Protein shakes for weight loss — how can they help and are they effective?
If you’re currently on a weight loss journey and want to know whether protein shakes can help your progress, you’ve come to the right place.
We got performance nutritionist, Ed Whittaker, to break things down for us in this simple, easy-to-follow video. He gets to the bottom of whether a high-protein diet can help with management, as well as covering how important it is for muscle preservation while you’re cutting down on the calories.
When it comes to weight loss advice, there’s an overwhelming amount of information to trawl through and it can be hard to know what’s a fact and what’s just a fad. We’re serving up the science-backed truth to help you make better decisions and get to those goals.
Still got questions? Let us know in the comments below!
*********************************
Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1
Wondering how to take creatine?: https://www.youtube.com/watch?v=IbLIyA6AlS4&t=38s
Find more nutrition help here: https://youtube.com/playlist?list=PLkb17OgnhB-E3HuYJuEacRqMjrokvPxpI
Download the Myprotein App: https://bit.ly/3dhVVUE
*********************************
#proteinpowder #weightloss #Myprotein #proteinforweightloss
How Effective Are Protein Shakes For Weight Loss? | Nutritionist Explains… | Myprotein
Official YouTube channel for Europe’s No. 1 Online Sports Nutrition Brand, Myprotein.
Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we’ve got it all.
References:
1. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. The Journal of
physiology. 2012;590(5):1049‐57.
2. Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle
after exercise. The Journal of nutrition. 2006;136(2):533s‐7s.
3. Devries MC, Phillips SM. Supplemental Protein in Support of Muscle Mass and Health: Advantage
Whey. Journal of Food Science. 2015;80(S1):A8‐A15.
4. West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, et al. Rapid aminoacidemia enhances
myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise. Am J Clin
Nutr. 2011;94(3):795‐803.
5. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins
differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997;94(26):14930‐5.
6. Katsanos CS, Chinkes DL, Paddon‐Jones D, Zhang XJ, Aarsland A, Wolfe RR. Whey protein ingestion in
elderly persons results in greater muscle protein accrual than ingestion of its constituent essential amino acid
content. Nutr Res. 2008;28(10):651‐8.
7. Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, Rowney MK. Supplementation with a
whey protein hydrolysate enhances recovery of muscle force‐generating capacity following eccentric exercise. J
Sci Med Sport. 2010;13(1):178‐81.
8. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein,
or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in
young men. Journal of applied physiology (Bethesda, Md : 1985). 2009;107(3):987‐92.
9. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and
hypertrophy: a meta‐analysis. J Int Soc Sports Nutr. 2013;10(1):53.
10. Mitchell WK, Phillips BE, Hill I, Greenhaff P, Lund JN, Williams JP, et al. Human skeletal muscle is
refractory to the anabolic effects of leucine during the postprandial muscle‐full period in older men. Clin Sci
(Lond). 2017;131(21):2643‐53.
could protein be the miracle food that helps you lose weight today i’m going to tell you everything you need to know about protein for weight loss and how to make sure that you’re getting enough of the right amount of protein in your diet to stay on your fat loss journey hey guys i’m ed whittaker performance nutritionist and fat loss muscle building expert this is the channel that brings you the need to know info on how to fuel your body and train to be your strongest self to answer the question you have all come here for higher protein diets have shown the ability to help with weight management all good with that of course a healthy balanced diet is the key to keeping those extra pounds at bay but something about this mighty macronutrient seems to be helping people lose weight and keep it off first there’s the thermic effect of food or thermogenesis thermogenesis is the natural increase in heat in that your body produces which uses energy protein causes a higher rate of dietary thermogenesis than other nutrients research in the nutrition and metabolism journal explains that eating protein can actually allow the body to blast through up to 20 to 30 percent more calories than carbohydrates and fats next there’s satiety simply put protein helps you stay fuller for longer which decreases the chance of you accidentally grazing your whole way through a package of biscuits and that share bag of doritos between your meals based on the visual analog scale which measures perceived appetite people have been found to be fuller after a 60 versus a 19 protein meal also muscles are metabolically active which means that they require energy to simply exist so the more muscle tissue you have the more calories your body will burn every day you do still have to be mindful of the energy you’re consuming versus the energy you’re expending lastly protein preserves muscle if you’re trying to lose weight through dieting and you’re restricting your energy intake it’s still really important that you maintain an adequate intake of protein otherwise your body will be burning muscle mass for energy as well as fat which is less than ideal for that sculpted physique you had in mind in fact a study by bossy wetfoot and mullet in 2014 found that a normal weight person can lose upwards of 35 fat-free mass i.e muscle whilst dieting if you want to hold on to your muscles spread your protein out throughout the day in four to five servings of at least 20 grams and you’ll need to make sure that you’re doing regular resistance training to encourage the turnover of muscle protein so are there any negative health effects from having a high protein diet nope not in healthy people with no known kidney problems but there are calorie concerns too much protein and you’re not going to get enough carbs and fats to stay healthy whilst keeping your calorie deficit what about supplements to hit your daily protein goal you might want to supplement with a protein powder you want to aim for a protein powder that’s lower in fats and carbs but still has a good dose of protein and that is lower in calories products like clearway isolate impact whey isolate and clear vegan protein are all lower in calories so are a good choice for weight loss you might want to avoid mass gainers as they contain a lot more calories and carbs to sum up protein is essential for preserving muscle mass when dieting and also it makes dieting a lot easier just make sure you spread it throughout the day and eat enough of the stuff for the best results i hope that’s answered your questions as always if you have any more let me know in the comments remember to like and subscribe to my protein youtube channel for more great evidence-based nutrition info [Music] you
