Whey protein aid with weight loss – that’s a fact. But that certainly does not mean that any shake will do the trick. Check what to focus on when buying the perfect shake for you.
Studies have shown that drinking whey protein shakes while on slight caloric deficit can boost the metabolism, fat loss and prevent yo-yo effect.
Drinking whey protein alongside regular training will increase your energy levels and help you lose weight faster while shaping your body.
So many of us struggle when it comes staying disciplined on a diet. While having a handful of almonds or a piece of dark chocolate can suffice on some days, sometimes we still crave a little bit more.
A protein shake makes for a perfect snack, dessert, or meal replacement. If you drink it after workouts, this sweet indulgence will go straight to your muscles and help regeneration.
You can add protein powder to your yoghurt, smoothies, cottage cheese or as a standalone drink. You can use them in baked goods and homemade protein granolas. They will never disappoint and never lose their benefits.
However, there are some differences between protein shakes so let’s see the most important ones.
Protein shakes are either made from milk, eggs or plants-protein like peas and brown rice.
Most commonly, protein shakes use whey protein which is made from dairy.
|Protein concentrate||Protein isolate||Protein hydrolysate|
|60-60% protein||90-95% protein||The fastest absorption|
|20-40% fat and carbs||A minimal amount of carbs (usually lower lactose content)||Different uses|
|Medium absorption||Fast absorption||Not recommended during weight loss because it raises insulin levels the most|
|Use: low-calorie snack, meal replacement if mixed with fats and fibre, pre- or post-workout drink after a demanding training||Usually lowest in calories. Use: After any workout, dieting (snack, dessert)|
Notice: You will often find isolate and concentrate mixed together.
Both protein concentrate or isolate are great if you're trying to lose weight. Not only can these shakes be used as a light snack or a meal replacement, but they are also game-changers when combined with exercise.
Check the ingredients for any added sugar! It’s normal for a protein shake to contain up to 10 g (usually below 4 g) of carbohydrates and natural sugars, but make sure there is no added sugar.
The second thing that should not be in your shake is trans fats. There is no need to find them in your protein powder and they are very bad for your health.
The best weight-loss shakes go beyond just keeping their calorie and carbs content low. They add weight-loss boosters!
Caffeine-enriched protein shakes will slightly suppress your appetite and boost your metabolism.
Green Tea has similar effects, but it also has anti-stress properties which are great for emotional eaters.
L-carnitine or other fat-burning ingredients are the cherries on top of the protein cake. L-carnitine stimulates fat by tricking your body so it burns fat reserves for energy.
We’ve followed all of these guidelines and created a weight-loss wonder. The Beformance Protein Shake – whey protein concentrate – has only 77 kcal per serving and is enriched with green tea and L-carnitine for boosting weight-loss efforts.
You can use protein shakes in several ways:
Get a caffeine and/or green tea enriched protein shake and drink it as a light breakfast. You can add a tablespoon of chia seeds so it will satiate you for longer.
Because protein shakes are low in calories and proteins usually don't get stored as fat, using a protein shake as a snack or meal replacement is a smart idea.
As a snack, choose a protein shake that has up to 100 kcal per portion.
To make a meal out of it, add 1 tablespoon of fat (chia seeds, peanut butter, almonds, shredded coconut), a handful of fruit and handful of baby spinach.
On high-intensity training days, you can make a pre-workout smoothie by mixing banana and one portion of shake. Choosing a shake with green tea will energize you further, and L-carnitine will help you go all-in at the gym.
During strength training, treat your muscles with an after-workout shake. Simply mix the whey protein shake and water or milk and enjoy soon after your workout.
Delicious vanilla flavoured, plant-based protein with fat-burning benefits and green tea extract. Each serving contains 14.5 g protein and only 77 kcal.