The Truth About Protein Shakes and Meal Replacements
chocolate milk
I want to start this post with a very important fact: you do not have to consume any protein shakes or meal replacements. These items are not a requirement for a healthy diet or building a lean body; this is true even for people who are always on the go.
Now that we have that cleared up, let’s discuss the “why” part of that statement.
First, you can get all of the protein you need through your daily diet. This is especially true if you consume meat and other animal products. Second, you can easily prepare snacks that are portable—so you don’t need meal replacements. Third, whole foods are healthier and provide you with nutrients you just won’t find in a bottle.
I have been asked several times if I use protein powders. Yes, I do.
While I do use protein powder, I don’t use it every day. The main reason I use it is to mix it in my oatmeal for flavor and a protein boost. Second, I don’t eat much meat these days, so I like adding in some protein. Third, I personally feel better when I consume a higher protein diet. I have tried a vegetarian diet for months at a time, but I found I felt even better when I bumped the protein intake up through the use of vegan protein powder (if you want to use protein powder or are looking for a change, look at this protein powder—by far the best tasting ever and it doesn't contain junk additives).
Even if you are a vegetarian, you don’t need to use protein powders. You can get plenty of protein from beans, rice, nuts, and other vegan friendly foods. Like I said, that was just my personal preference to keep my protein intake higher.
Another fact to point out: there is nothing magical about protein shakes. I don’t care if you drink them in mass quantities; they will not automatically help you lose weight (you shouldn’t be drinking a lot of them if you’re trying to lose fat because that’s just adding calories), build extra muscle, or get stronger.
Let’s take this a step further and discuss post workout shakes/drinks.
Are these required? Do you need them to get the best results?
If your main goal is fat loss: no, it is not required, and it may be better for you to skip them. Since you’re trying to lose fat you probably don’t want the extra sugar or calories.
If your main goal is strength and/or an increase in muscle mass: I highly recommend it.
But, you don’t have to purchase pre-made post workout powders. You can get the job done with chocolate milk, or even a bowl of your favorite cereal. The powder mixes are simply a combination of protein and carbohydrates—there is nothing special in them. I highly recommend you save your money and stick to chocolate milk or something similar if you like having a post workout shake.
With that being said, if you simply like the convenience of a pre-mixed powder that you can store in the car or travel with easily, then a pre-made post workout mix could be for you. If that’s the case, the one brand that I have tried and like can be found here: post workout drink. The reason I recommend this product if you prefer convenience is because I know the owners of the company and have spoken with them about their products and the quality. I wouldn’t get anything else.
Now, on to meal replacements. Once again, you absolutely do not need them. I understand you may be on the go and not have time to cook a meal, but that’s fine. Check out the video Healthy Foods That Taste Good for a great trail mix recipe that you can take anywhere.
Other options: fruit, nuts, and raw vegetables are portable, and I’m sure you can think of others. Once again, if you like the convenience and you simply won’t eat anything else, then by all means try a meal replacement. If that is the direction you choose to take, look here: meal replacement for the best tasting one I have come across.
Don’t let the hype make you think you have to buy expensive powders and pre-made meal replacements. You can get the job done with whole, natural food. And, that is the best way. Nothing will ever beat good ole natural, unprocessed, whole food—I don’t care what the label says.
Leave your questions and comments below.
Comments for This Entry
hello nia,hope ur great :) i just wanna ask is it okay to take amino acids pills with whey protein shakes? i thought that the amino acids would help me with the whey,so i wanted to know is it okay or better not to take both together?
Posted by flash at 9:21am Jun 28, 2011 [permalink | flag as inappropriate]
Hi Nia,
I really enjoy reading your post and as a return I've got a chance to give my opinion and advices. This post is great. All the important reminders are in bold which encourages the readers to remember it well. There are some tips I want to share in making best protein shakes
1. Fresh fruit should be used if possible.
2. Try to make the ingredients to be as natural as it can be
3. Make sure you have enough liquids.
4. Examine the nutritional information for each ingredient and consider it's impact to your goal.
I do have some tips and tricks on how to build muscle in my website. You can visit it at http://musclebuilding.net.au/
Best Regards,
Arkin Kaman
Posted by Ark at 7:30am Apr 13, 2011 [permalink | flag as inappropriate]
Carol-
Glad you liked it!
