Protein shakes are used for a variety of purposes, such as weight loss, muscular growth, and injury recovery. While many foods, including eggs, meat, poultry, milk, and legumes, are high in protein.
A well-liked and dependable source of this nutrient is protein drinks and powders.
Since protein shakes are so easy to create and are packed with healthy components, it’s a good idea to include them in your diet. They provide a full meal that will get your day going and keep you satisfied all morning.
Protein shakes are a great post-workout snack since they will provide you with energy and speed up the recovery of your muscles.
Due to their sweet nature, some people take them without working out. Since the main goal of taking protein shakes is to gain weight by working out, can you still gain weight without working out?
Well, let’s find out.
Protein shakes: Are they healthy?
Yes, protein smoothies are a great breakfast option, snack, or meal substitute. Protein smoothies are a simple way to consume the 46–56 grams of protein that adults need daily (source).
Numerous advantages of protein powder include the following:
- supports weight loss
- helps increase strength and muscle
- suppresses appetite and speeds up metabolism
- muscle recovery after exercise
Depending on your tastes, you can choose a plant-based protein powder like pea, chia, soy, hemp, or rice or an animal protein powder like whey, casein, egg, or collagen.
Simply check the protein powder you use to make sure it is devoid of chemicals, hormones, artificial sweeteners, and fillers. Last but not least, always choose organic foods.
Do protein shakes make you gain weight without working out?
Protein smoothies can be unexpectedly high in calories, considering they are loaded with protein and frequently contain indulgent ingredients like peanut butter and chocolate.
Weight gain may result if you don’t exercise and consume a lot of extra calories from those protein shakes in your diet.
Before or after working out, should you consume a protein shake?
Protein is required for muscle growth and repair. As a result, lots of people drink protein drinks after working out. The best time to have a protein shake, however, is hotly contested.
Protein shakes are often recommended to be consumed before exercising, although others contend that it is best to do so after.
According to recent studies, when it comes to building muscle mass, the quantity of protein you ingest each day may be more crucial than the timing. It doesn’t matter if you eat protein before or after exercising as long as you do it in the vicinity of your workout.
It doesn’t matter if you eat protein before or after exercising as long as you do it in the vicinity of your workout. As a result, you can pick the time that suits you best or that you prefer.
Are protein shakes effective for burning fat?
Protein shakes are great for weight loss as long as they are prepared using a combination of high-quality, junk-free components.
Protein is the nutrient that matters the most when you’re attempting to lose weight. It makes you feel fuller longer and lowers blood sugar surges. Lean muscle is created when you consume enough protein, and this will raise your metabolism.
Fiber is the second-most crucial component for weight loss. It maintains your gut healthy, keeps you satisfied, and eliminates cravings. The best sources of fiber and minerals are fruits and vegetables.
Health benefits of protein shakes
Protein drinks may help asthmatic children’s immune systems respond better.
In a short study with 11 kids that was published in the International Journal of Food Science and Nutrition, it was shown that asthmatic kids who took a 10-gram whey protein supplement twice daily for a month had a better immune response.
High blood pressure and heart disease
Whey protein-fortified beverages were found to dramatically lower blood pressure in hypertensive patients; additionally, they reduced their risk of developing heart disease or stroke.
These findings were reported in the International Dairy Journal.
Reduction of cholesterol
In a study that was published in The British Journal of Nutrition, 70 overweight men and women received whey supplements for 12 weeks while having various measurements taken, including lipid and insulin levels.
When compared to the casein group, they discovered that “there was a significant drop in total cholesterol and LDL cholesterol at week 12 in the whey group.
Help with weight loss
In a 158-person trial, individuals given whey “lost significantly more body fat and demonstrated a greater preservation of lean muscle compared to subjects ingesting the control beverage,” according to the Nutrition & Metabolism journal.
The use of whey protein concentrate in the treatment of cancer has shown promising results, according to the journal Anticancer Research. More study is required.
Halting HIV-positive individuals’ weight loss
Whey protein may aid patients who are HIV-positive patients who are losing weight, according to a study that was published in the journal Clinical and Investigative Medicine.
Dangers of protein shakes
Some individuals with milk allergies may also have whey allergies. Whey protein usually has no negative side effects when consumed in moderate amounts. But taking very large dosages can lead to:
- stomach cramps and aches
- diminished appetite
- Acne may also result from regularly taking large quantities of whey protein.
How many protein shakes are necessary?
Women should consume 46 grams of protein daily, while men should consume 56 grams, according to the Food and Nutrition Board of the National Academies of Medicine. That is not a lot. This amounts to roughly 15 to 19 grams at each meal if you eat three square meals.
But some specialists believe that the RDI for protein is inadequate. Over 60 nutrition specialists gathered in Washington, D.C. in October 2013 for the Protein Summit 2.0 to examine the latest protein research and its implications for human health.
An overview of the research was published in the American Journal of Clinical Nutrition in June 2015, and it concluded that consuming more protein would be advantageous for aging, metabolic health, and weight management.
The standard protein group in the 2017 Obesity Facts research consumed roughly 0.8 grams per kilogram per day, which is the RDI. 1.34 grams of protein per kilogram of body weight were consumed daily by the high-protein group.
For instance, a 150-pound individual eating a diet high in protein would require 91 grams daily while a 150-pound person eating a diet low in protein would require 54 grams.
Protein shakes may help you feel fuller longer if you’re attempting to lose weight or maintain your weight. Just be aware that consuming protein shakes without exercising can result in weight gain.
Protein smoothies, especially when mixed with exercise, may also help you keep your metabolism and muscle while reducing the chance that you’ll gain back any lost weight.