![]() Protein shakes may temporarily increase metabolism. This effect - called the thermic effect of protein - may provide a slight metabolism boost. Your body also uses more energy to digest protein than it does fat or carbs, which means that you burn more calories in the process. Notably, those on the higher protein plan gained 2.4 pounds (1.1 kg) more muscle and lost 2.9 pounds (1.3) more fat ( 18). Plus, in a 6-week study, individuals followed either a low or high protein diet, which included shakes. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you go off the restrictive diet ( 12).Ĭonversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown ( 13, 14, 15, 16).Ī 13-week study in older adults with obesity found that those who consumed an extra 20 grams of protein weekly (in the form of a shake) gained 2.8 pounds (1.3 kg) more muscle mass than those who ate less protein ( 17). That’s because extreme calorie restriction may result in muscle loss in addition to fat loss. This is especially true if you follow a calorie restricted diet to lose weight. May support healthy metabolism and lean muscleĪ high protein diet - especially when combined with strength training - can help you build muscle.īecause muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy ( 10, 11). Protein shakes may decrease your appetite by affecting your hunger hormones and helping you feel full for longer. Thus, while results are promising, numerous factors may affect protein shakes’ influence on appetite and hunger. In another, participants given a high protein shake prior to their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories ( 9). One small study in nine young women with obesity found that a whey protein drink actively reduced appetite ( 8). Only a few studies have looked at protein shakes and appetite specifically. ![]() However, the authors cautioned that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness ( 6).įurthermore, another review reports that ingesting above 35 grams of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness ( 7). One meta-analysis of five studies also connected high protein intake and increased fullness. In one small study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast ( 5). Studies also show that higher protein intake may result in less hunger throughout the day ( 4). This is due in part to the release of fullness hormones GLP-1 and PYY ( 2, 3). One key reason is that protein generally helps you feel full for longer than other macronutrients. Protein has been shown to help decrease hunger and appetite.
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