The Quality And Content Of Your Shakes Matter
Not all protein shakes are created equal. That is why consuming a subpar, sugar-laden shake can do more harm than good, and undo all those perks of your fast. This is especially vital for women who are just starting out with intermittent fasting, as quality protein shakes for women need to be rich in fiber, vitamins and minerals, as well as protein. That helps balance your overall nutrient intake, boost your digestive health and keep your immune system strong.
Yes, opting for different flavors such as chocolate or vanilla will help you keep things interesting and your taste buds happy. However, you need to focus on the quality content of your shakes if you want to shed fat and build lean muscle. So, if you choose to consume protein shakes during your IF, make sure to choose high-quality shakes without sweeteners, and based on versatile, nutritious ingredients.
What Are The Dietary Benefits Of Protein
The World Health Organization advises a protein intake of 0.8 grams per kilogram of body weight or 0.36 grams per pound of body weight. This means that a 150-pound person would aim to consume only 54 grams of protein per day to meet their dietary needs. The vast majority of people eating a conventional Western diet easily achieve this in a day. However, this recommendation does not consider weight training and/or athletic performance goals. This protein intake is enough to maintain the muscle mass of a relatively sedentary person but it is most definitely not enough to support or maximize muscle growth. This is where taking a protein supplement, such as protein powder, can have a tremendous benefit in your daily regimen.
How Much Protein Does My Body Need
The average adult needs at least 0.8-1.0 grams per kilogram of body weight for protein. If trying to build muscle, more protein can be needed.
If you have medical conditions, your protein needs can vary. Consult your Registered Dietitian for an individualized plan.
Lets take Mr. A, as an example. Mr. A is 220 pounds.
- 100kg x 0.8 = 80 grams of protein
- 100kg x 1.0 = 100 grams of protein
- 100kg x 1.2 = 120 grams of protein
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Protein : Are Protein Shakes Good For You
Protein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition .
You can get protein from any number of real food sources, and you should prioritize real food in your diet .
Here are some examples of protein-rich food:
- Chicken, duck, other poultry
However, there are PLENTY of instances where you might want to also supplement your food with a protein shake or protein powder :
- You struggle to consume the recommended amount of protein every day .
- You are a skinny person that needs to bulk up and need more calories in your daily intake!
- You are trying to lose weight and want to replace one unhealthy meal with a meal-replacement protein shake.
- You crave the convenience of a protein shake in place of preparing yet another meal.
In these instances, protein supplements or protein shakes can be awesome!
But donât just take my word for it. A systematic review of studies revealed:
âProtein supplementation may enhance muscle mass and performance when the training stimulus is adequate.â
Another study showed that among endurance athletes:
The addition of protein may help to offset muscle damage and promote recovery.â
What this means in regular people terms: If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!
Hell get there.
Enough proteinâ in this context can include protein supplements and protein powders.
You still need to:
Is Intermittent Fasting Safe
Many people have concerns about whether intermittent fasting is safe because of all the hours one goes without food. These are valid concerns that many people express. But, they can rest assured knowing that they are entirely safe.
Theres nothing to worry about when youre following intermittent fasting patterns. But thats only the case if youre following a way thats safe and popular. All the options we mentioned above are good for you and completely safe.
Professionals have tested them, and thousands of people follow them. You can, too, if youre looking to become healthier while cutting down on some pounds. But, dont try to create a method of your own for this type of fasting. It will likely get you hurt in one way or another.
You can avoid this by following intermittent fasting plans recommended by health experts. Another vital thing to know is that intermittent fasting may not suit everyone.
Many people might not be able to follow these eating patterns because of medical conditions or other reasons of the sort. If youre worried about this being the case for yourself, we recommend that you get some help from your doctor. Theyll be able to guide you depending on your specific needs.
Recommended Reading: Is Intermittent Fasting Healthy For Diabetics
Protein Shakes During Your Eating Window
If youre on intermittent fasting, you should look at your protein shake like you would any other food or beverage save it for your eating window. But during that window consume it however you typically would.
Unfortunately, if you work out in a fasted state, you might not be able to drink your shake after you exercise. The jury is still out on which is more important getting a protein hit right after your workout, or your overall protein consumption for the day. If you want to do both , youll need to workout near the end of your fasting period.
