Protein helps you retain lean muscle mass and improves your satiation levels, so you don't feel hungry as often. Protein shakes, particularly those containing whey, provide a convenient source for extra protein. Whether you choose powdered protein and mix your own shakes or purchase pre-mixed versions, remember to combine them with a healthy diet and exercise regimen for best results.
Step 1
Choose the right protein product for you. Go with whey protein if you strength train regularly, because it has been shown to be the most effective at enhancing muscle synthesis. Take soy protein if you are a vegetarian, and choose egg protein if you are allergic to milk and soy proteins. Select a protein powder to mix with water, juice or milk; or sip one of the pre-mixed single serving drinks, which usually contain more calories and cost more.
Step 2
Seek out shakes with 20 to 30 grams of protein per serving. Shun shakes that provide 40 grams or more, because your body cannot use this much protein in one sitting and will store any excess as fat.
Step 3
Decide the best time to include protein in your diet. Consume your protein shake around your workout if possible. If you workout first thing in the morning---have a protein shake pre-workout to give you enough energy to burn through your exercise. If you strength train, a workout shake within 90 minutes of your last exercise helps muscle synthesis. If you do endurance activities like running or cycling, use a protein shake as recovery fuel to help restore glycogen stores. If you do not exercise, have a protein shake as a mid-morning or mid-afternoon snack.
Step 4
Maintain a healthy diet. Control portion sizes at your meals and focus on healthy foods like fresh fruits, vegetables and lean proteins to support weight loss.
Tips and Warnings
- You might consider mixing your pre-workout, early morning shake with juice to provide quick energy for your muscles. Protein shakes still contain calories and must be included in your daily caloric tally. To lose one pound of fat, you must burn 3,500 more calories than you consume.
- Many protein drink supplements include additional carbohydrates and sugars, which can add hundreds of calories per serving. Make sure you are selecting products with minimal calories and carbohydrates---the best protein powders contain between 80 to 100 calories per serving, 18 to 24 grams of protein, no fat and very few carbohydrates.
Things You'll Need
- Protein powder or prepared drink
- Water or milk
- Blender or shaker
References
- Life Extension Magazine
- The New Rules of Lifting for Women; Lour Schuler with Cassandra E. Forsythe and Alwyn Cosgrove; 2007.
- Journal of the American College of Nutrition
Member Comments