A protein shake is actually a powdered protein mixed with the fluid. It normally contains various amino acids. Protein shakes can help you lose weight more effectively, that’s the fact. Yet in order to achieve an excellent result, you should approach this matter holistically. If you know when exactly to drink shakes, your efforts bring you more gain. Numerous studies have proven that increase protein intake makes your weight loss easier as you add high-quality protein to your ration.
How to Choose the Right Protein Shake
If your purpose is to lose weight, consider that protein shake you consume doesn’t contain any carbohydrates or sugar as carbohydrate shakes designed for muscle building. We recommend you picking the following several types of protein:
- whey protein that includes the highest BCAA of any natural food source and is super easy to digest;
- casein protein – a slow release protein that has up to 80% of proteins in cow’s milk;
- soy protein that is isolated from soybean.
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There is also protein isolated from egg and pea but those aren’t readily available and less affordable than the types we have described above.
Factors that Impact Weight Loss
According to the study published in the Journal of Human Nutrition and Metabolism, the efficiency of your weight loss depends on:
- how long before a meal you drink the shake;
- protein source you choose;
- how often you consume that product;
- it is macronutrient composition.
When to Drink Protein Shakes
As a Meal Replacement
You can drink the shake twice a day instead of your meal or as a snack. Whey protein fits it the best.
Before your Main Meals
To increase your meal satiety, you can consume the shake between 30 minutes and 4 hours before eating.
As a Snack
Use protein shakes in between your main meals as a healthy alternative.
Before a Large Meal
You can also consume the protein shake between 30 and 60 minutes before a buffet to increase the main meal satiety.
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In order to manage hunger levels at night, you can consume casein protein shakes before going to bed.
As an Emergency Meal
If your schedule is busy and you tend to miss your meals, you can use protein shakes that are very quick to prepare.
Before Morning Exercise
If you train in the morning, protein shakes can help you avoid muscle catabolism so you can also take those before exercising.
As you can see, the right consumption of protein shakes can take your weight loss to another level. Just remember that such products can’t substitute a good nutrition.