Protein drinks are a well-known staple in the fitness industry, particularly with bodybuilders. In recent years, diet experts have touted the benefits of protein drinks in controlling weight. In his book, "The Abs Diet," David Zinczenko says about protein shakes and smoothies, "They pack in multiple high-nutrient foods." While protein shakes are a low-calorie, high-nutrition drink, the Mayo Clinic cautions you that protein shakes are not a "magic bullet for weight loss."
Weight Control
Reducing calories is essential to weight loss. The low calories and high protein in protein shakes make them an ideal weight loss meal. A 2008 study published in "Nutrition & Metabolism" showed that cutting down on too much protein could harm weight loss efforts. Dieters on a low-protein, high-carb diet lost less fat weight than those on a moderate protein and carbohydrate diet. Protein takes more energy to digest and makes you feel full sooner and for a longer period of time. However, protein shakes for weight control should be low in sugar, which adds empty calories. Further, you should not have protein shakes for every meal, as they don't provide many of the nutritional benefits of whole foods, according to the Mayo Clinic.
Exercise Recovery
Exercise speeds up the weight loss process. However, it also takes a toll on muscles. Protein builds and repairs muscle tissue. "Science Daily" reports on a 1999 study by the University of Illinois that found that leucine in protein speeds up muscle recovery. A 2008 study in "Nutrition & Metabolism" showed that whey protein increased fat loss, while preserving lean muscle. Muscle mass revs up the metabolism so that you burn more calories not just during exercise, but in performing your everyday activities as well.
Types of Protein
Among body builders, there is a preference for whey protein over soy protein, although studies such as the 2009 one in the "Journal of International Society of Sports Nutrition" showed no difference in muscle mass results between the two protein sources. Whey protein is a milked-based product, whereas soy is plant-based, making it a better choice for vegans. Both offer significant amounts of protein. For weight loss, choose low-sugar, low-calorie whey or soy protein powders.
Protein Shakes
David Zinczenko says you can create your own protein shakes starting with low-fat milk and yogurt, whey powder and ice as a base. Next add fruit or other ingredients. For a tasty, low-calorie coffee drink, add chocolate whey powder and add instant coffee to your base ingredients. Or instead of instant coffee, add peanut butter for extra protein. Fruit is another healthy option to increase the nutritional value of the shake.
References
- "The Abs Diet"; David Zinczenko; 2004
- MayoClinic.com; Protein shakes: Good for weight loss?; Katherine Zeratsky, R.D., L.D
- "Nutrition & Metabolism"; Moderate Carbohydrate, Moderate Protein Weight Loss Diet Reduces Cardiovascular Disease Risk Compared to High Carbohydrate, Low Protein Diet in Obese Adults: A Randomized Clinical Trial; Denise A.W. Lasker, Ellen M. Evans, and Donald K. Layman; 2008
- Science Daily: Eating Proper Foods At Right Time After Exercise Can Speed Recovery; July 1999
- "Journal of International Society of Sports Nutrition"; Resistance Training with Soy vs Whey Protein Supplements in Hyperlipidemic Males; Carol A. DeNysschen, Harold W. Burton, Peter J. Horvath, John J. Leddy, and Richard W. Browne; 2009
- "Nutrition & Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; Joy L. Frestedt, John L. Zenk, Michael A. Kuskowski, Loren S. Ward, and Eric D. Bastian; 2008
Member Comments