Protein shakes are a good plant-based source of protein. Spreading protein throughout the day may also help the body digest and utilise it better, and a protein shake can be a good way to start the day as a breakfast or as a healthy snack if you need energy on the go in between meals.
Protein powders can be a useful addition to a woman's diet, whether they want to improve their general health, lose weight, or build muscle. Eating a balanced and nutritious diet is the ideal option for meeting the body's protein needs.
While protein shakes provide essential protein, they lack the full range of nutrients your body needs, such as fiber, healthy fats, and micronutrients found in whole foods. This can result in fatigue, digestive issues, and muscle loss over time.
Protein drinks can help you burn abdominal fat in two weeks, and they make a delicious, simple snack. But most commercial drinks are filled with chemicals that can upset your gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect.
Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits.
In a study of 215 overweight/obese subjects randomized to one of 2 hypo-caloric diets for 12 weeks, greater reductions in total and abdominal fat mass were seen in subjects consuming high protein (27% total energy content) diet compared to standard protein (16% total energy content) diet (10).
If you do not have any digestive problems or food sensitivities, you may be able to drink a protein shake every day. Because the protein powder in protein shakes is not regulated the way drugs and food are, the long-term side effects of drinking protein shakes are unknown.
Depending on your starting point, it can take anywhere from a few weeks to several months to see noticeable changes in muscle mass. For those looking to lose weight or improve body composition, whey protein can be helpful as part of a calorie-controlled diet.
Body builders tend to favor whey protein, as it is a rapid acting energy source that helps them to pack on muscle, or bulk up. If you consume these shakes with no changes to your diet and cannot exercise for hours a day, you will definitely gain weight by drinking them.
"People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder," McManus points out. It may be high in added sugars and calories.
Women need sufficient protein to build lean muscle mass, strengthen bones and optimize the body's metabolic rate. It's also vital for maintaining mobility and function in all stages of life.
Protein shakes on their own don't constitute a meal, and should only be used as supplementation alongside well-rounded meals; however, you can safely consume a proper meal replacement shake for one meal a day, provided your other meals are just as nutrient-dense.
Protein is made of amino acids, the building blocks for female hormones that maintain reproductive health and regulate menses, mood, and fertility. Studies show increasing protein intake decreases the effect of hormones that make us hungry and increases levels of hormones that make us feel full.
Generally speaking, consuming enough protein is more important than the exact timing of when you have it – unless you're doing resistance training, where it is recommended to have it directly before or after exercise. Taking protein before bed is also a valid option for muscle growth and exercise adaptation.
Protein powders are nutritional supplements that may help build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles. There are many different types of protein powder, including dairy-based and plant-based powders.
Whey protein for muscle recovery: This protein powder is rich in essential amino acids and Branched Chain Amino Acids (BCAAs). This is why it helps in faster muscle recovery post-workout.
Excess intake of these proteins can also cause increased bowel movements, bloating, and even nausea. Other side effects include flatulence and diarrhea. If taken in excess quantities, protein supplements can cause you to gain weight. And by weight, we mean fat.
Fast-digesting proteins take about 30 minutes to two hours to be absorbed while slow-digesting proteins like plant-based proteins can take up to three to four hours for complete absorption, with most digestion and absorption happening within the first three to four hours.
“I usually recommend plant-based protein powders that come from pea, rice, sunflower or hemp,” Komar says. “They are typically well-digested by the average person because they have fiber and digestive enzymes.
Without exercise, the extra protein from the shakes might not be used well by your body. This could lead to issues like gaining too much weight or not having enough muscle strength. In the long term, it might also affect things like your heart health or how your bones stay strong.
What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.