Controlling your Hunger with Protein Shakes

A key factor in any effective diet is controlling hunger pangs. Once you can control your hunger you have mastered the difficult part. The remainder of the diet should become relatively easy to tolerate. But how do you go about controlling hunger? There are a number of ways but in this article I will focus on how protein shakes can be used to reduce hunger cravings.

Protein shakes are not just rich in protein but most also have a high nutritional value. Studies show that protein can boost your metabolism temporarily and can suppress your appetite. Therefore, by drinking protein shakes you can take advantage of all these benefits without consuming the excess fat associated with many solid protein sources such as beef and cheese.

HOW DO PROTEIN SHAKES WORK?:- A major function of protein is to build and maintain lean muscle mass. However, protein in the form of meat is often more difficult to digest. Solid food proteins can take over an hour to digest and reach the muscles. That’s where protein shakes come in. They take around half an hour to digest and are much easier on the digestive system.

Protein shakes can be consumed after working out to help the body heal and strengthen muscles. Hence, they are very popular with bodybuilders and athletes. However, as discussed earlier in this article protein can also boost your metabolism and suppress your appetite. Therefore, you can also drink protein shakes in the morning to rev up your metabolism or during the day to suppress your appetite and continue the calorie burning process.

DRINKING PROTEIN SHAKES FOR DIETING:- When dieting you can use protein shakes to replaces certain daily meals and snacks. For example, if your normal routine involves eating breakfast at 8am and a bag of crisps at 10am you could substitute this bag of crisps for a protein shake and maybe a banana too for some slow release carbohydrates. Not only will this be a much more nutritional snack but it will also stay in your system longer and keep you feeling full for longer.

Although protein shakes are a great dietary supplement you should try to drink a maximum of two per day. It is OK to replace a couple of meals or snacks each day but you do not want to have a diet which consists completely of liquid. Solid foods are still important and contain other important nutrients and carbohydrates that are not found in protein shakes. Plus, most people cannot handle the thought of consuming all their calories in liquid form so it helps to keep you sane. Finally, although increasing your protein intake is a good way to lose weight, excessive protein consumption can be damaging to your body and your health.

Overall, protein shakes are a great way to supplement a healthy diet. They will help your body burn excess calories and keep you satisfied for much longer than a chocolate bar or other sugary snacks. However, remember that protein shakes are a supplement and not a food replacement. They should be used to complement a healthy diet and not consumed in excess.

Protein Supplements

For many of us the protein we consume in our diets is sufficient for our day to day activities. However, those of us who are trying to gain muscle mass place additional strain on our muscles through regular weight training and therefore require an increased amount of protein to make our muscles grow. Protein supplements are a quick, convenient source of protein and an effective way to build muscle mass. In this article I discuss the various types of protein supplements available and the key considerations that should be made before purchasing.

Many believe that carbohydrates are the most important food group. Carbohydrates provide us with energy and allow the body to carry out its normal functions. However, we should not neglect the significance of protein which helps build the body and repairs muscles. For those who are training to gain muscle mass protein is a very useful supplement. Why? Because the protein we take in through our diets is often not enough to compensate for the excess wear and tear of the muscles caused by weight training. The body requires this extra protein to repair the muscles and if it does not get it these muscles will not be repaired properly. In the worst cases the body will even start to burn existing muscle to get the extra energy it requires.

Even those who are looking to lose weight may want to consider using protein supplements because protein has been associated with a temporary boost in metabolism and can also suppress your appetite. Protein supplements can also be useful if you are looking to tone your existing muscles as part of a training routine.

There are hundreds of varieties and types of protein supplements available. The first thing you need to consider which protein supplement you purchase is to think about what your goals are. Are you trying to burn fat? Do you want to tone your muscles? Is your aim to build some serious size? The type of protein supplement you require will depend upon your answers to these questions. It is advisable to consult your personal trainer and/or dietician before making such a decision. If you outline your goals to them they should be able to help you make a more informed choice. Below I have outlined some of the more popular types of protein available:

1) WHEY PROTEIN:- Whey protein is formed from milk protein and is considered natural because of this. It is believed to be more efficient than other types of protein because it provides the highest value of branch chain amino acids (which are required for muscle building). Whey protein also helps the body build amino acids with the concentration and makeup of amino acid builders in whey protein believed to be most suitable for the needs and requirements of bodybuilders. Whey protein is relatively easy to digest and is usually consumed after a workout for an instant fix of protein. The main limitation of whey protein is that it is absorbed very quickly and only is only effective for a short period after consumption.

2) MISCELLAR CASEIN:- Micellar casein (sometimes just referred to as casein) is a relatively rich protein which is difficult to digest. It allows amino acid elevations for up to 7 hours after consumption which is much longer than whey protein allows. It is usually consumed on days when you do not work out or just before bed to ensure that your body has an extended supply of protein available. The main limitation of micellar casein is that it takes longer to absorb so is not suitable when an instant fix of protein is needed.

3) EGG AND SOY PROTEIN:- Egg and soy are also rich sources of protein that can be processed into supplements. Like with whey protein they are made from mostly natural ingredients. Although they are not as rich as micellar casein they are easier to digest. Egg and soy protein supplements are usually taken by people who are focussing on toning up.

All the proteins mentioned in this article can be purchased in shake, bar and powder form. You can buy protein supplements from shops that specialise in dietary supplements, your local gym, certain department stores and online. Protein can be a really effective supplement if your goals are to gain muscle mass, tone up or even burn fat. Speak to your personal trainer and/or dietician and they should be able to find the right protein for you.