Why do people drink protein shakes?

[Braede]

I’m somewhat new to the dieting and health world. I’ve lost around 20 pounds with probably 25 to go. I’ve accomplished it by just following a three meal a day diet plan. Switched to whole grain and reduced alcohol.

But obviously there’s no denying everyone is obsessed with protein right now. And protein shakes. I jog for around 10 mins so assume my protein needs aren’t massive. And as a meat eater I am probably doing ok.

But can someone explain why a person would choose to have a protein shake over a chicken salad say. Or scrambled eggs?

My sister suggested I buy some as she saw some on offer but in my mind I prefer just to eat a meal as otherwise I would feel very hard done by and therefore much more likely to pig out.

Is it convenience?

Is it to do with muscles? As I know lifting is a lot more popular now

Do they keep you fuller for longer than a meal would? Just want to know if I’m missing a trick.

They are just supplements and are not supposed to replace meals.

I use Hemp protein. It's just powdered hemp with no additives, so is not an UPF.

I can’t believe how much misinformation there is on this thread, and how quickly people jump to “it’s just another influencer fad” without actually looking at what protein is for.

If you’re doing regular resistance training/lifting weights (especially as a woman) you genuinely need more protein than the average “normal diet” provides.
Nothing to do with dieting or weight loss but because women have lower testosterone building and maintaining muscle is slower and harder. The usual recommendations for people who lift are around 1.2–1.6g of protein per kg of bodyweight.

For example, if you’re around 150lb / 68kg:

To maintain muscle while training, you’d be looking at roughly 80–100g protein per day.

To actually build muscle, more like 100–130g per day.

Just to maintain 0.8 g per kg bodyweight (whilst not weight training) is the absolute minimum to prevent deficiency.

Most people don’t get anywhere near those numbers without thinking about it. I know I really struggle to hit my goal and I'm consciously lifting weights and trying to do just that. Protein shakes (don't do it myself because UPF worries) do get you there really quickly.

There’s also this persistent myth that people “just gain weight because they’re getting older”, but what really happens is that your metabolism slows down because you lose your muscle mass year on year.

Muscle is metabolically active, so maintaining or increasing it keeps your metabolism higher - You can’t do that without enough protein.

So no, it’s not a weight-loss thing and it’s not a fad. It’s just a practical way for people who are lifting to hit the amount of protein their bodies actually need.

I have a few times. I used to hit the gym at 5am and I just couldn't stomach anything until after I got to work at 7am. I could just drink the shake in the car on the way in. Then I'd eat something a little healthier at my desk. Then when I was training for a half marathon I got really skinny unintentionally. As a vegetarian I just couldn't get enough protein and calories in me so would mix protein in with full fat milk which helped not going underweight.

Generally day to day I never bother.

I heard an interview with a consultant who said the rate of kidney stones was increasing due to people taking in more protein than needed. How many grams are you having op, how many do you need - are you in a deficit?

Not everyone who has protein shakes is trying to lose weight. My son lifts weights and they sell the powders at the gym because it’s a way of getting a lot of protein in. These guys have a higher caloric need and there’s only so much chicken and egg whites that can be tolerated!

They don't have it instead of chicken salad or eggs, it's additional to regular meals of solid food.
It's not meant to fill you up to stop you eating.

I don't like shakes but I do eat protein bars. They're as tasty as regular chocolate bars but less sugary. And obviously more protein which is good for me as I don't eat much meat.

They stop me feeling light-headed when I do cardio. I'm not faffing about scrambling eggs when I go for a 5k run at 5pm - after work but before dinner!

Because it's trendy.
Have some eggs, nuts, cheese, oats instead. We don't need stupid amounts of protein.

I add mine to my oats. I weight train, also vegan and trying to lose weight so its just an easy way to bump up my protein.

How can I get 60 gm of protein and lose weight with just these and no meat? Genuine question. Oats not allowed for me but can replace with yoghurt. Nuts are very calorific.

Or maybe I need more because I weight train. Off to go consult ChatGPT.

