Protein Shakes, Building Muscle, Staying Lean

lwebsmfp

I'd like to understand how it works and what I should be doing to achieve my goals. I'm already doing the best I can to eat a healthy and balanced diet. I work out 3 to 4 times a week for at least 30 to 45 minutes which includes cardio and strength training. My weight gain came on after the births of my two kids and I'd like to lose the body fat, gain some muscle, but stay lean. I don't want to bulk up. Most of the weight is in my belly, hips, and thighs. Building muscle burns more fat, right?

I've read a lot of good reviews online about Protein Shakes and their benefits. I've been drinking the Special K Protein Shakes and love them. Should I drink them anytime or should I drink them after a workout? I'm also concerned about sugar content. I think these shakes have like 18g of sugar. Are their better Protein Shakes out there with less sugar but still taste good. I read up some on Muscle Milk and that seems appealing too but someone said if you have belly fat to lose that it probably isn't a good idea to drink this right now.

So, I'd really appreciate some information on the benefits of Protein Shakes and the best time of day to drink them. Will eating right, exercising, and drinking Protein Shakes help me towards my goal of losing body fat, gaining muscle, but staying lean?

Sorry for so many questions. I'm just trying to understand this all and want to make sure I'm doing the right things. Your support is always appreciated.

Gogo

Bump.....I would like to know this too!

shanerylee

I drink the gnc soy protein shakes. They are really low in sugar and carbs and are only 130 calories if you mix with water. I blend the chocolate powder with ice and water, its really good. I read that you should have them first thing "breakfast". another good time in addition is after excercising for recovery. They are definetely filling especially if you blend them with ice.

T_R_A_V

I use BSN Syntha 6 for a number of reasons

1st - it only has 2 g of sugar per scoop
2nd - 22 g of protien per scoop
3rd - and most importantly it tastes good....thats the key for me

But, Muscle milk light isnt that bad either

Protein shakes are great for anybody exercising...it promotes healthy building of lean muscle mass

angelajeanne23

Here's a great article on the benefits of adding more protein to your diet. http://www.bodybuilding.com/fun/more-protein-equals-leaner-you.htm

The protein I use is the Whey Protein by Optimum Nutrition. It has 120 calories per scoop, 24 grams of protein, 3 grams of carbs, and 1 gram of sugar. The flavors I've tried are absolutely delicious! (Cake batter and Rocky Road really satisfy any sweet tooth cravings!)

It's a good idea to have one before you workout and one after. That way you're feeding your muscles as much as possible!

Sandeee

I don't know about Special K but I occasionally drink the Atkins Shakes. They are delicious and I drink one instead of an entree for lunch and just supplement with additional fruits and vegetables. I also eat South Beach protein cereal bars daily and South Beach protein snack bars in the evening. The extra protein is good for the short term. I plan on utilizing these products for approximately 3 months. WIth that being said, I am never within the recommended guidelines for protein intake but always under everything else!

Newtrail

I've started using GNC's Pro Performance - 100% Whey Protein with BCAA's I'm seeing good results so far, flavors are a bit bland...
I preferr to do one cup of 100% natural O.J. to 2 cups of H2O + the Whey Protein.

floridasea1

Dr. Oz has a great recipe for a Whey protein shake in Women's World Magazine this month. Whey totally satisfies you and you don't ever feel hungry if you have a fruit and protein shake for breakfast. Good luck.

savvystephy

From what I have read here, I have learned that while on a calorie deficit you CAN NOT gain muscle. However, you want to keep the muscle you have and not lose it - so by exercising, using those muscles, and getting protein you are protecting them from loss while you lose mostly fat. Protein shakes are beneficial in getting that extra boost of protein - that help you keep the muscle you have.. then when you hit you weight goal, if you want to build muscle you can go on a calorie surplus (yes, eating to gain) and eating a lot of high protein foods and shakes (especially as a recovery after weight training) to help you gain weight in muscle mass.

So to answer your question, it will help you keep your lean muscle and lose fat to get that protein, especially if you aren't getting enough protein from foods.

I am by no means an expert, this is just what I have come to understand from reading I have been doing.

bluexiii

Hi, I take BSN Syntha 6 protein as well. It is one of the healthier proteins, and it is very tasty! If you get the Strawberry or Vanilla flavors, you can mix one scoop with some water and fresh fruits, or some orange juice and frozen fruits and it makes a great smoothie (thus skipping the step of adding sweeteners or yogurts, etc)!

