss and help retain and build lean muscle mass.
Increased Satiety and Reduced Appetite
Protein has been shown to help decrease hunger and appetite. Protein generally helps you feel full for longer due to the release of fullness hormones GLP-1 and PYY. Consuming high-protein meals has been suggested to increase the production of polypeptide YY and provide a greater feeling of fullness in both overweight and normal-weight people. Studies also show that higher protein intake may result in less hunger throughout the day.
Muscle Preservation and Metabolism Boost
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy. Eating sufficient amounts of protein, combined with strength training, may help prevent muscle loss and resulting metabolic slowdown. Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost.
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Reduced Weight Gain and Fat Deposition
Protein supplement consumption is known to cause decreased weight gain and fat deposition and improve insulin sensitivity in the human body. Various mechanisms come into play after consuming high-protein meals that stimulate the central nervous system directly through the bloodstream at the level of the hypothalamus or indirectly through the vagus nerve, resulting in reduced weight gain and fat buildup and improved insulin sensitivity in the body.
Types of Protein Powders for Weight Loss
Protein powders are generally separated into two categories: animal-based and plant-based.
Animal-Based Protein Powders
Animal-based protein powders such as whey protein, casein protein, and collagen protein are all made from animal byproducts. Whey protein and casein protein are made from the protein in cow's milk, whereas collagen protein is made from the connective tissues of cow, fish, or chicken. Whey and casein protein are known as complete sources of protein, as they contain all of the essential amino acids, making them a nutrient-rich dietary supplement. Whey protein is one of the most common types.
Plant-Based Protein Powders
Plant-based protein powders are created by extracting and sometimes combining nutrients from plants to build the replica essential amino acids found in a complete protein. Plant-based protein powder can come in the form of soy protein powder, rice protein, pea protein, and hemp protein. These protein supplements are usually higher in fiber and lower in fat than animal-based protein, and the fact that they are based on plants instead of animal products means they can be a great option for people with intolerances or allergies or those who are vegetarian or vegan.
Which Type Is Best?
While neither is going to result in any sudden weight gain, animal-based protein has been found to be more effective when it comes to weight loss and lean muscle development. Research has long shown that it's a more potent stimulator of muscle protein synthesis, and a recent study confirmed it. That said, plant-based proteins are still effective, and particularly if you are over the age of 50, the differences between plant-based protein and animal-based protein seem fairly minimal.
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How to Incorporate Protein Shakes into a Healthy Diet
If you need more protein in your diet, incorporating protein shakes can help you reach your health goals. Protein shakes can be a great way to get it. It's important to remember that a scoop of protein powder contains between 20-30 grams of protein, mixed with water. If you are drinking protein shakes, experts recommend no more than 2 in a day.
When to Drink
When to drink protein shakes for weight loss really depends on your lifestyle and activity. It's often encouraged to pair a protein shake with a workout, which is when you are most likely to see direct results. Generally speaking though, if your workout is cardio or aerobic-focused, a post-workout protein shake is going to give your body what it needs, while if your workout is more based around resistance training such as weights, yoga, or Pilates, a pre-workout protein shake can help you gain muscle mass and strength.
Potential Side Effects and Considerations
While protein shakes can be beneficial, it's important to be aware of potential side effects and considerations.
Kidney Issues
Having too much protein in your diet can also have its own health risks, particularly straining the kidneys and liver. Dietary protein intake plays a significant role in determining the workload of the kidneys, affecting glomerular filtration. For those suffering from CKD, reducing protein intake can help reduce hyperfiltration and slow the progression of chronic nephropathies.
Digestive Issues
If you’re lactose intolerant, some whey protein shakes may irritate your stomach, causing gas, bloating, diarrhea, or cramps. Look for nondairy shakes instead.
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Allergic Reactions
An allergy to dairy-based protein can also trigger a rash, swelling, or a runny nose.
Possible Toxins
A report released by the Clean Label Project found some protein powders have heavy metals, pesticides, and other toxins, including mercury, lead, and arsenic. It’s unlikely that they have enough heavy metals to cause any serious health effects, but it’s still a good idea to drink them in moderation.
Other Considerations
Chronic protein supplementation may increase the expression of anger and acne in athletes. Studies have shown that BCAAs in WP compete with tryptophan and reduce serotonin synthesis, a neurotransmitter linked to impulsivity and depression, potentially causing anger-related symptoms. WP containing insulin-like growth factor-1, associated with promoting cell growth and division, sebum production, and increased estrogen factors, could explain the association between the high consumption of WP products and acne.
Choosing the Right Protein Shake
Since protein shakes and supplements aren’t regulated by the FDA, look for shakes that are certified by a third party like NSF International or Informed Choice, which test ingredients. And check the label for protein content and additives.
Important Considerations:
- Protein Content: Make sure to check nutrient labels to be sure you’re getting the amount of protein you desire.
- Additives: Be mindful of added sugars, artificial flavorings, vitamins, and minerals.
- Third-Party Testing: When possible, choose a protein that has undergone third-party testing.
Maximizing Benefits and Minimizing Risks
To maximize the benefits of protein drinks for weight loss and minimize potential risks, consider the following:
- Balanced Diet: Prioritize a balanced diet with whole foods. Protein shakes should supplement, not replace, meals.
- Moderation: Consume protein shakes in moderation, typically no more than two per day.
- Timing: Time your protein shake consumption strategically, such as before or after workouts, or between meals to curb hunger.
- Individual Needs: Consider your individual needs, activity level, and any underlying health conditions. Consult with a healthcare professional or registered dietitian for personalized advice.
- Quality: Choose high-quality protein powders from reputable brands with third-party certifications.