Protein shakes were until recently the preserve of the comically big breasted, preening dudes intent on monopolising the bench press. But it’s 2019, and it’s safe to say that these powder based drinks have moved into the mainstream. And as such, people are getting wise to the pros and cons of a diet supplemented with a slug or two of the good stuff. Not only for those in the pursuit of bigger guns, then, so here are 4 IDEAL benefits of protein shakes for weight management.
A DECREASE IN HUNGER
First things first. Replacing a meal with protein shakes isn’t going to do you any favours; you’ll be missing out on the nutrients your body needs to function and the pleasure of a good feed. But when used to in tandem with a healthy and balanced diet, a shake can bring benefits.
Indeed, protein can help decrease hunger, meaning you’ll be less likely to snack on unhealthy stuff through the day. It does this by helping you feel fuller for longer. If you suffer from allergies or have beliefs which restrict the consumption of protein, shakes can be a good way to keep your appetite at bay.
AN INCREASE IN METABOLISM
A fast and efficient metabolism is often spoken about (in hushed, reverent tones) as the holy grail of weight loss. Of course, the science is much more complex than ‘fast equals thin’, but if you’re taking in high amounts of protein each day, a metabolism boost is likely, which helps to burn more calories each day. And yep, you’ll be going to the toilet much more.
The real work, it should be said, needs to happen in the gym, not the bathroom. When combining a high-protein diet with strength training, you can expect to build muscle, which may help burn more calories than fat does.
LESS CARBS
If you are wanting to lose weight from your mid-section, incorporating protein shakes into your diet plan can have benefits. You can keep your carb intake lower, as that all-encompassing hunger is less likely to hit if you’re supplementing your diet with shakes. Just remember to engage in plenty of cardio training for best results.
PREVENT WEIGHT RE-GAIN
Protein shakes may also help you prevent weight re-gain after weight loss. The effect protein has on your appetite, muscle mass and metabolism could help keep off any fat that you’ve worked so hard to get rid of. One study has shown that participants who were given more protein maintained their results of weight loss better than those who having less. Of course, more research is required before definitive proof of the link is found.
SO, WHICH PROTEIN TO CHOOSE?
There are various types of protein, all of which will have different effects on your body. Whey protein, for example, is absorbed quicker than casein, which causes your hunger levels to decrease in the short-term. It’s important that you factor in the quality of the protein before picking the right one for you. Soy, casein and whey all contain amino acids that are essential for your body needs. On the other hand, proteins like hemp and rice are lower in the amino acid lysine, so it’s best to do your research before you pick which protein can benefit you the most.