In terms of what time of the day to take your protein, it depends on what your protein is made of. Check on the back for ingredients. If your protein is a Whey compound, then this protein is a FAST absorbing protein and is best taken immediately following your workout (the optimal time window is about 30min).

Other proteins are generally made of egg or soy (Syntha 6 is a mix of soy, egg and whey), are best taken when your body has time to absorb the protein completely and repair your muscles. Breakfast is an OK time, but 2 hours after your workout or as healthy desert after dinner are the best times.

SarahNicole317

Protein shakes are good for a post strength training replenishment. You can gain muscle and you won't bulk up. Women just don't have the hormones for this. You can gain muscle and lose body fat but you have to really know your body and the calories you are consuming. In the last month I've lost 2.5 lbs and gained 1 lb of muscle. To do this I have been eating my exercise calories, doing 45 minutes of strength training, 10-20 minutes of high intensity cardio and eating at 40% carbs, 30% protein, and 30% fat.

I also recommend myoplex ready to drink shakes. They are one of the healthier ones on the market with less sugar, saturated fat, and calories.

TCASMEY

bump

bluexiii

From what I have read here, I have learned that while on a calorie deficit you CAN NOT gain muscle. However, you want to keep the muscle you have and not lose it - so by exercising, using those muscles, and getting protein you are protecting them from loss while you lose mostly fat. Protein shakes are beneficial in getting that extra boost of protein - that help you keep the muscle you have.. then when you hit you weight goal, if you want to build muscle you can go on a calorie surplus (yes, eating to gain) and eating a lot of high protein foods and shakes (especially as a recovery after weight training) to help you gain weight in muscle mass.

So to answer your question, it will help you keep your lean muscle and lose fat to get that protein, especially if you aren't getting enough protein from foods.

I am by no means an expert, this is just what I have come to understand from reading I have been doing.

Calorie deficit DOES NOT mean you can't gain muscle! This is a common myth. It all depends on what kind of calories you are taking in! Taking in the proper amount of carbs and protein (whole grains, lean meats such as chicken and turkey) will allow for muscle gain. Filling your body with excess sugars or fats will obviously not allow for proper muscle gain

I am not sure if this is the rule of thumb for women as well, but for men to gain muscle they should typically take in 1g of protein for every 1lb in weight. This may seem like a lot, but you will see and feel the results in the definition of your muscle!

Most proteins are high in cholesterol and caloric content. If you are starting a new protein regiment, start with one serving a day. If you are still losing ample amounts of weight, you can try adding more shakes during the day until you find a healthy balance.

For healthy (and economical) choices of protein, I recommend either BSN Syntha 6 or EAS Myoplex Meal Replacement powder packs. GNC 100% Whey protein is nice (I used this for about 4 years), but is WAY overpriced, doesn't taste that great and leaves you feeling cotton-mouthed.

www.dpsnutrition.com is a great place to order either the Syntha 6 and EAS proteins at by far the cheapest prices.

Resalyn

I'm marking a spot - curious to see what other answers come out of this.

One thing that hasn't been mentioned - whether you are intending the protein shake to be a meal replacement or a supplement. That information could also help choose one. I personally have a homemade protein shake every morning for breakfast during my commute to work. Here is my recipe - 192 cals, 14 carbs, 30 protein, 1 fat, 2 fiber, 11 sugar.

1 can Diet Rite Tangerine SF Soda
1 single-use packet of Crystal Light - I like Wild Strawberry Energy
1 serving MLO High Protein Powder
1/2 cup Plain FF Yogurt
1/2 cup Strawberries

Blend well, add some ice cubes, blend again, and this is usually enough to fill my 32-ounce Rubbermaid Glug Bottle.

FrankyOsage

bumper

savvystephy

From what I have read here, I have learned that while on a calorie deficit you CAN NOT gain muscle. However, you want to keep the muscle you have and not lose it - so by exercising, using those muscles, and getting protein you are protecting them from loss while you lose mostly fat. Protein shakes are beneficial in getting that extra boost of protein - that help you keep the muscle you have.. then when you hit you weight goal, if you want to build muscle you can go on a calorie surplus (yes, eating to gain) and eating a lot of high protein foods and shakes (especially as a recovery after weight training) to help you gain weight in muscle mass.

