Protein shakes are drinks that are obtained by mixing protein powder with liquid and are designed to increase the effectiveness of weight loss or muscle building. Likewise, they can be added to food as high-quality protein. Find more information about protein shakes at healthguidereviews.info. There are several types of plant-based protein powders on the market that contain all the essential BCAAs:
- whey protein – fast-release milk-based protein;
- casein protein – slow-release milk-based protein;
- soy protein isolated from soybeans;
- hemp protein is high in omega-3 and omega-6 fats;
- rice protein low in the essential amino acid lysine;
- Pea protein is low in the non-essential amino acids cysteine and methionine.
What type of protein to choose?
Different types of protein have different essential properties for numerous purposes, but the core factor is protein quality. For example, whey is nice for reducing hunger in a brief time. It is also effective in weight loss and muscle building.
Additionally, whey, casein, and soy protein contain all the mandatory amino acids while other types are low in some essential and non-essential amino acids. As a rule, plant protein mixes different sources to complement the amino acid content.
Hunger and decreased appetite
Protein is great for reducing appetite because it increases levels of the hormones GLP-1, PYY and CCK and you do not feel like eating for a long time. For example, when you have a protein-rich meal for breakfast, you consume 135 fewer calories during the day. According to some studies, a shake containing 20 grams of protein is enough as a meal replacement or snack.
Metabolism increases
Your metabolism largely depends on the amount of protein you consume. So you burn more calories each day, which means you lose weight (fat included). Likewise, high protein nutrition combined with active exercise lets you build muscle faster.
Weight loss and belly fat
In addition to facilitating weight loss, a high-protein diet also helps reduce fat in the abdominal area. For example, consuming 25% of calories as protein for a year, you lose 10% more belly fat. So, protein shakes are great for losing extra pounds in addition to for improving your figure.
Prevention of weight gain back
Once you have lost the desired amount of fat, it’s important to monitor your nutrition to avoid weight gain. Protein can help maintain your results because it increases metabolism and reduces appetite. Research shows us that a high-protein diet helps stop gaining too much weight after it has been lost.
In short
Now you know that protein shakes can serve as meal replacements for more effective weight loss. Consider only those that can’t utterly replace proper nutrition.
