Protein shake for weight loss: which one to choose

How to lose weight? People who are overweight often ask themselves this question. Yes, indeed, for modern people this is a very common problem today.

Factors such as a sedentary lifestyle, high-calorie diet, polluted environment, stress, inevitably lead to the accumulation and deposition of fat, as a result of which many people develop complexes, decreased self-esteem and serious health problems.

If you are feeling depressed, and the reason for this is excess weight and unattractive appearance, then it’s time to change everything, start moving more, eat right, avoid stress and enjoy life! Probably many people know about the role of protein in the diet of someone losing weight. Indeed, protein foods are the basis of your diet when losing weight.

Proteins, or proteins, make up 15-20% of the human body weight and are the main building material for the entire body. Proteins are part of hormones that control the biochemistry of growth, development and metabolism. Protein is everything, skin, brain, nervous system, and vision. The body uses protein for almost all of its processes.

Eat protein to lose weight

You're probably already wondering why it's so important to eat protein when losing weight? The fact is that foods rich in protein can:

quickly satisfy hunger;
bring a feeling of satiety;
overcome sweet cravings.

Eating protein is important if you want to lose weight. In addition, protein is able to increase the body’s physical endurance, therefore, it will “draw” energy for fitness from fat reserves. And, perhaps, the main advantage of protein is that in the body it does not turn into fat, unlike carbohydrates, but nourishes muscles, which subsequently burn the calories eaten faster.

Today in the article we will talk about a protein shake, or rather a protein shake as it is most often called.

A protein shake for weight loss is an excellent product for anyone losing weight who needs to tighten their figure or get rid of extra pounds.

Protein shake will help you lose weight

Why do we need protein?

First, let's figure out why we need it at all. All cells in our body contain protein. Muscle cells are no exception! Protein consists of amino acids, which in turn are divided into non-essential, conditionally essential and essential.

Nonessential amino acids are synthesized in the body by our organs and, as a rule, there is no need for them from outside.
Conditionally essential elements can be synthesized by the body, but in insufficient quantities; some part must come from food
Essential amino acids are not produced in our body and must only be obtained from food.

The most important amino acids for body building are leucine, valine and isoleucine, which are included in the group of essential amino acids. That is why, for us, Komsomol athletes, it is important to fully meet the needs for these amino acids with food and that is why we must eat protein foods!

To summarize, we can say that the main reason why people involved in fitness or bodybuilding take protein is to obtain building material for our muscles. Without enough protein, you won't gain weight!

What do protein shakes do for the body?

During active fat burning, when training and nutrition are aimed specifically at losing weight, the role of protein increases significantly.

Among the main reasons are:

Catabolism in muscles decreases;
The intensity of training increases (protein affects the rate of recovery of muscle fibers);
The muscles are nourished and energy reserves are restored;
The process of lipolysis accelerates;
Metabolism increases.

Protein foods themselves are the most difficult to digest, so even to digest and assimilate, the body spends a lot of calories. Protein also perfectly reduces the feeling of hunger and increases the duration of satiety after eating.

Without receiving the daily requirement of protein, the body will actively burn not only fat, but also muscle, which is unlikely to create a beautiful relief and aesthetics of the figure.

Benefits of Protein Shakes

Protein shakes for weight loss have a number of advantages, which is why they are very popular among athletes and supporters of a healthy lifestyle.

Benefits of a protein shake for losing weight:

Losing excess weight. When on a strict diet, the human body does not receive the required amount of substances, so not only fat is lost, but also muscle mass. And after reaching the desired weight, a new problem appears - saggy skin. If you consume a sufficient amount of protein or protein shakes while losing weight, you will burn fat, tighten muscles, and create a beautiful sculpted look, while the skin will not lose its elasticity;
Reduced feelings of hunger. Proteins play a greater role in losing weight than fats and carbohydrates. Protein shakes are not high in calories, but at the same time they contain a sufficient amount of useful components to fully satisfy the body's need for nutrients and saturate it;
Acceleration of metabolism. Protein requires the body to spend more money on its digestion, which results in the process of active fat burning. Metabolic processes are activated, fat deposits are removed, and a person loses weight.