So to answer your question, it will help you keep your lean muscle and lose fat to get that protein, especially if you aren't getting enough protein from foods.

I am by no means an expert, this is just what I have come to understand from reading I have been doing.

Calorie deficit DOES NOT mean you can't gain muscle! This is a common myth. It all depends on what kind of calories you are taking in! Taking in the proper amount of carbs and protein (whole grains, lean meats such as chicken and turkey) will allow for muscle gain. Filling your body with excess sugars or fats will obviously not allow for proper muscle gain

I am not sure if this is the rule of thumb for women as well, but for men to gain muscle they should typically take in 1g of protein for every 1lb in weight. This may seem like a lot, but you will see and feel the results in the definition of your muscle!

Most proteins are high in cholesterol and caloric content. If you are starting a new protein regiment, start with one serving a day. If you are still losing ample amounts of weight, you can try adding more shakes during the day until you find a healthy balance.

For healthy (and economical) choices of protein, I recommend either BSN Syntha 6 or EAS Myoplex Meal Replacement powder packs. GNC 100% Whey protein is nice (I used this for about 4 years), but is WAY overpriced, doesn't taste that great and leaves you feeling cotton-mouthed.

www.dpsnutrition.com is a great place to order either the Syntha 6 and EAS proteins at by far the cheapest prices.

I was just reporting my understanding from my readings. One of the main places I learned this was from this post: http://www.myfitnesspal.com/topics/show/79181-dogmeat-s-thoughts-on-weight-loss

I am not looking for an argument, just giving advice from what I have learned in reference to me not being an expert. I am pretty new to this myself. :flowerforyou:

bluexiii

From what I have read here, I have learned that while on a calorie deficit you CAN NOT gain muscle. However, you want to keep the muscle you have and not lose it - so by exercising, using those muscles, and getting protein you are protecting them from loss while you lose mostly fat. Protein shakes are beneficial in getting that extra boost of protein - that help you keep the muscle you have.. then when you hit you weight goal, if you want to build muscle you can go on a calorie surplus (yes, eating to gain) and eating a lot of high protein foods and shakes (especially as a recovery after weight training) to help you gain weight in muscle mass.

So to answer your question, it will help you keep your lean muscle and lose fat to get that protein, especially if you aren't getting enough protein from foods.

I am by no means an expert, this is just what I have come to understand from reading I have been doing.

Calorie deficit DOES NOT mean you can't gain muscle! This is a common myth. It all depends on what kind of calories you are taking in! Taking in the proper amount of carbs and protein (whole grains, lean meats such as chicken and turkey) will allow for muscle gain. Filling your body with excess sugars or fats will obviously not allow for proper muscle gain

I am not sure if this is the rule of thumb for women as well, but for men to gain muscle they should typically take in 1g of protein for every 1lb in weight. This may seem like a lot, but you will see and feel the results in the definition of your muscle!

Most proteins are high in cholesterol and caloric content. If you are starting a new protein regiment, start with one serving a day. If you are still losing ample amounts of weight, you can try adding more shakes during the day until you find a healthy balance.

For healthy (and economical) choices of protein, I recommend either BSN Syntha 6 or EAS Myoplex Meal Replacement powder packs. GNC 100% Whey protein is nice (I used this for about 4 years), but is WAY overpriced, doesn't taste that great and leaves you feeling cotton-mouthed.

www.dpsnutrition.com is a great place to order either the Syntha 6 and EAS proteins at by far the cheapest prices.

I was just reporting my understanding from my readings. One of the main places I learned this was from this post: http://www.myfitnesspal.com/topics/show/79181-dogmeat-s-thoughts-on-weight-loss

I am not looking for an argument, just giving advice from what I have learned in reference to me not being an expert. I am pretty new to this myself. :flowerforyou:

This article is only partially correct. Muscle MASS can mean two things, not only size but also lean muscle.

While trying to cut weight, is it harder to build any kind of muscle? Sure is. However, if your workouts and diet are properly structured you should be getting a mix of both. Muscle SIZE is normally only gained from a very high excess of carbs and protein. Lean muscle (tone) can be gained from proper nutrition, which can occur whether or not you are losing weight. When gaining lean muscle, you are still building muscle and will gain some kind of muscle weight. This however is generally considered the "healthy" kind of muscle and is responsible for being able to move from 10 reps of bicep curls to 15 reps. Most men shoot for size and tone which is entirely possible due to their hormones, while only tone is available for women (unless supplements such as testosterone or creatine are being used).