Best Protein Powder For Weight Loss: Biosteel Sports 100% Whey Protein
BioSteel
BioSteel offers a whey protein isolate-dominant formula that contains no artificial colors, sweeteners or flavors and is sweetened naturally with stevia leaf extract. Like the Transparent Labs protein powder, whey isolate undergoes a secondary processing stage to convert concentrate into isolate here, which removes some of the fat and lactose. When it comes to burning body fat and gaining muscle mass, whey isolate can be a helpful tool for weight loss. It provides the nutrition you need to build muscle increased muscle mass means that your body is burning more calories. This supplement has over five grams of BCAAs per serving and comes in flavors such as Fruity Cereal, Cookies N Cream, Chocolate and Vanilla. The chocolate flavor was creamy and delicious and mixed easily in a shaker bottle. BioSteel supplements have been NSF International certified for sport, meaning they have been certified as safe under the current anti-doping protocols.
Key features:
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Should You Break Your Fast With Protein Shakes
Intermittent fasting is a diet everyone heard about at least once. If youve recently starting fasting or are considering it, youre probably wondering what are the best ways to break a fast. What will give you a boost of energy and nutrition without messing up your digestive system? And can you break a fast with protein shake?
Yes, protein shakes are a great way to break a fast. Protein helps stabilize blood sugar levels and prevents you from having crashes later on in the day. If you exercise while fasting, a good protein shake will help with post-workout recovery and sustain a healthy muscle mass. You can even combine the shake with a banana, especially if youve done cardio, to replenish your energy levels. However, some people may not react very well to drinking protein shakes on an empty stomach. That depends on the ingredients in the shake, but also a persons food sensitivities.
So lets take a closer look at protein shakes, why they are so beneficial when breaking fast, and what to keep in mind to avoid digestive issues.
Fitmiss Delight Womens Protein Shake
FitMiss Delight was designed specifically with the womans goals in mind, hence the low, 90 calories per serving. It features whey protein concentrate and an ingredient called SolaThin potato protein extract, which is a 90% protein isolate that delivers a 40% concentration of protease inhibitorsincluding PI-2, a protease inhibitor that signals both the brain and the GI tract that the stomach is full.
As a result, this could really help to lose those extra pounds, and 16g of protein is very respectable for helping to maintain and build muscle mass in combination with an effective exercise regime.
This protein powder also contains a greens and superfoods blend that supports good health, and the digestive enzymes protease and lactase that helps to break down and digest protein and lactose respectively.
You also get a nice dose of B12 at 50mcg , which is essential for cell health, neurological function, DNA synthesis, and more.
FitMiss protein powder seems to be a great option for weight management supplementation.
Product highlights
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Who Shouldnt Buy Transparent Labs Mass Gainer
- People who are looking to lean out, you should go for a lower calorie powder. Other meal replacements on this list have a lower calorie count this formula has 760 calories per serving.
- Folks looking for something with a more robust micronutrient profile.
- Anyone on a keto diet will want to look for a formulation that sports a higher fat content.
Transparent Labs Mass Gainer comes in four flavors Chocolate, Cookies N Cream , Sweet Vanilla, and Chocolate Glaze and can be bought one, two, or three tubs at a time. At nearly 800-calories per serving, this pick offers more calories than a standard meal.
Hemp Seed Nutrition Fact #: 1 Serving Of Hemp Seeds Is 10g Of Protein
Hemp Seeds have double the protein of chia seeds and flaxseeds. Although, we do love using those seeds too, hemp seeds pack a bigger punch. With whole food hemp seeds you get so many perks. In addition to providing an excellent source of easy-to-digest plant protein, the health benefits of hemp seeds are tremendous.
Unlike with processed protein powders, whole food hemp seeds nutrition delivers antioxidants, phytonutrients, vitamins, minerals and super anti-inflammatory omega fats.
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Should I Drink My Protein Shake Before Or After My Workout
Conventional wisdom tells us that we need to be consuming our protein shake IMMEDIATELY after our workout for maximum gains.
It also tells us that we need to be consuming protein every few hours for maximum protein synthesis by our muscles too.
But what does the science actually say?
According to this abstract:
âIn general, protein supplementation pre-AND post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts.â
And in this study:
âThese results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.â
WHAT THIS MEANS: The amount of protein you consume in a day is more important than the timing of your protein when it comes to muscle building. Consuming a protein shake before OR after a workout will result in increased physical performance and muscle hypertrophy provided youâre training the right way!
If you need to train and then head to work and you canât eat your protein until later in the day, do what works best for you!
Some people might hate training on an empty stomach, so consuming the protein shake before the workout is beneficial.
Not sure if youâre training right?
Who Should Buy The Legion High Protein Bar
- Anyone whos frequently on the go, and needs a meal replacement that can come with them.
