Protein Shakes for weight loss – How true is this statement? Well, protein shakes cannot directly influence weight loss but they can help weight loss in 2 different ways. Before we analyze what these ways are, let’s take a look at what constitutes a protein shake, what variety is available and why should be have one?
Protein Shake – What’s the deal
Protein shake is usually available in powdered form and by percentage of macro-nutrients, it is very high in Protein. This protein can be extracted from various sources of protein by using complex methods. The source can be egg, soy, milk (Whey), milk and (Casein). There are other relatively less known types available as well. Each source that I just mentioned has its own absorption rate. This means that how fast it is absorbed, from the stomach and into your body. Absorption rates for these sources are given as follows, in grams per hour:
Raw Egg Protein 1.4 g/h
Cooked Egg Protein 2.9 g/h
Soy Protein Isolate 3.9 g/h
Casein Isolate 6.1 g/h
Whey Isolate 8-10 g/h
Why do you need a Protein Shake
No one actually needs a protein shake; its not a necessity but its recommended for people who are involved in resistance training or people who take part in strenuous training/sports. Such people have elevated protein demands which can be met by having a protein shake before and/or after their workout. Increased physical activity means that there is a greater muscle fiber breakdown occurring in the body and to counter this affect & to support protein synthesis, Protein shake is a good option.
Protein Shake helps you gain lean muscle mass
If you provide the right amount of stimulus to your muscles, you will start to gain lean muscle mass. This means overworking your muscles by using weights/resistance. Gaining lean muscle mass is very healthy and good for your body as it takes extra calories to maintain muscle mass. This actually means that you’ll be burning more calories doing absolutely nothing as an increase in lean muscle mass means an increase in BMR (Basal Metabolic Rate). So in this way, indirectly, a Protein Shake can actually help you lose weight.
A Protein Shake can help you feel full for longer
Our stomachs contain a Pyloric Splinter valve that is situated at the bottom of the stomach. When you eat something, the food is locked into your stomach by this valve until it is properly digested. Fluids with low viscosity flow right through this valve but Protein Shake has a thick frothy texture which means it occupies a higher volume of your stomach for a longer period of time. Another quality of Protein is that it takes much longer to get digested. The result is that the valve at the bottom of the stomach is activated for longer periods of time as the stomach takes its time to get digested. The thick, heavy texture of the Protein Shake makes you feel satiated and full for a longer time and as a result you may eat less during the day. Again, indirectly, Protein shake helps you eat less and as a result it can help you lose weight.
In the end I would like to point out that I do not endorse any supplements. This article is intended to clear out many prevalent misconceptions about Protein Shakes. They are not ‘Muscle in a bottle’, they will not magically help you lose weight or become muscular unless they are used with a proper method.