Adding strength training to any workout/diet routine is essential. Why? Because more lean muscle = more fat burned. On days where strength training is a part of the picture, eating the proper amount of protein is not only essential to your bodies proper growth, but is also going to gain you some muscle mass.

Yes, muscle weighs more than fat. However the fat you are burning will be MUCH greater than the muscle you are putting on. Would you rather burn 10 lbs of fat and at the end of the day still have no body figure? Or lose 10 lbs of fat but gain 2 lbs of muscle for a more defined you?

This is not so much a problem for men. Men naturally gain large muscles and definition due to the testosterone in our bodies. Not only that, but how many guys just want to be skinny? Most men aspire to be lean, cut, and have noticeable muscle mass. This does not hold true for women. This is because womens bodies simply do not produce enough testosterone to get "bulky."

Long story short, without the proper nutrients and intake of proteins, yes you will lose more weight. H

thebatacs

Bump... Awesome topic and information provided!!

lwebsmfp

Thanks for all the feedback. I'm definitely learning some new information here and look forward to more feedback on this. As for the shakes, I'm not looking for a meal replacement. I haven't been very active for awhile but just started recently and so whatever muscle I have and whatever I build I want to take care of properly in order to achieve my goals. As far as the Special K shakes go, I've been consuming one after my workout to help repair/feed my muscles. I read the label and it says Whey Protein so I'm guessing that's a good thing. I'm going to look into the other shakes some of you have mentioned as I want something with less sugar too. Thanks again for all the info. I'll continue to watch this thread for any further info. anyone wants to share.

bluexiii

From what I have read here, I have learned that while on a calorie deficit you CAN NOT gain muscle. However, you want to keep the muscle you have and not lose it - so by exercising, using those muscles, and getting protein you are protecting them from loss while you lose mostly fat. Protein shakes are beneficial in getting that extra boost of protein - that help you keep the muscle you have.. then when you hit you weight goal, if you want to build muscle you can go on a calorie surplus (yes, eating to gain) and eating a lot of high protein foods and shakes (especially as a recovery after weight training) to help you gain weight in muscle mass.

So to answer your question, it will help you keep your lean muscle and lose fat to get that protein, especially if you aren't getting enough protein from foods.

I am by no means an expert, this is just what I have come to understand from reading I have been doing.

Calorie deficit DOES NOT mean you can't gain muscle! This is a common myth. It all depends on what kind of calories you are taking in! Taking in the proper amount of carbs and protein (whole grains, lean meats such as chicken and turkey) will allow for muscle gain. Filling your body with excess sugars or fats will obviously not allow for proper muscle gain

I am not sure if this is the rule of thumb for women as well, but for men to gain muscle they should typically take in 1g of protein for every 1lb in weight. This may seem like a lot, but you will see and feel the results in the definition of your muscle!

Most proteins are high in cholesterol and caloric content. If you are starting a new protein regiment, start with one serving a day. If you are still losing ample amounts of weight, you can try adding more shakes during the day until you find a healthy balance.

For healthy (and economical) choices of protein, I recommend either BSN Syntha 6 or EAS Myoplex Meal Replacement powder packs. GNC 100% Whey protein is nice (I used this for about 4 years), but is WAY overpriced, doesn't taste that great and leaves you feeling cotton-mouthed.

www.dpsnutrition.com is a great place to order either the Syntha 6 and EAS proteins at by far the cheapest prices.

I was just reporting my understanding from my readings. One of the main places I learned this was from this post: http://www.myfitnesspal.com/topics/show/79181-dogmeat-s-thoughts-on-weight-loss

I am not looking for an argument, just giving advice from what I have learned in reference to me not being an expert. I am pretty new to this myself. :flowerforyou:

This article is only partially correct. Muscle MASS can mean two things, not only size but also lean muscle.

