Post-workout Shakes & Weight Loss

Manufacturers of protein shakes claim that these shakes can help you to build muscle and lose weight and body fat. According to MayoClinic.com, drinking these shakes after a workout isn't really necessary, and could result in you consuming more calories than you need, leading to weight gain, depending on the shake you choose and whether you use it in place of a meal or in addition to your meals.

Function

Post-workout shakes can provide you with the liquid, protein and carbohydrates you need after a workout. Liquid helps keep you from getting dehydrated due to the sweat you lost during your workout, protein is necessary to rebuild the muscles that were broken down during your workout and carbohydrates are needed to replace the stores of glycogen that you used during your workout.

Benefits

A post-workout shake can be a convenient way to get all the nutrients you need after a workout. There is no cooking required, and you don't need to figure out what you should eat, you just open the bottle and drink. Because most recommendations for post-workout nutrition, including those of the American College of Sports Medicine, say you should eat carbohydrates within half an hour of exercising for an hour, this is an easy way to meet your nutrient needs.

Considerations

Some protein shakes and post-workout shakes can be high in calories. Stick with the lower calorie options if you are treating the shake as a snack, or you could end up consuming too many calories overall and gaining weight instead of losing it. Replacing liquids and then carbohydrates is most important right after a workout, followed by protein, and this can be done with water and a healthy snack and doesn't require an expensive post-workout shake.

Theories/Speculation

Post-workout shakes are often made with whey protein. A 2010 study led by S. Pal published in the "British Journal of Nutrition" found whey protein meals can potentially help with appetite suppression and weight loss since those in the study who consumed whey protein meals were less hungry and ate less at their next meal.

Expert Insight

Those who exercise for up to an hour often don't need extra protein, although this can help to fill you up after their workout, notes Maureen Callahan in an article published on the CNN website in 2007. However, for those who have strenuous workouts, protein in a ratio of 1 to 3 or 1 to 4 with carbohydrates can aid in recovery, according to "Running Times." If you choose to use post-workout shakes, make sure the protein-to-carbohydrate ratio is in this range, as some have too much protein. If you're trying to lose weight, you need to eat fewer calories than you use throughout the day, so using a shake as a meal replacement is better than using it as a supplement.