Would someone explain protein shakes please

[Reastie]

Why/when are protein shakes a good thing to aid weight loss/healthy lifestyle or are they just one big con?

I've never even thought of having one before but have been doing 'insanity' recently and there's an ad at the end of one for a recovery formula after exercise. Got me thinking about the protein shakes and wondering if this is a good way to have protein in my diet (which is restricted) and fill me up without adding alot of extra calories. Currently my main protein sources are nuts, tofu, dairy, seeds, quinoa.

What's the selling feature to protein shakes? I've been googling but just feel very confused with lots of sales spheel. Does anyone swear by them or is it just expensive crap?

bump...

I am veggie & eat the same sort of things. I recently started using protein shakes after weight workouts, and I think they're brill. I particularly like a nice shake with protein, milk, cocoa, peanut butter in the blender - yummy and a meal in itself.

I do think whole food is better but don't want to eat meat/fish, and was really struggling with getting enough protein for the workouts I was doing; my workouts have got better and I have more muscle tone, plus am less hungry than I used to be. So I am converted!

So it a) makes you less hungry, and b) gives you more muscle tone?

You make your own then, don't buy the special powder ones? Would it work if I had a chocolate nesquik post workout?!

Lots of research as shown that chocolate milk is just as effective (this is based on running recovery) if you want to tone up though the bought shakes are good for that.
It's pointless after easy workouts though. You need to have worked hard. I tend to use them after long runs and 'double' sessions in the gym.

Chocolate milk just as effective?! I like this idea :) So the logic is you drink milk straight after you workout and it helps you get more toned. I'm doing insanity a few times a week which I don't find easy!

Yup. Should be skimmed milk ideally

I buy protein powder and make shakes, smoothies and add it to baking. (Or at least I will be again once I've had this baby!) I use it to bump up my protein ratios for EMTWL. They keep me fuller for longer than carbs, help with building more muscle, and are dead easy for "meals" on the go. I'll be using powder in the flapjacks I'll be making to snack on mid labour too.

I've not seen any research on skimmed milk doing the same thing, but I find it fairly hard to believe. The protein levels in skimmed milk are no where near those in a good shake, and it's the protein you'll be using to repair muscle after a workout. Mind you, I suppose if you drank a lot more milk, you'd get the same amount of protein eventually.

so these shakes, are they to replace a meal or in addition to your previous eating or do you eat a bit less to compensate for them?

You can use them as meal replacements or as supplements. Personally, I either use as a post-workout supplement mixed with water (mostly), or if I'm not very hungry in the evening I'll have them as a milkshake (occasionally).

I only drink them after a weights session or Pilates. Any weight or core training creates micro tears in the muscle and post workout is the optimum time to take on protein to help rebuild the muscle back stronger.

I make them with water.

nothing you put in your mouth will help you lose weight.

Excessive protein shake guzzling can cause problems, but for normal people (i.e. not major body builders) they will just make you fat and cost you cash. Some of those who walk, starve and wear silly clothes for a living use them instead of food, but they are hardly people to emulate.

eat food. Tastes nicer and is cheaper.

specialsubject, I'm a normal person, not a major body builder. I use protein shakes to up my protein ratio, not to replace anything, and they certainly don't make me fat. I'm under no illusion that drinking protein shakes alone helped me to slim down, it was the exercise that did that, but the shakes helped me to build muscle, and quenched my appetite without having to fill up on carbs.

Agree with mrsmangobiscuit protein is important for muscle repair, but I am by no means a body builder. Don't confuse protein shakes with meal replacement (full of shite and sugar) shakes.

Sports dietitian here! Protein and carbs important for recovery of muscles after a strenuous work out. Carbs help to shuttle protein in to the muscles where it's used to repair and build muscle.
However, if you are trying to lose weight, be careful with the extra calories from shakes.
recovery nutrition
Commercial shakes can be expensive. Here's a homemade one
comparison of popular shakes

Thanks foodgfood . I often have a 'naked' (brand name!) nut bar (it's around 20% protein and around 35g from memory so that makes 7g ish of protein from eating it) and banana after a workout and have added a small glass of milk to that too. I wonder if this is enough to help as I don't want to add extra cals where not needed.

foodgfood - is that your web page? I found some of the articles really interesting and helpful, thanks.

The shakes I use are about 190 cals when made with water and contains 30g protein per serving.

Also has CLA and green tea extract. I can pm you a link !

I am a qualified fitness instructor - the ones I use are only 200 cals when made with 250ml of semi-skimmed milk, and contain one third of your daily recommended vitamins and minerals. And there is a way to get them free!

SuperiorCat yes it's my rather ropey and amateur website. Thanks for the vote of confidence!

Reastie: aim for 15-25g protein and 50g carbs after vigorous exercise. With your nut bar, banana and milk that's about 15g protein and 50g carbs so spot on!

If you're trying to lose weight then redistribute your daily food intake so that you're not cancelling out the good workout with extra food/drink calories taken after your workout. You may not need snacks after a work out if you have a meal within an hour or two.

Shakes are fine and have their place, but real food does the job too, with the advantage of having all the vitamins, minerals, antioxidants, photochemicals, fibre etc etc that simply cannot be bottled or powdered. Supplement company marketing can be very impressive but they often make unsubstantiated claims for magic ingredients.