Posted by Nia Shanks at 6:24pm Apr 1, 2011 [permalink | flag as inappropriate]
Lovely post! At first, I thought that you are patronizing these processed, artificial, chemically enhanced protein shakes. But as always, I was not disappointed. I believe that natural food is the best source of protein.
Posted by Carol at 12:02pm Apr 1, 2011 [permalink | flag as inappropriate]
With protein powders, all you get is protein, with nearly zero carbs or fats meaning that you can consume a lot of protein every day, without consuming excessive calories. As protein powders work out much cheaper than any other food source per gram of protein, there is no reason not to incorporate them into your daily routine. You can then consume normal meals, which likely contain 10-15g of protein and supplement them with a protein shake, taking the protein content of the meal up to around 40g. Protein powders therefore allow you to regulate your protein intake throughout the day, so that you can strive towards consuming 40g of protein every 2-3 hours.
Please be encourage to always check your protein consumption and your protein requirements as well. This two factors keep my body shape to its fittest way.
Posted by George at 9:45pm Jan 10, 2011 [permalink | flag as inappropriate]
Posted by George at 9:42pm Jan 10, 2011 [permalink | flag as inappropriate]
Posted by George at 9:41pm Jan 10, 2011 [permalink | flag as inappropriate]
Posted by George at 9:41pm Jan 10, 2011 [permalink | flag as inappropriate]
Indeed you're right! I enjoyed reading your post... Thanks for sharing your great content...
Posted by Burn Belly Fat at 5:34pm Feb 17, 2010 [permalink | flag as inappropriate]
Hi Nia,
I agree, if you use supplements without any knowledge about what it actually does with your body it's kinda scary...
I guess it's nothing wrong with using them if you really know what your doing.
Posted by Zyczenia Urodzinowe at 5:45am Oct 29, 2009 [permalink | flag as inappropriate]
thanks Nia :)
Posted by flash at 12:22pm Aug 13, 2009 [permalink | flag as inappropriate]
Flash-
There have been studies that say it's actually better to drink a shake before training. However, I say get the best of both worlds and sip on the shake throughout the training session. If you want some extra calories and carbs, mix it with milk.
Also, if you are primarly trying to gain muscle, you are probably better off just making 2 cups of chocolate milk and drinking that - it's cheaper and just as effective. I use 2 tablespoons of powdered mix with 2 cups of milk.
Hope that helps!
Posted by Nia Shanks at 11:36am Aug 13, 2009 [permalink | flag as inappropriate]
hey Nia,hope ur great :) i'm doin good,eating healthy food,i just have a question,should i take the protein also after trainnin in gym,or before the gym only,cause some people says that before and after training...and what's better,mix it with milk or water? i'm mixing it with milk...thanks a lot.
Posted by flash at 8:47am Aug 13, 2009 [permalink | flag as inappropriate]
Flash-
Well, the only way I would say you would gain fat is if you were slamming them down right and left, not making smart food choices, and not training with enough intensity.
So many people think they are good for weight loss, so they drink them all day without removing other food items. Then they just end up with a huge caloric intake and inevitably they gain fat as a result.
It sounds like you'll be just fine. Just don't expect the protein shakes to be a huge contributor to your success. Eating smart and training hard will produce 99% of the results.
Definitely keep me updated!
Posted by Nia Shanks at 7:33am Aug 11, 2009 [permalink | flag as inappropriate]
thanks so much Nia, ur compleetly right because i agree that the most important thing is the natural food plus extra protein won't hurt,i just heared that powder shakes makes body gain weight and i don't want that,,,i'll write u the latest updates on my progress.
Posted by flash at 6:55am Aug 11, 2009 [permalink | flag as inappropriate]
Flash-
If you are simply using protein shakes to supplement your eating habits, you will be fine. There have been some studies that show drinking a protein shake before training can actually help muscle repair to a greater extent.
Don't rely on the shakes to help you build muscle - that comes through hard work in the gym and smart nutrition.
