Can Protein Shakes Help You Lose Weight?

One of the most important food sources to help aid in weight loss (with the addition of regular exercise and a healthy diet) is ensuring that an efficient amount of protein is incorporated in our diet. Having a higher intake of protein can help make you fuller for an extended period of time, support muscle growth and improve your metabolism.

While lean meats, poultry, fish and seafood are excellent sources of protein - protein shakes are also really great to help support your health and wellness journey no matter what your end goal is. It is also a convenient, fast and effective way to hit your daily protein intake. You might be questioning: Can protein shakes help you lose weight? Do protein shakes burn fat? What are the best protein shakes for men? What are the best protein shakes for women's weight loss? Let's take a look at everything we need to know about protein powder. 

Choosing The Right Protein Powder

Everyone's preferences differ, especially when it comes to choosing the best protein shake that works for you. While there may not be a magical formula that fits all requirements, it's important to understand what kinds of protein powders are available and what would help specifically in the instance of losing weight. 

Whey protein can be found in many protein shakes and is widely used. This source includes all of the nine essential amino acids, is quickly absorbed and easily digested compared to other proteins. It is highly satiating and has a great nutritional value. It contains many health benefits such as promoting weight loss by suppressing appetite, boosting your metabolism and maintaining muscle mass. 

Soy protein is a plant-based protein that is also commonly used. Studies have shown that high-soy protein, along with a low-fat diet can  aid in weight loss and fat mass without compromising any muscle mass. This protein may also assist in the management of hormones and reduce the risks of heart disease, osteoporosis and even breast cancer. It is a great protein to consider for your overall health.

How Much Protein Powder Should I Have?

Between 20g-40g of protein is optimal for most individuals, however it is best to follow recommended serving based on the protein. Important! Adding protein shakes to your diet won't make you lose a couple kilos overnight, that's why we highly recommend incorporating resistance training, weights and cardio into the mix to aid in the success of your health journey. 

Protein Shake Recipes

While flavoured protein shakes can be tasty on its own, it's even better when you can customise it with your favourite flavours and ingredients! Here's a few of our favourite protein shake recipes that you can prepare yourself:

Chocolate, Banana & Peanut Butter 

Blend:
1 cup water or choice of milk
1-2 scoops chocolate flavoured protein powder
1 banana
2 tbsp of peanut butter (protein peanut butter is also an amazing choice!) 

Mixed Berries

Blend:
1 cup water or choice of milk
1 cup frozen berries of choice 
1 banana
1-2 scoops of vanilla flavoured protein powder 
1 tsp honey 
1 tbsp protein oats 

Mocha 

Blend:
1 cup water or choice of milk
1-2 scoops of chocolate flavoured protein powder
1/2 cup coffee chilled
1 cup ice 

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