Protein shake instead of dinner: application, effectiveness, reviews

September 17, 2018
Sports nutrition
Natalia Michaelis

Before starting training, it will be very useful for men and women to learn about how to properly drink protein for weight loss, and whether it is allowed to drink a protein shake instead of dinner. In addition, it is very important for weight loss to choose the right type of protein for yourself: isolate, whey or soy. Drinking protein shakes replaces the body with lost energy after training or physical activity, and also allows you to use up fat reserves for weight loss. Before answering the question of whether you can drink a protein shake instead of dinner, you should take a closer look at what exactly this product is.

Protein determination

When we talk about protein, we mean protein. In sports, protein is a special powder mixture that is taken by athletes in order to ensure the complete intake of proteins into the body. Those people who are actively involved in fitness consume more protein, as they expend more energy. Protein powder is also used to reduce body weight. To do this, you need to know exactly how to properly consume proteins for weight loss. But can you drink a protein shake instead of dinner? The answer to this question can be found below.

What is protein

The term protein refers to protein. In the sports version, these are special powder mixtures taken by athletes for the complete intake of protein into the body. Those actively involved in fitness require more of it - amino acids, which are more energy-consuming compared to fats and carbohydrates, take longer to absorb. Protein powder is also used for weight loss. To do this, you should find out how to drink protein for weight loss.

Do you need protein when losing weight?

There is a misconception that protein powder only makes you gain weight and that those who are struggling with excess weight should not include it in their diet. So is it possible to drink proteins for weight loss? Yes, because they have the following functions:

They increase immunity, normalize protein synthesis in the connective layer of the dermis, restore elasticity, moisture levels and skin tone. Supplements protect against early aging and menstruation disorders due to low-calorie diet.
They protect against muscle loss, speed up the process of fat burners, and keep you full longer.
They help the body use fat reserves to compensate for increased energy costs.
They maintain homeostasis, reduce the rate of fat synthesis, and increase the process of carbohydrate absorption to prevent insulin spikes and reduce hunger.

How to properly consume protein?

Professional athletes and coaches say that proper use of protein involves mixing this product with any liquid of varying concentration. However, it should be noted that protein should never be mixed with boiling water, as during this the protein begins to coagulate and loses its beneficial properties. But how to consume a protein shake instead of a meal? In general, the daily dose of protein is divided depending on the individual characteristics of the body, as well as the frequency of training. If there is strength training, then the concentrated mixture is drunk before and after exercise. On a non-fitness day, protein shakes are drunk before dinner and lunch, thus burning fat.

How to drink protein correctly

Trainers and professional athletes advise drinking protein correctly, mixing it with any liquid of varying concentrations. It is important that it is not boiling water, because the protein denatures, coagulates and loses its beneficial properties. How to use protein for weight loss: divide the daily dose, calculated individually, into two doses. If you are doing strength training, you can drink a concentrated mixture before and after exercise. If the day is free from fitness, drink a protein shake before lunch and dinner to burn fat.

When is the best time to take protein?

The smartest and best way to take protein is in the morning, a couple of hours before training and an hour after it. To maintain muscles, drink protein between meals, and if you want to lose weight, replace it with lunch or dinner. Each serving of the cocktail is considered a complete meal, so there is no need to supplement it with anything. To maximize the effect of protein, review your diet: eat more legumes, cereals, vegetable oils, fish, meat.

How many times a day to drink protein

There are no restrictions on how many times a day you drink protein, but they only advise not to consume the daily amount at one time. Protein simply will not be absorbed, the body will lose energy, and training will not be as good. It is optimal to divide the dose into two times, but if the volume is still large, then you can drink the drink in 3-5 doses. It is consumed without additional food.

How much protein to drink per day

Important information for beginners will be how much protein to drink per day. The daily requirement for a person without health restrictions is considered to be 2 g of protein per kilogram of weight. If you eat high-protein foods, then you need half as much supplements. If the diet is protein-free or low in protein, consume 1.5 g of powder per kilogram. An approximate portion of the cocktail will be 30 g of powder diluted in water or milk.

Is it possible to drink protein without training?