What are proteins for and how safe are they?

Proteins are created in order to satisfy people's growing need for a high-quality source of protein every year. Innova Market Insights experts say that demand for all types of proteins, both plant and animal, is growing around the world. At the same time, there is a rapid increase in demand specifically for milk protein.

Research and Markets forecasts that the global dairy protein market will grow at a CAGR of 7.8% over the next decade to reach approximately $18.25 billion by 2025.

A study by Innova Market Insights showed that in the first half of 2022, the use of whey protein concentrate in new products and drinks increased by 21%, and whey protein isolate by 12.2%. Particularly high global demand for whey protein is due to the growing popularity of whey protein as a natural, healthy ingredient, which is successfully used in the production of products for sports, children's and medical nutrition, bakery and confectionery products, other food products, as well as supplements for weight control bodies.

The main consumers of proteins are people leading an active lifestyle; those involved in fitness and bodybuilding; aged athletes and elderly people lacking protein in their diet; people who monitor their nutrition and control their daily diet; professional athletes.

Whey proteins used to make Binasport products are an essential nutritional factor, since the minimum recommended daily protein intake for ordinary people is 0.8 g/kg, regardless of gender and body mass index (about 50 g for women and 65 g for men). Proteins are necessary for the formation of all body tissues, make up the bulk of antibodies and enzymes, maintain acid-base balance in the body, and also provide muscle contraction.

The main provisions of the US National Institutes of Health (National Institutes of Health, Office of Dietary Supplements) published in 2022 regarding the use of proteins in sports and fitness are as follows:

Protein intake, both qualitatively and quantitatively, should meet the daily requirement of essential amino acids to maintain muscle mass and strength, maximize protein synthesis and minimize protein breakdown. The use of high-quality whey proteins increases the concentration in the blood of all types of amino acids that are consumed by skeletal muscle cells. Of particular importance are 9 essential amino acids: BCAA (leucine, isoleucine, valine), histidine, lysine, methionine, phenylalanine, threonine, tryptophan.
Consuming adequate protein optimizes the body's adaptive response to exercise and promotes gains in strength and muscle mass, as well as faster recovery from exercise.
The safety profile of the proteins is described by the Food and Nutrition Board as “very low (safe)” (Institute of Medicine, USA, 2005). High protein diets (HPD) (1.6 to 2.4 g/kg per day) when used for several months did not cause any side effects that could pose a health hazard to athletes.

Harm from a protein shake

In order not to harm your body or provoke unwanted side effects from taking protein shakes, you should familiarize yourself with the possible side effects and contraindications. Despite all the benefits and benefits of protein (protein) for the body, its excessive consumption can lead to disruption of the digestive system.

Contraindications to taking a protein shake are:

Renal dysfunction and kidney disease;
Chronic renal failure;
Infectious diseases;
Diseases of the cardiovascular system;
Individual intolerance and allergic reactions to protein intake.

If you have these diseases, you should exclude protein shakes from your diet, or consult your doctor so as not to harm your body.

The consequences may be the following:

Disturbances in the functioning of the cardiovascular system;
Serious kidney problems;
Convulsive seizures.

Despite a number of advantages, it is advisable to take protein shakes after consulting a specialist, in order to avoid negative consequences and deterioration of health. Also, do not forget to follow the rules of use and not exceed the permissible limit in order to achieve a positive result and not harm your own health.

To lose weight, you need to consume a protein shake correctly

Side effects

There is a misconception that just consuming the product can somehow cause harm. But only an overdose can affect the body.

If you notice these changes, then you should reduce or stop taking dietary supplements:

Digestive disorder;
Stomach ache;
Food poisoning;
Impairment of the skin, formation of rashes;
Increase in body weight.