If you are trying to gain as much lean mass as possible, make sure you eat a lot of whole, natural, unprocessed food. Using protein shakes to get some extra calories and protein won't hurt a bit.
Keep me udated on your progress; I would love to know how things go!
Thanks.
Posted by Nia Shanks at 5:53am Aug 11, 2009 [permalink | flag as inappropriate]
marvelous post ! ,but i wanna just ask one question: if i take protein powder and do workouts in gym and eat my meals like usual,will i be fat or gain weight through this protein powder? because all i want is gain muscles not gain weight with it,what shall i do?
thx a lot.
Posted by flash at 7:42pm Aug 10, 2009 [permalink | flag as inappropriate]
Odchudzanie-
No, healthy supplements shouldn't hurt you. I'm assuming you're talking about protein powder and post workout supplements.
There is nothing wrong with using them as long as they serve a purpose. I was just trying to point out the fact that many people use them and expect amazing results. It's just not that way.
Just make sure you're using high quality products and you'll be just fine. Feel free to share what it is you're taking.
Thanks!
Nia
Posted by Nia Shanks at 2:03pm Jul 12, 2009 [permalink | flag as inappropriate]
Posted by Odchudzanie at 11:40am Jul 12, 2009 [permalink | flag as inappropriate]
Posted by Odchudzanie at 11:38am Jul 12, 2009 [permalink | flag as inappropriate]
I have fasted and just recently stopped because I am trying to gain muscle so I need all the calories I can get.
I follow Brad Pilon's program: www.EatStressFree.com
It's one-two 24 hour fasts per week. As far as what I eat before/after the fast, I don't do anything special. I do what Brad recommends and act like I'm not going to fast or that I just got off one. The point is to eat like you normally would.
The people that I know who have tried have had great success. It truly is the easiest way to eat (or not eat, ha!) for weight loss.
Many people have also used it while going on muscle gaining cycle with great results. I, personally, don't want to fast at this time because of my training program.
I hope that helps! Let me know if you have any more questions.
-Nia
Posted by Nia Shanks at 12:21pm Jun 28, 2009 [permalink | flag as inappropriate]
Hi Nia, I totally concur - real food is the way to go.
Do you fast yourself? If so what protocols do you use i.e. how long for, when and what do you eat as your last and first meal? How have you found the results regarding yourself and with clients?
A bit of a large question. Thank you in advance.
Peace,
Michael
Posted by Michael at 9:56pm Jun 27, 2009 [permalink | flag as inappropriate]
Katharyn-
In my opinion, the best way to "cleanse" the body is to eat lots of fruits and vegetables and other natural, unprocessed foods.
Most of the time those pre-made powders contain a lot of additives and chemicals.
I think the best way to go is to eat whole, natural food. Plus, would rather eat something than drink a shake.
If you are interested in fasting, I truly think the best method can be found at www.EatStressFree.com
I did an interview with Brad Pilon a while ago (you can find it on the blog) and I think that is the best approach to fasting. He did his homework with research and application.
I hope that helps, and thanks for leaving the comment!
Posted by Nia Shanks at 2:56pm Jun 25, 2009 [permalink | flag as inappropriate]
Hi Nia-I have really enjoyed reading your blog (came upon via t-nation). What is your opinion on Isagenix? This is a nutritional cleanse, and they include some fasting days where all that is consumed is the cleansing drink. I am a personal trainer, and just recently became a distributor of Isagenix-sometimes I find my clients get great results bc they are able to change their diets and eat clean healthy food, and sometimes they struggle so much that doing the cleanse just makes sense. They replace 2 meals a day with a shake, and have a healthy meal or sometimes 2. The results are built in bc the calories are restricted. Sometimes the results are built in bc they are finally getting the nutrion they have lacked by going on crazy starvation diets and stalling their progress. I'd love to hear what you think...I always strive to provide my clients with the highest quality information and solutions. Thank you!!
PS-burpees are awesome!
You can look at the info here: Isagenix.com
Posted by Katharyn at 2:29pm Jun 25, 2009 [permalink | flag as inappropriate]
Michael-
Thank you. I hope you like what you read.
: )
Posted by Nia Shanks at 11:30am Jun 25, 2009 [permalink | flag as inappropriate]