Protein shake/powder for morning snack/meal?

emmzey
emmzey Posts: 16 Member
in Food and Nutrition
I really want to add a protein shake into my daily routine but I never know the difference between ones meant for bulking up and weight training vs. meal replacement/ extra protein or weight loss.. can any give recommendations for ones to help with weight loss or subbing for breakfast or a snack to lower my calories for the day while still getting in my protein?

TIA!

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Nothing besides a calorie deficit creates weight loss. A healthy diet will most likely provide sufficient protein. What are your calorie and protein goals, how far away are you from hitting them, and is there a particular reason for goal and difficulty - are you a vegetarian, picky eater, etc?
  • TeaBea
    TeaBea Posts: 14,517 Member
    If you're subbing breakfast only, a protein shake is fine. Meal replacements (often times) have fiber, fat and other key nutrients. Protein shakes focus on protein, they're supplements. You could start with a protein powder and add your own veggies, fruits, nut butter, etc. That would make it more filling. Liquid meals don't do much for me. I like chewing food.

    Like @kommodevaran said....it's really all about calories. Some people "spend" a lot of calories on breakfast.....others don't. It won't impact weight loss at all. Just find what fits for you.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Muscle Milk. It has vitamins and minerals added. So you are getting more than just protein. Better suited for meal replacement.
  • emmzey
    emmzey Posts: 16 Member
    TeaBea wrote: »
    If you're subbing breakfast only, a protein shake is fine. Meal replacements (often times) have fiber, fat and other key nutrients. Protein shakes focus on protein, they're supplements. You could start with a protein powder and add your own veggies, fruits, nut butter, etc. That would make it more filling. Liquid meals don't do much for me. I like chewing food.

    Like @kommodevaran said....it's really all about calories. Some people "spend" a lot of calories on breakfast.....others don't. It won't impact weight loss at all. Just find what fits for you.


    See that is the thing I struggle with - I actually like liquid meals, at least in the morning, and I find I never feel full enough off regular breakfast items. Sometimes I do greek yogurt and its alright for a while but I have a hard time finding good filling breakfasts that I actually enjoy and can eat with my busy schedule.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Stay away from powders marketed as "mass gainers." They contain cheap fillers designed to increase calories and a very low percentage of protein.

    Go with a powder that derives at least 75% of its calories from protein (whey, casein, egg, plant-based, etc.). Adjust the amount to fit your calorie and macro goals.
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    I use Optimum Nutrition Vanilla- Almond Milk-Frozen Banana - Fresh Pineapple- Frozen Blueberries- Kale and Spinach. It makes a lot of shake.
    Delish!
  • Dano74
    Dano74 Posts: 503 Member
    edited September 2016
    emmzey wrote: »
    I really want to add a protein shake into my daily routine but I never know the difference between ones meant for bulking up and weight training vs. meal replacement/ extra protein or weight loss.. can any give recommendations for ones to help with weight loss or subbing for breakfast or a snack to lower my calories for the day while still getting in my protein?

    TIA!

    You'll want to check the nutritional label. Protein sources and the ways proteins are packaged/processed is what classifies "bulking/weight training/meal replacement".

    To break it down:

    "Bulking" powders typically have a bunch of added carbs and fat in them in addition to protein, therefore upping calories for those looking for a quick way to drink calories and thus "bulk".

    "Weight training" powders is kind of a misnomer as virtually any protein intake can be used for "weight training".

    "Meal Replacement" is a powder that also contains a wide variety of vitamins and minerals (micronutrients) in addition to fiber and carbs (the label usually indicates this as there are equal or more carbs than protein, fiber, more than1-2g fat, etc.).

    In short, any protein will "help" with weight loss if it's used in conjunction with your caloric/macro goals. It's what's ADDED to the protein that makes it more calorically dense.

    That said.... if you're looking for straight protein, with minimal carbs and fats that you can simple use as part of a shake by mixing in other ingredients (as noted above with adding banana, almond milk, kale, blueberries, etc.-- this makes a "meal replacement", BTW), take a moment to read the label and find a protein that has minimal ingredients (3-4) and far and away more protein than carbs and fats. For example, a Whey Isolate will have more protein than anything else- typically 24-26g per serving with only 1-3 carbs and <2g fat. Whey concentrate will be a little higher as it has a few more grams of carbs and fats and some may even blend the two.

    There are SO MANY protein options out there but three I trust that are mostly protein (in order of price):

    1. Whey Protein Isolate by Bluebonnet
    2. Whey + by Legion
    3. Whey Protein (unflavored) by Bulk Supplements



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