How to choose protein for weight loss

To lose weight and gain sculpted shape, it is recommended to use the following 3 types of protein:

Soy protein is the most inexpensive protein option used for weight loss. It is low in calories, but contains a small amount of protein and healthy components;
Whey protein is considered the most popular type; it contains many amino acids and other useful components that are easily absorbed by the body. The price is determined by the degree of purification, quality of taste, and brand. If you want to get your figure in shape, be prepared to make every effort and spend a certain amount of money;
Casein protein – characterized by long-term absorption of protein, it is recommended to take it at night. Due to this, it will destroy fat deposits and will be able to prevent the destruction of muscle mass at night due to the lack of protein.

Types of Whey Protein

Depending on the production technology, there are 3 types of whey proteins - concentrate, isolate and hydrolysate.

Each of them has its own degree of purification and, accordingly, price.

Concentrate is a well-filtered and dried substance (about 60-85% protein, 2-5 grams of carbohydrates and 2-3 grams of fat);
Isolate is essentially the most purified concentrate, almost without fats and carbohydrates (protein 89-95%, 1 gram of carbohydrates and 0-0.5 g of fat);
Hydrolyzate is an ultra-pure and pre-digested protein that the body does not need to digest. The assimilation process begins instantly and lasts no more than 20-30 minutes. (protein 99%, 0 carbohydrates and fat).

If you do not exceed your daily calorie intake, then choose concentrate. Otherwise, it’s still better to play it safe and buy isolate. It is a little more expensive, but it will be more effective when losing weight. To make the right choice in favor of a good protein, it is recommended to pay attention to hydrolyzate, but the price of hydrolyzate is too high, which is associated with difficulties in production, so this option is almost always not relevant.

What you should know when choosing a protein

What does protein look like? It can easily be compared with powdered milk; there is not much difference between them, except perhaps the constituent components. The most common way to consume whey protein powder is to dissolve it in water, low-fat milk, or juice. In dry form, you can add it to cottage cheese and baked goods.

Which protein should you choose?

It all depends on the purpose of use:

for building muscle mass;
weight loss;
evening snacks.

People who have tried protein shakes give good reviews, there are practically no cons.

So, what is important to consider when choosing protein:

Whey protein can speed up the process of burning body fat than protein in the form of meat;
It is worth giving preference to fast protein, because slow protein will not promote the desired destruction of fat;
If you compare soy and whey protein, you should give preference to the second option. It is more effective and acts relatively faster.
If this is your first time purchasing protein for cocktails, it is better to seek help from a sports nutrition store consultant or a personal trainer. A specialist will tell you which protein shake, in terms of price, quality, is best for you for weight loss.

It is important to pay attention to the taste characteristics of the product. Today, for lovers of variety, there is protein with different additives, when losing weight can choose any flavor, depending on their preferences.

Protein flavor:

with cookie flavor;
strawberries;
chocolate;
banana;
coconut;
oreo;
ice cream;
vanilla;
Chicken;
melons;
cappuccino;
Snickers;
pistachio;
neutral.

Before purchasing protein, you should also pay attention to the information on the other side of the box. The bright label attracts the consumer, but the contents may contain sweeteners such as:

aspartame;
acesulfame potassium;
sodium cyclamate;
sodium saccharin;
sucralose (safer for the body).

If you don't like flavorings, you can purchase pure protein. There are no harmful ingredients in it; this product is considered vegetarian.

However, this protein has its own characteristics:

it will not be very tasty, you need to get used to its taste;
protein without additives is more difficult to find on sale.

Which protein shakes are best for weight loss?

The question of which cocktail is best for weight loss is not entirely correct.

This is primarily because whey concentrate (the most common type of protein) contains on average 75-85% protein per serving. That is, 100 grams of product will contain at least 80 g of protein. For comparison, cottage cheese and chicken breast contain only 21–27 grams of protein per 100g of product.

Secondly, the most important condition for losing weight is the lack of calories consumed and the correct ratio of proteins, fats and carbohydrates (BJU) in the diet. This means that a protein shake for weight loss, which is made at home in a blender, can no longer compare with whey concentrate (and especially isolate), because it will contain 2-3 times less protein and several times more carbohydrates.

Typically, 30-40% of this protein intake is consumed in the form of supplements, and the rest from regular foods and shakes.

Therefore, it is best to calculate all proportions and amounts of protein individually, based on your own weight (on average, 2.5 g of protein per 1 kg of weight).