Those wondering whether it is permissible to drink protein without training should be advised to calculate their protein intake. If the daily intake of amino acids from food is normal, there is no need for a protein shake. Additional intake may even be harmful. If there is no protein in your diet, include cocktails that will help balance the body's energy costs.

What protein to drink after workout

Experts recommend drinking protein after a fast workout. It helps muscles recover quickly and avoid microtraumas. A little later, it is recommended to take casein or other slow protein, which will provide the muscles with amino acids for a long time. The supplement will help to properly restore muscles and avoid pain due to the formation of lactic acid.

Shortbread at home. Step-by-step shortbread recipes
Klebsiella in a baby's stool
Symptoms of a brain tumor in the early stages

Protein at night for weight loss

To achieve a quick effect in losing extra pounds without harming muscles, it is recommended to take protein at night for weight loss. If it is better to use whey for morning and afternoon intake, then at night replace it with casein or soy. They are considered slow types, take a long time to digest, allowing the muscles not to weaken from lack of nutrition overnight.

Protein instead of food

To lose weight, it is important to take protein instead of food, replacing one or two main meals with shakes. This could be breakfast and dinner, lunch and dinner, breakfast and lunch. While maintaining your daily caloric intake, you can achieve significant loss of extra pounds under the condition of physical activity. It is also useful to drink protein shakes as a snack; the choice is up to the athletes.

Can dinner be replaced with a protein shake?

It is best and smartest to drink a protein shake in the morning, 2 hours before the start of training, and also an hour after physical activity. To maintain muscle tone, you also need to drink protein in between meals. But if the goal is to lose weight, then you are allowed to drink a protein shake instead of dinner or lunch. Each serving of the cocktail consumed will be considered a full meal. For this reason, there is no need to supplement protein intake with anything. Thus, answering the question of whether dinner can be replaced with a protein shake, the answer here will be positive.

Whey Protein for Mass Gain

It is also worth emphasizing here that taking a sports supplement alone will not help you achieve your goal. In an effort to increase muscle definition, it is important to follow a training regimen. Muscle growth is the body's recovery response after exercise, and the supply of amino acids from proteins helps speed up this process.

Thus, taking a protein supplement is only the second factor contributing to muscle growth, however, it is no less important. Without eating high-protein foods in sufficient quantities, muscle growth will be impossible. For weight gain, the amount of protein at the rate of 1-2 grams per 1 kg of athlete’s weight is considered sufficient. To get it from regular foods, you will need to eat large amounts of eggs, meat or fish. This is not always possible, so a protein shake becomes a great help for gaining the required amount of protein. In addition, the powder form of the drugs makes them easy to prepare.

Ultimate Nutrition Prostar 100% Whey Protein is a balanced combination of isolate and concentrate, containing large amounts of important amino acids. It contains valuable branched-chain BCAA amino acids, as well as a number of other nonessential and essential amino acids, which allow you to effectively restore muscle tissue after exercise. The drug with a soft chocolate taste is recommended for those who are in the process of gaining mass, as well as athletes who are cutting.

How many times to drink a day?

Many who have just started drinking protein shakes are interested in how many times a day they are allowed to drink such supplements. There is no restriction regarding this. Experts only advise not to drink the daily amount at once. As a rule, after this, protein is not only not absorbed, but the body begins to lose energy, and training is of poor quality. It is best to divide the intake into several times, and replace dinner with a protein shake if the main goal is weight loss. It should also be noted that this drink is consumed without eating additional food.

How much to drink per day?

Beginners may also be wondering how much protein shake to drink per day. The daily requirement for an ordinary person is 2 g of protein per kilogram of body weight. If a person eats high-protein foods, then the amount of supplement is reduced by 2 times. But if the diet is protein-free, then the powder is consumed in the amount of 1.5 g per kilogram of weight. Thus, an approximate serving is 30 grams of protein, which is diluted in milk or water.

Protein at night

To achieve the fastest effect in the fight against extra pounds, it is recommended to drink a protein shake at night. If it is best to use whey protein for daytime and morning intake, then at night it should be replaced with soy or casein protein. The fact is that these types of proteins are slow and take a long time to be absorbed by the body, allowing muscle fibers not to weaken from insufficient nutrition overnight. In addition, if you replace dinner with protein, you can also quickly get rid of extra pounds.

