Drinking A Protein Shake Might Be Hindering Your Weight Loss

Many are led to believe that they need a protein shake after their workout. Truth is, for some it might be extra calories that you don’t need – in particular when trying to lose weight.

When you are trying to lose weight one of your biggest concerns is keeping your total amount of calories in check to ensure that you are achieving a deficit. Protein shakes have calories, and having one following a workout might replace the calories you just burned – or at least a portion.

Here’s my recommendation: focus more on getting enough protein in a given day, for fat loss this is around 0.8-1.3g/lb bodyweight (a more practical target might just be aim for 100g or higher). After your workout have one of your regular meals within an hour instead.

That being said, there is a time and a place for protein shakes:

1. Convenience

It’s much easier to prepare, store, and transport. A protein shake, handful of nuts, and a fruit is a great portable meal or snack option, the same can’t be said for 6 oz. chicken breast, some roasted potatoes, and 1-2 cups of veggies.

2. You have a hard time getting enough protein

If you are someone that struggles to get enough protein per day, like some vegetarians, you can use a protein shake to help you out.

Another reason I like to push some clients away from post-workout protein shakes is that I’d rather see them eat solid food. Solid food is much more filling than it’s equal calorie liquid comparison; liquid has a quicker gastric emptying rate, which means that it moves from your stomach to your intestines quicker and  you become hungry again faster. When you are trying to lose weight you want to get the best bang for your buck with the food you eat. In other words you want the best “fullness factor” / calorie ratio possible.

So take a look at how you consume protein shakes and consider my suggestions listed above. Chances are you might be better served by eating a regular meal after your workout instead of a protein shake.

Till next time,

-Mike

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