- People who prioritize flavor and are looking for an objectively delicious protein bar will like the Chocolate Chip Cookie Dough flavor here.
- For athletes who prefer whey protein, youll like that this bar is made of whey and milk protein.
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Protein Powders Are Highly Processed And Nutrient Deficient
Unfortunately, protein shake recipes that use protein powders are highly processed and lack nutrients. It is ironic so many of the people who go for healthy protein shake recipes are quite interested in clean eating. Yet they are totally unaware that the protein shake powders are the epitome of processed foods.
Slimfast Original Meal Replacement Shakes Ready
SlimFast original shakes are ready-made classic meal alternatives that come in five different flavors: creamy Milk Chocolate, Strawberries & Cream, Rich Chocolate Royale, Cappuccino Delight, and French Vanilla.
Cost: $9.99 for a 8-count box
Pros:
- It is ready to consume
- It is gluten-free.
- It has 4g fiber in it.
- It is a perfect blend of 24 different vitamins and minerals.
Cons:
- Have a total sugar content between 18g to 19g, out of which 5g are added sugars.
- The artificial sugar maltodextrin may cause an allergic reaction.
- Acesulfame potassium has adverse effects on laboratory animals.
- It has natural and artificial flavors.
- It has both nutritive and non-nutritive sweeteners.
- It contains both milk and soy.
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I Know That Vega Clean Protein Must Be Clean And Whole Right
Sorry, wrong again. The first four ingredients include pea protein, hemp protein, pumpkin seed protein and afalfa protein. Again, isolating the protein removes the value.
If Vega Clean Protein could instead just use whole peas, whole hemp seeds, whole pumpkin seeds and whole alfalfa then it wouldnt be a processed food.
What’s A Protein Shake Fast
This weight loss approach involves consuming nothing but protein shakes for a predetermined amount of time. Some fasts recommend one day, while others suggest five days to a week. The idea is that by limiting your calorie intake but supplying your body with the protein it needs, you’ll be able to see potentially substantial weight loss by the end of the fast.
Chances are you’ll see weight loss, but the reality is that you aren’t likely to be able to sustain it. Your body requires fat, protein and carbohydrates, along with other nutrients to operate at its best, and cutting macronutrients isn’t a healthy approach over the long-term.
It’s a better idea to focus on making healthy lifestyle choices over time rather than looking for a quick solution. You didn’t put the weight on overnight, so it’s unreasonable to think you should be able to drop it that fast.
If you choose to use a protein shake fast to reach your weight loss goals, check with your healthcare professional for approval before you begin, to ensure you’re fasting safely.
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Are Protein Shakes Good For Intermittent Fasting
Protein shakes are a great way to get a lot of protein and calories in a short amount of time. However, are protein shakes good for intermittent fasting? If youre doing intermittent fasting, its best to drink your protein shake during your eating window.
Protein shakes can be a great way to get your daily protein intake and boost your metabolism by adding extra calories to your diet. As long as you drink it during one of your eating windows, its fine to have one during intermittent fasting.
A popular question among those who are intermittent fasting is whether or not they can use protein powder in their shakes and smoothies. The answer is yes, but only if youre consuming the shake during the feeding period of your fast.
If you take a protein shake in the morning and then eat at 9 pm, thats not going to work very well for you because your body will still be digesting when its supposed to be sleeping.
Protein shakes are perfect for intermittent fasting because they keep your hunger at bay while you fast . You will still feel full after drinking a protein shake.
There is some research that shows that consuming protein during fasting helps preserve muscle mass . However, there is not enough evidence to suggest this is true for everyone.
Fairlife Core Power High Protein Shake
With excellent reviews when it comes to taste, the Fairlife Core Power High Protein Shake packs in 26 grams of protein per 14 oz serving.
It is milk based, but it is suitable for lactose intolerance. There are 5 grams of sugar, from the milk sugar lactose, but there is no added sugar in this product.
Ingredients: Filtered Lowfat Grade A Milk, Alkalized Cocoa Powder, Contains Less Than 1% of: Natural Flavors, Monk Fruit Juice Concentrate, Stevia Leaf Extract, Carrageenan, Cellulose Gel, Cellulose Gum, Maltodextrin, Acesulfame Potassium, Sucralose, Lactase Enzyme, Vitamin A Palmitate, Vitamin D3
Nutrition Facts:
- 1 scoop protein powder
- 1-2 tsp cacao nibs
- Enough milk to blend, about 1/3-1/2 cup
Nutrition Facts:
Approximate calories and protein per shake: 225-250 calories, 25-30 grams of protein
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