Contraindications to consuming whey protein for weight loss

If the recommended dose of dietary supplement is significantly exceeded, protein for girls can cause:

disruption of the gastrointestinal tract (dyspepsia, constipation);

calcium excretion;

pain in the liver or kidneys.

NOTE! The negative impact of protein for weight loss on the digestive system, liver or kidneys is not explained by the fact that “it is chemistry” (sports supplements contain natural ingredients - they are extracted from regular milk, simply purified from sugars and lipids and transferred into powder form to minimize side effects effects and acceleration of absorption), but because excessive consumption of any product (not just protein) creates a strong load on the above organs.

Based on this, it is better to refrain from protein mixtures if you have severe liver or kidney diseases. In addition, you should not consume protein shakes during pregnancy or lactation.

Protein shakes instead of meals

To lose weight, it is important to take a protein shake instead of food. However, it should be noted that the drink replaces one or two meals a day. This could be lunch and dinner, breakfast and dinner, breakfast and lunch. If you maintain your daily calorie intake, you can achieve significant loss of excess body weight, but only if you do physical activity. You can also drink a protein shake instead of dinner to lose weight. Reviews say that this method is very effective in the fight against extra pounds. In addition, it will be very useful to consume protein shakes as a snack.

Properties of protein shakes in the fight against excess weight

It is not for nothing that protein shakes are recommended by supporters of proper nutrition for use by men and women who want to get rid of extra pounds. Due to their special composition, in which highly digestible protein predominates, they have the following effects on the body:

Gives a long-lasting feeling of fullness with a small amount of calories. Protein, especially made from dairy products, has a long period of absorption by the body and does not contribute to a sharp rise and fall in blood sugar, therefore it dulls the feeling of hunger for a long time. Thanks to this, the need to eat high-calorie meals or constantly snack simply disappears.

It is believed that 300 ml of a protein shake replaces a full meal.

They accelerate the metabolism in the body, as protein controls the metabolic process. This is useful for the functioning of all organs and tissues, the absorption of nutrients from consumed foods and the cocktail in particular, and most importantly, weight loss. That is, protein shakes directly contribute to faster loss of extra pounds, provided proper nutrition and moderate physical activity.
They have a beneficial effect on the condition of the muscular and skeletal systems. Dietary restriction usually results in the body not receiving enough protein and calcium, which are important elements for the body to function. A protein shake rich in these substances helps maintain muscle tone and bone strength. Thus, the risk of developing osteoporosis is reduced, the body looks toned even with a calorie deficit, and the muscles and the heart become stronger.
Keeps skin tight and healthy. Weight loss, especially rapid and significant, often leads to loss of skin tone, sagging on the face, arms, abdomen, and loss of elasticity of the epidermis. Consuming the required amount of protein, which is rich in cocktails, prevents such consequences, maintaining firmness and radiance of the skin.

Despite the positive benefits of protein shakes for weight loss, taking them in excess can be harmful: leading to liver overload, constipation, and even weight gain.

Protein for weight loss for girls

For women, protein is a very important element. This product is based on protein, which is a building material for muscles, bones, hair, nerve endings and skin. Modern products for maintaining protein balance in the body do not contain any foreign impurities. Protein shakes help women lose weight, provided that intense physical activity is performed. In addition, drinking protein shakes quickly restores muscle fibers after training, improves the appearance and health of women. To lose weight, experts recommend following some rules regarding taking protein powder, as well as doing exercises:

Nutrition should be balanced. It is necessary to stop eating unhealthy foods, reduce the amount of fat consumed to 20%, and increase the amount of protein.
It is necessary to count the number of calories eaten every day, and also take into account the calorie content of protein mixtures.
To lose weight, you should also choose a good training regimen for yourself, as well as competent exercises. The first time you should work out with a trainer.
Alcoholic drinks should be excluded from the diet. In addition, you should stop smoking and try to avoid stressful situations. At the same time, sleep should be complete.
For greater success in losing weight, it is also recommended to take a test to determine the level of female sex hormones.

Protein for weight loss for guys

Some guys are also interested in how to drink protein properly to get rid of extra pounds. However, it is worth noting that taking protein shakes alone does not help cope with fat reserves and accumulated kilograms. The main sports function of protein is to transport amino acids to the muscles to restore and maintain their volume during fat loss. The danger of improper intake or incorrectly calculated amount of protein is the burning of muscles and their destruction from the inside.