While trying to cut weight, is it harder to build any kind of muscle? Sure is. However, if your workouts and diet are properly structured you should be getting a mix of both. Muscle SIZE is normally only gained from a very high excess of carbs and protein. Lean muscle (tone) can be gained from proper nutrition, which can occur whether or not you are losing weight. When gaining lean muscle, you are still building muscle and will gain some kind of muscle weight. This however is generally considered the "healthy" kind of muscle and is responsible for being able to move from 10 reps of bicep curls to 15 reps. Most men shoot for size and tone which is entirely possible due to their hormones, while only tone is available for women (unless supplements such as testosterone or creatine are being used).

Adding strength training to any workout/diet routine is essential. Why? Because more lean muscle = more fat burned. On days where strength training is a part of the picture, eating the proper amount of protein is not only essential to your bodies proper growth, but is also going to gain you some muscle mass.

Yes, muscle weighs more than fat. However the fat you are burning will be MUCH greater than the muscle you are putting on. Would you rather burn 10 lbs of fat and at the end of the day still have no body figure? Or lose 10 lbs of fat but gain 2 lbs of muscle for a more defined you?

This is not so much a problem for men. Men naturally gain large muscles and definition due to the testosterone in our bodies. Not only that, but how many guys just want to be skinny? Most men aspire to be lean, cut, and have noticeable muscle mass. This does not hold true for women. This is because womens bodies simply do not produce enough testosterone to get "bulky."

Long story short, without the proper nutrients and intake of proteins, yes you will lose more weight.

I don't know how to edit my previous posts. But what I meant to say at the end there is yes you could lose more weight if you don't take the proper nutrients, but if you build some lean muscle mass as you go you will see more results and be looking and feeling better in no time!

Much love and best of luck to everyone! We can do this!

lreed

bump

dragonfly74

someone said if you have belly fat to lose that it probably isn't a good idea to drink this right now.

Is this in relation to Muscle milk or any kind of protein drink? I sure need help in my belly area and nothing seems to be helping. I was exercising an hour and a half a day ~ burning between 600 - 750 calories and eating 1200 calories. I have remained at 140 for WEEKS. So I have decided to calm it down a bit on the exercise and eating a few more calories a day. However, someone recommended I stop the protein shakes for awhile too. Currently I use GNC 100% whey protein and it only has 2g of sugar and has 20g of protein.

I was interested when I saw the belly fat comment and wanted to know if this might be one of my problems.

jennylynn84

The advice I have on how to do the actual strength training and not get bulky is to do a lot of reps with lighter weights. The scary huge guys at the gym grab as much weight as they can and do only a few reps. For leaner muscle and not bulk, grab a manageable weight and do it more time. For example, I do lateral arm lifts with around 2-4 pounds in reps of 20. It sounds like not much weight, but definitely burns by the end. And this route will keep you from becoming one of those scary hulked out chicks.

Good luck!

lwebsmfp

someone said if you have belly fat to lose that it probably isn't a good idea to drink this right now.

Is this in relation to Muscle milk or any kind of protein drink? I sure need help in my belly area and nothing seems to be helping. I was exercising an hour and a half a day ~ burning between 600 - 750 calories and eating 1200 calories. I have remained at 140 for WEEKS. So I have decided to calm it down a bit on the exercise and eating a few more calories a day. However, someone recommended I stop the protein shakes for awhile too. Currently I use GNC 100% whey protein and it only has 2g of sugar and has 20g of protein.

I was interested when I saw the belly fat comment and wanted to know if this might be one of my problems.

This is in relation to Muscle Milk, but I'm not sure if the same could be said for all Protein Shakes or just ones with the kind of ingredients as Muscle Milk.

bluexiii

someone said if you have belly fat to lose that it probably isn't a good idea to drink this right now.

Is this in relation to Muscle milk or any kind of protein drink? I sure need help in my belly area and nothing seems to be helping. I was exercising an hour and a half a day ~ burning between 600 - 750 calories and eating 1200 calories. I have remained at 140 for WEEKS. So I have decided to calm it down a bit on the exercise and eating a few more calories a day. However, someone recommended I stop the protein shakes for awhile too. Currently I use GNC 100% whey protein and it only has 2g of sugar and has 20g of protein.

I was interested when I saw the belly fat comment and wanted to know if this might be one of my problems.

This is in relation to Muscle Milk, but I'm not sure if the same could be said for all Protein Shakes or just ones with the kind of ingredients as Muscle Milk.

