Not just for body builders: Protein shakes could help you LOSE weight

There’s been a big swing towards high protein diets in recent years and every week a new protein powder appears, aimed at regular people – men and women who aren’t body building.

But if you’re not trying to bulk up, will they do you any good?

At a recent consultation with a nutritionist, I was told I wasn’t eating enough protein, and told to incorporate protein shakes into my diet. I wasn't keen.

‘Protein drinks are for body builders’ I thought. But apparently not. According to my expert, they are also for moderately active women like me.

The next morning, as suggested I ditched my delicious, healthy (and yes, quite sugary) breakfast of porridge, banana and maple syrup for a protein shake.

It wasn’t just any protein shake. It was a home-made concoction of protein powder, frozen berries, half a banana, grated ginger and almond milk.

Sounds tasty, right?

It wasn't. Giving up a yummy, comforting breakfast that makes me happy for a solitary drink with an odd after taste is not the sort of trade I like.

But, I soon discovered, protein shakes are not all created equal.

I started madly trialing all and every protein powder I could find.  I sweetened my creations with stevia, banana, agave syrup. I tried whey powder, soya-based powder, pea powder, HEMP powder. Seriously.

Which type of protein shake?

It’s a tough one. Whey powder, made from from cows’ milk protein is hands-down the tastiest and is most easily absorbed by the body. But if you’re vegan or avoiding dairy for some health reason or another, it’s not a great option.

Soya then steps up. It’s a good alternative unless you have a thyroid issue or are sensitive to soya, in which case you should avoid.

Then we head into pea and hemp territory, which is, at best, an acquired taste.

But taste aside, I did noticed a change. I felt fuller for longer. I could ditch my mid-morning snack. And I lost weight. Noticeably and without even trying. Just simply from changing my breakfast.

So I investigated the science behind it.

Nutritional Consultant Karl Bickley from USN (Ultimate Sports Nutrition) told me: “Protein is essential for normal bodily function and performance. It forms the structural core of each cell in the human body and therefore is integral in all aspects of our body’s functions – not just muscle-building.

“Plus many of us are more active and work long hours now. And as we take less time to cook and prepare food, the addition of protein shakes and supplements into a daily diet offers a healthy option to maintain the body’s need for protein. This can also help you stay slim and toned.”

It sounds good, but I’m still not convinced normal people should be drinking protein shakes. To me, it still feels like a post workout option.

Nutritional expert Emma Wooldridge from Purition explains why additional protein can be necessary with modern diets.

"Increasing your intake of lean protein and consuming more natural fats and less processed sugars and starch is the only long-term approach proven to result in fat-loss and better health,” she says.

“Hair, skin, nails and teeth all benefit from appropriate levels of protein in the diet.

“Muesli or porridge for breakfast, a sandwich or salad for lunch and small amount of red meat, chicken or fish with supper is not an adequate amount of protein. It will sustain you and you may not feel unwell but you'll never feel amazing.”

And that’s particularly the case if you are active.

I am (very) far from an athlete. But I cycle to and from work, go to the gym once or twice a week, dabble in yoga and go for the odd jog.

It’s a healthy level of activity and I do weight train at the gym – but it’s not serious training. Do I really need to make like the gym bunnies and shake up some protein after every bit of exercise?

Well obviously it’s up to the individual. But I have found that it’s helped. Protein after exercise replenishes your muscles and stops you craving something sugary or carby, which can undo all your good gym work.

Plus it allows your muscles to rebuild after the stresses of resistance exercise, which helps make them stronger and leaner.

But the trick is probably to be sensible. A small protein shake a day is enough for most people. Have it after a workout or if you’re partial to an afternoon biscuit or sugary snack, try swapping a protein shake in instead and see if you feel the difference. It's good to get your protein early too and as it can be hard to get in classic breakfasts such as cereal, you could try a shake instead.

What should you look for in a protein shake?

Choosing the type of protein to use will come down to personal taste and your individual circumstances.  I love the taste of whey but I’m not supposed to have diary, so I toy with soy and pea protein powders now.

If you have no particular health issues, go for the one you like best. It will make it easier to swallow.

“Like any other food you want your protein to be as close to nature as possible,” says Emma. “Remember your body wants protein, it does not want gums, thickeners, artificial sweeteners and flavourings.

“Try your protein powders in their natural state, you will then be able to access just how much flavouring and sweeteners have to be added to mask the taste.

“Any protein powder that contains skimmed milk powder or has higher carbs than protein is not a real protein powder, a protein powder should provide little or no carbohydrate - after all you’re paying a premium for protein not cheap fillers and sugars.”

Karl Bickley agrees.

He adds: “First decide when you want to use the supplement; is it for recovery, performance, weight management or strength gains? This will help you understand whether a quick release protein such as Whey or Whey isolate or a staged time release "blended" protein is more suitable for you. Choosing a proven and reputable brand is always important and making sure the ingredients are of a high quality should be a priority.”

Doing your homework and taste-tests are time consuming but getting it right can transform your diet and body, so even if you're still dubious, it's worth trying for a few weeks to see if you feel the difference.