Anyone who’s had an ‘on again/off again’ relationship with weight management knows that one thing is true. It isn’t as easy as going on a ‘diet,’ or getting a gym membership and working out like mad. That said, the first step towards a proper weight management program is making sure your body has the nutrition it needs to achieve and maintain healthy weight loss. And that’s where protein shakes come in.
Along with fats and carbohydrates (carbs), protein is one of the three main macronutrients your body must get from your diet in the correct proportion every day. It’s recommended that 25% to 35% of your daily calorie intake comes from proteins. Your personal requirement depends on your body, lifestyle and levels of activity.
How Protein Helps Weight Loss
Protein exists in every cell of your body. So it helps build and maintain your muscles, bones and soft tissue, like your skin. For weight loss, eating foods high in protein helps to fill you up, reduce your appetite, boost your metabolism and give you strength to support fat burning.
There’s even scientific proof of protein’s benefits for weight loss. In one study of 130 overweight people on a calorie-restricted diet, the study group eating a high-protein diet lost over 50% more body weight than the group eating a lower level of protein.
Protein Shakes for More Protein
Weight loss happens when you create a healthy calorie deficit (burn more calories than you consume) in your daily eating and activities. To achieve the deficit, you can manage your eating, get more active, or do a bit of both.
If you choose to add some activities to your day, you need to make sure you have the energy and nutrition to support them. Getting more protein from your diet is a great way to do that. But, some of the advice for doing so may seem contradictory.
One example is protein shakes. They can be a fast, easy and tasty way to bump up your protein intake to improve your activity performance and results. But, depending on your sources, you may have heard that it is best to have a protein shake before exercise, or that it’s best to have one after exercise.
The Answer Is: It’s Up to You
When you choose to have a protein shake depends on what you are trying to achieve and when you had your last meal. Research shows that protein synthesis (protein working to build and strengthen your cells) improves if you eat your protein throughout the day, versus loading up at one meal, like dinner.
So, when you do your activities, or if you have a protein shake before or after your activities, is really up to you. But there are some guidelines that you can consider to help you decide.
If it’s been a few hours or more since your last meal, drinking a protein shake 30 to 45 minutes before your activities can help give your body the energy to perform its best. If you’re already ‘fueled up’ for exercise, then having a protein shake afterwards can help your tired muscles recover faster.
Herbal One’s Protein Packet Shake is a rich and delicious way to add protein to your diet without all the simple carbs that can make other protein shakes not so good for weight loss. Visit your nearest Herbal One location and talk to a nutrition counsellor to learn more about getting the right amounts of protein and other nutrients for healthy, sustained weight loss.
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