Picked up a shake for my breakfast tomorrow. Curious if it will keep me going until lunch. Will probably miss my poached eggs on toast though

Ha just asked ChatGPT this. It suggested I eat 5 eggs for breakfast! and a scoop of protein powder ( among other things).

You need enough protein to actually help loose weight.

I've had a gastric sleeve and sometimes I can't eat enough to hit my protein needs so protein drinks really help.

It fills me up all morning.
It’s hard to get 25gs of protein in eggs.
I don’t really feel like eating breakfast most days - but if I don't then I’ll be starving.
I’m trying to build muscle in middle age as well as lose fat.
It’s helping me keep my calories down.

You're probably eating enough protein already (unless you're planning bodybuilding!). In terms of feeling fuller for longer, I'd opt for omelette/scrambled egg (with some spinach and grated cheese) over a protein drink every time.

I'm 51, and I avoid weight training. I think it's very easy (even with guidance) to over do it. I have two friends, one with with joint issues (wrist and shoulder) and one with hip issues, because they've been doing running and work out regimes that are just too much for their bodies now.

A generally healthy diet and moderate exercise is the best option (imo) for maintaining good health.

I used ChatGPT, because DD’s dietary requirements are more complicated than just high protein. She has high cholesterol and needs a low fat diet, with 2 portions of fish (one oily) and 2 portions of pulses a week. She also needs 3 portions of dairy and adequate iron a day. All for 1700 calories a day.

ChatGPT’s first attempt had 25 eggs a week. I told it “Less eggs - say just three breakfasts a week!” It came up with another meal plan.

I don't eat fish either. I am vegetarian. I eat beans and lentils daily, but that's not enough apparently.

It’s all nonsense. Just eat normally.

Personally I make them myself. Very simple to make. I usually throw in a handful of frozen fruits, milk and a large scoop of protein powder. If you get pregnant made make sure to check the grams of protein. You're probably wanting 20g in a shake to feel nice and full

Convenient, low calorie way of adding in protein if you’re trying to build muscle.

Protein has become a fad and I think most people are generally getting enough, but my husband and I train multiple times a week and sometimes it’s hard to meet my goal if I don’t have time to cook or meal prep. It also helps me to feel full which helps me to maintain my 50lb weight loss.

Does the average person need it? Nah. But if you like it and are using it sensibly I don’t see the issue.

Maybe to stop themselves having something unhealthier? I don’t know, there was a person from the hse (health official Ireland), and she said that if you’re buying something extortionately priced because it’s protein look about and find another way. She said eggs chicken but also some of the supplements eg thrown into a soup are better than getting a soup that’s advertised as for your protein needs

As you @Braede , I went on a weight loss journey , around the same time as "protein" hit everything

I lost the weight and have been maintaining since. I have 1300 calories to play with in a day, so like you I would rather eat proper food then feel deprived

Like yourself Im not weight training, I walk , I walk at least five miles a day , I also have an active job ( cook in a commercial kitchen ) , I cycle and I throw in a half and full marathon each year - Im 61 and just over 5 foot

I eat enough to fill me. Yes I do feel more full and satiated on protein, so even when I have no appetite for food, I will eat a few spoons of cottage cheese, and a chicken fillet , and it will do me , or a lump of cheese and a few slices of ham/turkey. If I reach for bread or pasta - there is no filling me

The only time I take ( and force down ) protein bars/balls/snacks is on marathons , but I find jelly babies work for the boost needed much better :)

I have protein drinks/shakes because I am vegan and on Mounjaro so my protein can be low because I am eating in a calorie deficit. I like the clear protein drinks as they taste like squash and aren’t particularly filling. Occasionally I have a shake, usually the ones around 100 calories so its just as a drink/snack and a bit of a protein boost. I like the brand My Vegan Protein.

Occasionally I have huel which is a meal replacement shake and would have that as breakfast or lunch but they are really filling (and I find do keep you full). I tend to use less powder and make with soya milk as I don’t like them too thick. I rarely do this since being on MJ. Before starting the diet I wasn’t really bothered about tracking protein and only started because now I eat a lot less overall.

I wouldn’t listen to a word Joe wicks says.