Whey Protein vs. Soy Protein
In a recent French study, laboratory animals were fed a normal diet, a high-protein diet, or a Whey-enriched high-protein diet for 42 days. If you use juice as the liquid in your smoothie, you could be consuming as much sugar as is in a soda. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members. But a study published in the Journal of Applied Physiology found that muscle mass gains resulting from weightlifting continue to increase all the way up to a protein intake of 0. Another way to figure out how many protein shakes you should optimally drink a day is to figure out your protein requirement based upon your BMI Body Mass Index.
Consuming protein may improve weight loss because you use more calories to digest protein than other macronutrients. When a protein shake is consumed just before bedtime, the amount of energy burned while you sleep increases. Getting protein or carbs before sleeping may boost morning metabolism, reported researchers in the January issue of the British Journal of Nutrition. However, their study included only 11 subjects, so the results may not apply to everyone.
When overweight women had a casein powder shake at bedtime, they felt less hungry in the morning, according to a study in Applied Physiology, Nutrition and Metabolism in January All of these small effects work together to burn more calories. The protein sources include egg, beef, vegetables such as peas and soy, and the milk proteins whey and casein.
Athletes training to build muscles may prefer a combination of whey and casein, because whey is rapidly absorbed while casein enters the system slowly. Choosing a protein powder often comes down to personal preferences, but when the goal is weight loss, the bottom line is the number of calories per serving.
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