Protein shake rating

To speed up the weight loss process and make it more effective, you need to include protein shakes in your diet.

There is a rating of the best types that will help you make the right choice:

1st place - Whey Gold Standard Optimum 100%;
2nd place - Transparent labs ProteinSeries 100% Grass-Fed Whey Protein Isolate;
3rd place - Phase 8 Muscletech;
4th place - BSN Syntha-6;
5th place - Optimum Nutrition Pro;
6th place - Dymatize Iso-100;
7th place - Muscle Pharm Combat Powder;
8th place - Nature's Best Zero Carb Isopure;
9th place - BPI Sports ISO-HD;
10th place - Gaspari Nutrition Myofusion Advanced Protein.

It should also be noted that protein from the Do4a Lab company is considered to be a good price-quality ratio on the Russian sports nutrition market.

Among the isolates that have proven themselves best:

APS Nutrition;
BSN;
Universal;
Dymatize.

The best choice in terms of price and quality ratio would be Optimum Nutrition. The amount of protein is equal to any isolate, but the overall price is at the concentrate level.

Why it's pointless to take protein supplements

To avoid wasting money and effort, remember that protein should not be taken together with fat burners and/or BCAAs. This combination will not cause any harm to health, but there will also be benefits = 0.

We do not recommend deluding yourself and buying a protein shake enriched with fat burners, carnitine, and Omega-3. These substances are added in quantities that will not produce the desired effects. Therefore, they should be purchased in separate jars and taken in the dosage indicated on the label. In addition, the intake of fat burner and protein must be separated in time.

It's easy to be sporty! Determination + knowledge of some nuances will help you achieve your goals and look your best!

How to make a protein shake at home

It’s quite easy to prepare a protein shake at home for weight loss, the main thing is to know some of the nuances and features. A protein shake at home can be prepared either from a special powder or from natural products. Preparing the protein takes only 10 minutes.

Rules to follow when preparing a homemade protein shake for weight loss:

If you want to lose weight, do not use sugar or honey. In the best case, stevia is allowed, otherwise fruits and berries serve as sweeteners;
Milk and cottage cheese should be low-fat (0-1%);
Instead of flavorings, cinnamon, vanilla, and a little cocoa powder are suitable;
When adding banana, other carbohydrates in the smoothie should be limited;
You should not use dried fruits, they contain a lot of sugar.

It is also best to limit the use of foods with a high glycemic index. To do this, you can use various ratings and tables that will help you understand which carbohydrates are best to give preference to.

How to make a good protein shake at home

Let's look at how you can prepare decent analogues at home. Their quality will depend on what ingredient you add to it when cooking.

The main ingredients should always include:

Low-fat milk;
Skim cheese;
Banana.

You should be careful with eggs, because without heat treatment, the risk of salmonellosis increases. In addition, for the purpose of losing weight, it is better to eat boiled eggs.

The best protein shakes for weight loss should include berries. They contain a small amount of calories, a maximum of vitamins and other useful substances that the body needs in conditions of calorie restriction.

You can add from half to a whole cup of berries (raspberries, blackberries, blueberries, currants, etc.) to each serving of the cocktail. Strawberries are also a great option, but it's best to stick to half a cup.

Oatmeal is added only in ground form and in small quantities if you need to thicken the cocktail.

Also a great option is a combination of whey protein, low-fat milk and berries (preferably frozen). These smoothies are incredibly tasty and contain very few carbohydrates.

Protein shake for weight loss can be prepared at home

Taking supplements

How to take protein depends on the form of release. It is enough to eat a bar or tablet with something to drink. There are dietary supplements in liquid form, but their shelf life is significantly shorter.

Among this variety, experts recommend powder additives due to their long shelf life, flexible dosages and ease of use.
It is usually diluted with water or milk (the proportion in which is always written on the package), although in rare cases it is added to dishes.
However, the finished cocktail does not last long, a maximum of 6 hours in the refrigerator.

