Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle.
Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss. High protein diets activate different pathways that promote weight loss, and drinking protein shakes may help you increase your daily protein intake Multiple hormones are involved in appetite stimulation and control, including peptide tyrosine-tyrosine PYY , glucagon-like peptide 1 GLP-1 , and ghrelin.
Protein seems to influence their production. Both PYY and GLP-1 are hunger-reducing hormones, and studies show that high protein diets increase levels of each after a meal 14 , 15 16 , 17 , Thus, both hormones lead to increased feelings of fullness While most studies use food, these appetite-controlling effects have also been seen when testing supplements For example, one study in 18 women determined that drinking a whey protein beverage lowered ghrelin levels and increased PYY and GLP-1 levels, compared with the control group High protein diets also increase energy expenditure — the calories you burn — in two different ways.
First, your body burns more calories by metabolizing protein than carbs or fat. This metabolic response to food is known as diet-induced thermogenesis DIT 24 , DIT indicates the amount of energy needed to metabolize each nutrient relative to the number of calories ingested.
Second, high protein diets stimulate gluconeogenesis — the process of producing glucose from proteins or fats in the absence of carbs — which is believed to burn extra calories in the process 26 , Therefore, increasing your protein intake through protein shakes and powders might help you take advantage of these metabolic effects. High protein diets are known to promote fat oxidation and fat loss 29 , 30 , 31 , Evidence suggests that increasing your protein intake from high-quality sources, such as protein shakes, may be associated with fat loss from your midsection , also called visceral or abdominal fat 33 , Losing fat from around your waist is especially important.
Increases in visceral or abdominal fat cause chronic inflammation, which has been linked to insulin resistance and heart disease In one study in 37 women, those who consumed an extra 40 grams of whey protein per day, showed a small reduction in abdominal fat compared with those who received a lower protein-quality supplement Similarly, a week study determined that those who consumed an extra 56 grams of whey protein per day had lower body weight by 4 pounds 1. Consuming protein shakes and powders as part of a high protein diet may help control your appetite, increase the calories you burn, and lose belly fat, indicating they may be effective for weight loss.
Protein shakes and powders make a helpful addition to your weight loss journey. If you want to lose weight, you need to induce a negative energy balance, meaning that you should burn more calories than you consume. This is also known as a calorie deficit There are three different ways to achieve a calorie deficit — either by consuming fewer calories, expending more calories by increasing your physical activity, or a mixture of both 35 , 36 , While a higher protein intake allows you to eat fewer calories without feeling as hungry, protein still contains calories that contribute to your daily total — 4 calories per gram, to be precise.
Thus, eating too much of it may take you out of your calorie deficit and even contribute to a calorie surplus, which would either hinder your weight loss efforts or lead you to gain weight Or even just consume protein powders or protein-enhanced products.
Here's what they had to say, and for more healthy eating tips, check out our list of 21 Best Healthy Cooking Hacks of All Time. While protein is found in a variety of foods, for anyone with a dietary restriction like veganism , getting the proper amount of protein for your body can be difficult.
A protein shake can be an easy way to get those amino acids. However, plant-based foods don't provide some of the amino acids, known as "incomplete" protein sources.
Your muscles need protein in order to grow and stay strong—which is important for your overall longevity. While protein shakes do help with muscle growth and can be an easy source of protein for those who aren't getting all those amino acids, be careful: Most protein powders contain heavy toxins and metals, including lead. This is due to the way the protein is grown and manufactured , and if you consume too much, you can experience high levels of toxins in your system.
Protein supplementation was equally effective in men and women. However, the effectiveness may decrease with age, as older adults have higher protein requirements than younger people. The researchers also noted that once protein exceeded 1. As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
Many studies report that taking protein supplements after exercise can aid recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis. The recommended daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men. People who find it challenging to meet these amounts, possibly including some vegans and vegetarians, may find that protein powder offers an easy solution to the problem. Athletes, weight lifters, older adults, and people with a chronic illness may need to exceed the general protein intake recommendation.
Research shows that athletes with an intense training regimen may benefit from having about twice the daily recommended intake of protein, ranging from 1. This is equivalent to — g per day for a person who weighs lb. There are several different types of protein powder.
Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:. Protein shakes vary in price and quality. According to a study , many of the best-selling protein powders contain heavy metals, such as lead, cadmium, and arsenic. Therefore, people should always proceed with caution when buying protein powders and choose a product from a reputable supplier.
Before using protein powders, people should calculate their nutritional needs. Those who do not get enough protein from their diet could consider supplementing with protein powders.
However, it is best to avoid consuming too much protein. Some powders contain up to 80 g per serving, which is too much for most people. Excessively high levels of protein in the diet can also result in a reduced intake of other beneficial foods, such as fiber-rich fruits, vegetables, and legumes that the body uses to feed and sustain gut bacteria.
The optimal timing of protein supplementation is unclear. Many people suggest taking it after workouts, but research findings are inconclusive due to studies producing conflicting results. For example, a study reported that taking protein supplements with meals is more effective for weight management and reducing fat mass than taking them between meals.
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