Muscle milk is one of those shakes that are meant for "those big scary guys" in the gym, haha. Like anything however, too much in excess will add that unwanted belly fat! Somewhere between 1-2 shakes a day for most people is enough, any more than that and your body might start storing the unused protein as fat.

dragonfly74

Muscle milk is one of those shakes that are meant for "those big scary guys" in the gym, haha. Like anything however, too much in excess will add that unwanted belly fat! Somewhere between 1-2 shakes a day for most people is enough, any more than that and your body might start storing the unused protein as fat.

Thanks for that info! I am usually getting around 90g of protein a day and am hoping that is okay.

2bskinnyagain1978

My husband has said their are certain shakes and protein bars that women should not eat I have just been scared to add these into my diet .. r the muscle milks for body builders .. when should u take protein shake after a workout or before I have heard so many diff answers to this.. I donot eat alot of meat because I just don't like fish .. steak etc I used to not even eat chicken but now I do .. Just a little confused and want to add protein without gaining weight witht he wrong shake.. not trying to build muscle yet til i lose all my weight..
Thanks any help or advice is appreciated !!

mirgss

Wow, so much information...and yet I still have questions. My coworker recently recommended that I start drinking protein shakes after my workouts. Up until recently, I have been mainly a cardio girl (30-40 minutes of running anywhere from 1-4x per week) with a bit of strength training here and there, mostly biceps/triceps. Lately I have been trying to do more strength training - chest, abs, back, etc.

Here are my questions: If, when following the MFP recommendations for protein/calories, I am usually at my goal, how important is it to get more protein? I don't feel like my strength training workouts are particularly intense...although I do each exercise 3x and usually feel like I am about to failure at the end, I don't go work out for 45-60 minutes - I am more of 20-30 minutes. I am also concerned about going over my calorie limits.

Also, when people say to drink the shakes after a "workout" - does that mean strength training or cardio? (I usually do them on alternating days.) Or both?

I have started doing my strength training at school since their gym has a wider variety of equipment than I have at home. I am at school just about all day and I'm not sure how possible it is for me to bring a shake with me in the morning and drink it at night (that sounds gross/unhealthy if there's milk in it!). Any suggestions? Up until now I have been drinking chocolate milk after my workouts...I know it's not the best thing ever, but I heard the mix of protein/carbs is good post-workout.

Finally, regarding protein shakes as meal replacement, would it be better to have one of those for breakfast than my norm? Usually I eat one Quaker granola bar...90-100 calories. I understand that the slow absorbing protein will help keep me fuller for longer, but as I said earlier, I worry about taking in too many calories - my limit according to MFP is 1200! It's hard to keep to that even with my current diet.

Thanks for any answers...I appreciate it! This whole working out thing is harder than it seems! :laugh:

mhotch

I am not sure protein supplements are necessary unless you are an elite athlete. Just a little extra in your diet is all that is needed. Beside your body absorbs it better that way anyway.

Here is an conclusion from a article in the American Journal of Clinical Nutrition. The article can be found here "www.ajcn.org/cgi/reprint/72/2/551S.pdf"

"CONCLUSION
A strong theoretical basis exists for expecting a beneficial effect of a protein supplement in active people. Amino acid intake stimu- lates the transport of amino acids into muscle, and there is a direct link between amino acid inward transport and muscle protein syn- thesis. However, some experimental data suggest that exercise may actually decrease the protein requirements necessary to maintain balance. Nevertheless, it can be speculated that a protein supplement should be useful to stimulate net muscle protein synthesis, particularly if the supplement has the optimal proportion of individual amino acids. However, experiments have yet to be performed that document such a beneficial effect of protein supplements."

deeann1459

Why does everyone always say that women can't bulk? That is my biggest problem with weight training, and why I avoided it for a long time. I don't get cute, lean muscle... I get scary dude biceps and powerlifter thighs. Does this just mean my mother gave me Hulk genetics? (yes, she has the same issue... I have finally become resigned to the fact that dude arms are better for me than not lifting.

mzmoonlight

I used to really suffer with a long recovery period after exercise until I started having protein bars. I find they work best if I eat half before my work out and half after. You can buy ones that are less calories for weight loss. The one I have is 207 calories and while there are bars out there with less calories I find this bar much more effective. I have recently started having a protein shake sometimes (instead) but I think it tastes disgusting with water so tend to have them in the morning. If I have one for breakfast I tend to be less hungry all day.

I have increased my muscle mass while losing weight (and inches) so it is possible.