Recipes for homemade protein shakes for weight loss

Homemade protein shake recipe No. 1

To prepare a tasty and healthy protein shake you will need: 2 bananas, 500 ml of milk, a little cinnamon, natural sweetener. All ingredients must be placed in a blender bowl and mixed until smooth.

Homemade protein shake recipe No. 2

Curd cocktails are the easiest to prepare and the most nutritious for the body. To prepare a curd cocktail you will need: 300 gr. Cottage cheese, 250 ml low-fat milk, 100 gr. berries (strawberries, raspberries, blueberries, blueberries, currants). Beat all ingredients thoroughly in a blender for about 2 minutes and pour into a storage bowl. The cocktail is considered ready when the cottage cheese and milk have acquired a homogeneous mass. If desired, you can add two or three teaspoons of cocoa to this drink.

Homemade protein shake recipe No. 3

To prepare a tasty and healthy protein shake you will need: 100 g. berries, 200 ml, 200 ml. milk, 200 ml. natural kefir 1.5%. All ingredients must be placed in a blender bowl and mixed until smooth.

Protein powder

It’s even easier to prepare a protein powder shake; for preparation you will need: 2 tbsp. protein powder, 200 ml milk, 100 gr. any berries. Mix everything until smooth in a blender. The cocktail should be consumed 60-90 minutes before training or 30 minutes after it. There is a rapid decrease in body fat.

When to drink protein shakes for weight loss?

To lose weight, you need to drink a protein shake in the morning instead of breakfast. You can drink it neat, or you can eat it with a slice of bread, vegetables or fruit.
This is how we provide our body with the necessary amount of protein in the morning and replenish its supply spent overnight. This prevents the loss of muscle mass that is often observed during dieting.
Metabolism speeds up because protein shakes force the body to work harder and burn more calories. However, you should remember that when drinking protein shakes, you need to drink enough water per day. If you don't consume enough water, your body may experience stress.

Drinking protein shakes at night promotes slow but physiological weight loss. If you take a cocktail instead of dinner or before bed, you can reduce the feeling of hunger and save yourself from accidental snacking.

How much protein should athletes and exercisers consume daily?

According to the recommendations of the International Society of Sports Nutrition (ISSN), as well as based on modern scientific research (B. Campbell et al, 2007; Jager R., 2017), exercising individuals need more protein than ordinary people.

The recommended protein intake range is for lovers

1.1-1.4 g/kg per day;
for professional athletes
1.8-2 g/kg per day (for an athlete weighing 80 kg this corresponds to 140-160 g of protein intake per day), and this amount is safe and contributes to the active adaptation of the body to physical activity.

Which protein shake is best for weight loss?

First of all, you should not compare the smoothies that you make in a blender and the protein with a high protein content (concentrate or isolate). The best option would be a competent combination of both products.

Whey protein is mainly used when you need to get quickly digestible protein with a minimum amount of carbohydrates, that is:

In the morning, to close nocturnal catabolism;
After training, to provide muscles with amino acids as quickly as possible;
During the day, if it is not possible to make a cocktail in a blender.

The last point applies to those who work from morning to evening and cannot always make a weight loss cocktail on their own.

Attention! Research shows that for maximum effectiveness, daily protein should be spread throughout the day and consumed no more than 3-4 hours apart.

This will maintain anabolism in the muscles, protecting them from destruction even with intense training and a low-calorie diet.

The most ideal distribution usually looks like this:

Morning (on an empty stomach) - whey protein (concentrate or isolate);
Breakfast - be sure to get protein from eggs (it is better to fry and stir in a grill pan, instead of regular scrambled eggs);
Noon - protein shake or smoothie from regular products;
Lunch – any protein food (turkey, chicken or beef);
Second snack (4–5 hours) - any fruit and whey concentrate or low-calorie smoothie (skim milk, cottage cheese, berries);
Dinner - a maximum of protein products and a minimum of carbohydrates (fish or lean beef + vegetables);
Before bed - casein (only purified, no carbohydrates) or 0% cottage cheese.

This scheme makes it possible to ensure a uniform supply of protein, which the body needs. In general, up to 40% of the entire diet should be protein foods.