The more amino acids enter the male body, the sooner it will synthesize new muscle cells that replace the spent ones. Protein helps you lose weight and at the same time preserves the maximum amount of muscle. It is recommended to take it in combination with regular exercise, as well as following a proper diet. Otherwise, the muscles will only grow.

Men are recommended to take a protein shake between meals or as a substitute for dinner. The mixture is drunk an hour after exercise so that proteins are quickly absorbed and the body is provided with building materials to restore weight. Experts recommend choosing protein supplements that contain the maximum amount of protein, more than 80%.

At night, it is best to consume slow protein shakes that help nourish muscle fibers.

Do you need protein when losing weight?

Content

Protein is just protein, but in a more concentrated form. It is found in both eggs and meat, but has different consistencies. People who are familiar with chemistry and biology know that proteins do not directly affect weight loss. Quite the contrary! The substance promotes muscle growth due to amino acids. Such substances are used to improve metabolism in cells in order to produce enzymes and hormones. Why is it lighter, you ask? Research shows that muscle is naturally much lighter than fat and helps burn unwanted deposits.

When losing weight, protein is needed:

as a building material;
for the sake of calorie balance;
to satisfy the feeling of hunger.

Thus, with protein you can lose extra pounds.

Protein does not directly lead to weight loss

Which protein to choose for weight loss?

As mentioned earlier, there are several types of protein shakes. To choose the most optimal one for weight loss, you should familiarize yourself with all the varieties in more detail:

Egg white. This protein is natural, so it is quite expensive. This product contains no cholesterol.
Whey Protein. This protein contains 60% amino acids. In addition, this product is quickly absorbed by muscle tissue.
Whey isolate. Whey isolate contains 90% amino acids. This product is well cleaned of various unnecessary elements.
Whey hydrolysate. This product contains from 95 to 98% amino acids. This protein is distinguished by its high cost, as well as a bitter taste.
Casein protein. This protein is characterized by slow activity. The composition contains 60% amino acids.
Soy protein. This product is most suitable for vegetarians and allergy sufferers. The protein is low-calorie and has a low cost. 50% of the product consists of amino acids.
Complex protein. This protein includes all types of protein, even wheat. It is distinguished by its high cost.

To quickly lose weight, it is best to choose whey or egg protein, but in no case soy protein. Experts say that to combat extra pounds, it is best to take the active complex powder “Sportvik”.

When to take protein?

If, according to your calculations, you need to take 60 grams of protein per day, and you split it into two doses, then you need to take 30 grams in the first half of the day (preferably in the morning) and in the second. On a training day, be sure to take a portion of protein after your workout. It is best to take protein separately from meals (breakfast, lunch, dinner), thereby making the protein shake a separate additional snack during the day.

The timing of your protein intake also depends on what type of protein you are taking. For example, Thewhey, containing an optimal combination of three types of whey protein, is quickly absorbed and provides the necessary amino acids to the muscles in a short time. This is most relevant after training or in the morning, when the body has recovered and used up its supply of amino acids overnight. Thus, the optimal time to take Thewhey is in the morning and after training.

Casein-based proteins, for example, Bedtime Extreme, or micellar casein, are characterized by slow absorption, which means the amino acids will fuel your muscles for a long time. Therefore, the optimal time to take these types of proteins is in the evening. Multicomponent types of proteins, which include Total Protein, have universal properties, combining the positive qualities of both whey and casein proteins. Therefore, they can be consumed at any time of the day: in the morning, after training or in the evening before bed.

Reviews

What do reviews say about a protein shake instead of dinner? Many girls, in order to combat extra pounds, replace dinner with protein shakes. Reviews say that this method of losing weight is effective only if you simultaneously adhere to a certain diet and diet. First of all, you need to give up foods that contain so-called fast carbohydrates. These products include: flour products, sweets, potatoes, pasta. The diet should contain as much protein as possible.

In addition, reviews of losing weight with a protein shake also indicate that greater effectiveness can be achieved if you exercise regularly.

Girls also note that for weight loss it is best to use whey or egg protein.