Trying to keep track of all the nutrients your body should be getting can be tough, but protein is an important one. According to research, not getting enough protein is correlated with physical weakness, anemia, lower immunity and more. And if youre on a weight loss journey, protein might just be your best friendhigh protein foods are more satiating, and consuming them regularly can result inan increase in both metabolism and energy.
If youre looking for a way to up your protein intake, one easy strategy is protein powder, which can help with weight loss and is a quick way to get extra nutrients in your diet. But is protein powder actually healthy? Weve got the answer to that and more, including what are the types of protein powder, what are the best protein shakes for weight loss, when should you drink them, and what you should keep in mind when choosing one. Heres what you need to know.
A few popular types of protein powders for weight loss are:
Related: Cake Batter Protein Shake
When youre shopping for protein powders, one of the most glaring differences youll notice between the different types is the distinction between complete and incomplete protein. In short, experts explainthat protein either contains all of the nine essential amino acids that the body needs to get from our diet (complete) or is missing one or more of them (incomplete).
In regards to protein, it really comes down to amino acid composition, explains Tyler Giles, the general manager of Oregon-based HealthWay Nutrition Center. Protein is made up of chains of amino acids and different protein sources will have their own amino acid profile. Protein is often graded by whether it contains all the amino acids that are essential (meaning our bodies cannot manufacture them and we must get them from our diet). Another common focus is a given proteins branched chain amino acid content. Our muscles are [composed] of approximately 40 percent branched-chain amino acids (BCAAs) and proteins rich in BCAA are valued for supporting muscle tissue.
Related: Treat Yourself to 10 Low-Carb, High-Protein Desserts
While your protein intake shouldnt consist of protein powder alone, if you opt for a protein powder thats made up of incomplete protein (like collagen, pea protein, and other common sources of vegan protein powder), its important to make sure you have additional incomplete protein sources during the day in order to get all of the amino acids (the American Society for Nutrition has a helpful chart on complementary sources of protein).
So, should you think of protein shakes as a meal replacement and drink them for breakfast, lunch, and dinner? Experts advise against that, even if your goal is weight loss. Instead, youll probably want to sip on them between meals, or consider replacing one meal with a protein shaketops.
Kait Richardson, a Florida-based nutritionist, emphasizes that the protein powder used in protein shakes are just supplements to add to your diet versus replacing an entire meal or food group. If youre trying to lose weight, you should be considering your diet as a whole versus one single supplement. If you do use a protein shake to replace a meal, you need to be conscious of balancing out nutrients. Giles specifically educates customers on including healthy fibers and fat, which will help stabilize your blood sugar and keep you feeling full.
Related:Keto Fat Bomb Recipes
All too often people are unwittingly consuming a sugary fruit smoothie spiked with protein, which is not ideal for weight loss, Giles adds. Keep the sugar in check and balance what sugar is present with protein, fats and fiber.
Celebrity interviews, recipes and health tips delivered to yourinbox.
There are numerous options when it comes to the liquid you mix protein powder with. Water is probably the most common and if youre monitoring your calories for weight loss, as water is a zero-calorie option. Other choices include milk, almond milk, soy milk and coconut water. When mixing your protein powder with liquid, using a shaker cup will be the best option. Simply add the recommended number of scoops of protein powder and fill with the amount of liquid instructed on the packaging. Screw on the lid and give it a quick shake; shaker cups help keep the protein powder from clumping and help keep each sip smooth.
Additionally, if you drink smoothies for breakfast or as a way to replenish fuel after a workout, you can put your protein powder into the blender before you mix up the smoothie. It can be helpful to put the powder near the blades so it gets fully mixed with your other ingredients and doesnt cake up on top.
Celebrity interviews, recipes and health tips delivered to yourinbox.
If youre looking to make it simpler and get some expert guidance, Michael Bires, founder and CEO ofNutritionFaktory.com, shares the top protein shakes he recommends to his customers and team of athletes.
[This protein is] cleanlow in fat, carbohydrates, sugar and calorieseasy to digest and [the] flavors are amazing, he says.
[This] protein is by far the best combination of texture and flavor that Ive found, explains Bires.
I have yet to find a pea protein that tastes great, but NOW Foods seems to offer the best value pea proteinand I do like that they dont have any artificial sweeteners, he says.
[It] tastes very good for a vegan protein, includes no artificial sweeteners, and includes probiotics and digestive enzymes for added benefits and absorption, Bires notes.
Zero carbs, zero sugar and works great for baking and various protein recipes, he says.
You may notice that this list doesnt include any ready-to-drink protein shakes. This is because, according to Bires,they are very unstable as once protein is liquified, it loses much of its usable protein. He adds that these drinks then sit in a warehouse and then a store, and by the time they reach the customer, the majority of usable protein is gone.
Ready to start your protein shake journey yet? We thought so. While youre at it, check out this recipe for creamy chocolate protein nice cream.
Read more from the original source:
Protein Powder For Weight Loss: What To Know, And How To Choose The Right One For You - Parade
