Whether you're looking to lose weight or gain muscle, you may find consuming high levels of protein to be beneficial. Your body uses more calories to digest protein than it does for other nutrients, so it may promote weight loss. However, protein also contains amino acids, which are the building blocks of muscle. Unfortunately, many protein sources, such as meat, need to be cooked and aren't convenient for travel. For this reason, you may find protein rich drinks to be an effective alternative.
Whey Protein Shakes
Whey protein is a common protein supplement used by athletes, due to its low cost and high rate of digestibility. Whey protein is derived from dairy, so it may not be appropriate for you if you're lactose intolerant. According to the Whey Protein Institute, whey protein is digested quickly and contains high levels of important amino acids such as leucine, which support muscle growth. The Whey Protein Institute notes that whey protein is a complete protein source, as it contains all of the essential amino acids your body cannot produce.
Milk
Although milk is not a pure protein drink, it does contain some protein. To get the most protein in the least amount of calories, you should drink fat free milk. According to The Daily Plate, fat free milk contains 80 calories per cup, with 13 g of carbohydrates and 8 g of protein. Milk is also rich in calcium, with 30 percent of the daily recommended amount in each cup, according to The Daily Plate. This may be beneficial if you are trying to lose weight -- research published in the 2010 issue of the "International Journal of Obesity" found that increasing intake of dairy calcium promoted an increase in fat loss.
Soy Protein Shakes
If you are looking for a protein-rich drink that will not aggravate your lactose intolerance, soy protein may be an effective choice. Soy protein is derived from soybeans, rather than dairy. As the name indicates, soy protein isolate is lower in fat and carbohydrates than other forms of soy protein. According to research, consuming a diet rich in soy protein may assist in weight loss. A study from the October 2004 issue of the "International Journal of Obesity and Related Metabolic Disorders" suggests a diet high in soy protein and low in fat may encourage retention of muscle mass and loss of fat compared to diets low in soy protein.
References
- Whey Protein Institute: Benefits of Whey Protein
- The Daily Plate: Calories in Hood Fat Free Milk
- "International Journal of Obesity"; Effect of dairy and non-dairy calcium on fecal fat excretion in lactose digester and maldigester obese adults; MS Buchowski et al; January 2010
- "International Journal of Obesity and Related Metabolic Disorders"; Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet; P Deibert et al; October 2004
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