Reviews and results of losing weight

Protein shakes for weight loss have many reviews, and mostly all of them are positive. Taking the drink correctly and following all the recommendations really gives excellent results in losing weight.

Elena, 28 years old

I’ve been training and taking protein shakes on the recommendation of my trainer for about 2 months now, and I like the results. I’ve been working out in the gym for 6 months now, my weight has plateaued, so I haven’t seen any noticeable changes in weight for a long time. I was not overweight, my goal was to lose only 3-4 kg in order to tighten up a little. Protein helped me with this, and it also tastes great. I bought it without additives, I make it at home, adding a little strawberry or banana for taste. Try it and you will be pleasantly surprised.

Ekaterina, 32 years old

The trainer advised drinking a protein shake as a source of protein and to increase the effectiveness of training. I tried it and now I can’t stop, it’s addictive. Guys, this is really tasty, and the effect is simply superb. In 2 months I lost 3.7 kg, taking into account the fact that my weight is practically considered normal, I weighed 57 kg with a height of 169 cm. I was not happy with myself for sports alone, cocktails did their job.

Irina, 25 years old

I drink protein shakes only on training days, muscle mass remains, fat goes away. I used to think that protein was a chemical thing, but I still decided to try it and I liked the result. I now recommend it to all my friends.

Reviews from doctors

Natalya Sergeevna, nutritionist, St. Petersburg

I often get questions about whether it is safe to drink protein shakes and whether they really help you lose weight. I am always of the opinion that protein is the main source of fat breakdown. It is important to eat quality protein. And if the patient wants to take a protein shake, I still recommend doing it only at home, using natural products. It is not always possible and financially possible to buy originals, and low-quality protein powders may contain harmful additives.

Oleg Petrovich, nutritionist, Moscow

For some reason, many representatives of the fair sex believe that you can lose weight with protein shakes. Yes, you can, but everything is good in moderation. In any case, first you need to rule out the presence of certain diseases and consult a doctor. Since a large amount of protein in the diet is harmful to the body, I would not recommend overusing even natural cocktails. If we are talking about drying out the fat layer a little and creating relief, I allow taking protein shakes before and after training to maintain muscle mass during the period of catabolism. I am more inclined to believe that this is a placebo and fat loss occurs during physical activity.

Reviews and results of losing weight

Valeria, 22 years old, Podolsk

Proteins are a great thing. Several of my friends, along with me, lost great weight, and thanks to the simultaneous adherence to a proper diet and exercise, they also became healthier. On average, each of us lost from 5 to 8 kg per month. Now we continue to drink such cocktails 3 times a day instead of snacking on buns or pies - it helps a lot to keep our weight normal. At the same time, it is very important to choose high-quality protein mixtures, because now there are many fakes, and we have neither the time nor the desire to prepare homemade ones. Of course, a good drug is expensive, but it’s worth it. In any case, it is much better than paying the same money for pills that will definitely be harmful to the body.

Galina, 28 years old, Ivanovo

Don't be naive and believe that protein shakes will help you lose weight. You can drink them and, on the contrary, gain weight. I say because I tried it myself - the positive results of losing weight appeared only after I started following a strict diet and going to the gym. But all this can be done without a cocktail, then why pay for it and drink it is not clear what. Therefore, pull yourself together, reduce your calorie intake, start playing sports - you will get the same effect, but for free.

Inna, 24 years old, Irkutsk

My sister got me hooked on protein shakes, and she quite successfully lost 6 kg of excess weight using them. But for me it turned out to be a little expensive, so when the jar she gave me ran out, I decided to make such drinks from products that are always in the refrigerator. At first I looked for recipes on the Internet, and then I understood the principle of preparation and began to come up with my own compositions. It turns out very tasty - I use fresh milk or kefir as a base, add various fruits, berries, cocoa, coffee, vanillin, and sometimes I make it with eggs. I usually drink these cocktails for breakfast and dinner, and I can have a snack during the day if I wish. At the same time, I don’t exercise at all, but the weight is slowly coming off, albeit very slowly - 2-3 kg per month. But it suits me just fine.