Protein shakes – Many populace starts playing sports and dieting to lose weight. Others do it to increase muscle mass and get the body they want. Any reason is good to eat well and exercise, but sometimes mistakes are made in both directions due to ignorance, despair, and not having a specific goal defined.
Protein shakes are excellent food supplements so you can build muscle and meet your daily protein needs. However, the diet you have to achieve this goal, and these shakes can help you gain more muscle mass or lose weight. To find out if protein shakes make you fat or help you lose weight and how to take them, we recommend that you continue reading this article.
Do Protein Shakes Make You Fat or Slim?
As explained on Midss.org, no food makes you fat or loses weight only by eating it, so protein shakes do not have this quality either. They are an excellent nutritional supplement, but what really makes you fat is a diet in which the calories you consume are higher than those you burn. Other factors such as lack of rest and a sedentary life also contribute to weight gain. In contrast, a diet in which the calories consumed are lower than those burned by exercising, and a good rest facilitate weight loss. Therefore, Protein shakes help to gain weight, increase muscle mass, and lose weight, as they complement the daily dose of nutrients you need and will help you in one way or another depending on the rest of the food you eat and the exercise you do or the calorie expenditure you have.
There is no other explanation for gaining weight or losing weight. From 250 to 300 are the calories of the protein shake: well integrated into the diet, it will help you have better sports performance and lose weight.
Also Read: How to Make Sirloin with Almond Sauce?
How to Make a Protein Shake to Increase Muscle Mass?
The confusion may question what protein shakes are for, since some help gain muscle mass and others to lose weight, especially depending on your lifestyle at the exercise level. In the case of those that help out build muscle, there are many types and different flavors: we help you make a protein shake to increase muscles with chocolate and almonds using the following instructions.
- In a blender, pour 1 cup of lactose-free milk, half of an almond and chocolate brownie (or a chocolate brownie, better if it is homemade, and a tablespoon of almonds) and protein with chocolate flavor (between 20 and 30 grams, depending on your weight).
- Cover the mixer and beat all the ingredients for a few minutes.
- Try to get a homogeneous liquid, and you can already drink it comfortably.
Although you can drink the shake at different times, the idea is to do it about an hour before the exercise session to burn all its calories and obtain the benefits it contains for the muscles
How to Make a Protein Shake to Lose Weight?
Not sure how to take Protein to lose weight? Do not worry. This is not a legend: you need to know the right ingredients to make it without turning it into a calorie bomb. We help you achieve this by offering you a tasty red fruit protein shake. To do this, you will need:
- Protein flavored with vanilla or another flavor you like combined with the rest of the ingredients (1 tablespoon).
- Blueberries (1 cup).
- Raspberries (2 cups).
- Lemon, grapefruit, or orange juice. Instead of juice, you can use milk, but it must be skimmed.
Follow These Steps to Make the Smoothie:
- Clean(wash) and cut the fruit into small pieces, and put them in a blender.
- Add the rest of the ingredients and turn on the blender to beat them.
- Keep the blender running until you get a homogeneous and pleasant texture for the palate.
This protein shake with berries can be an excellent option for any breakfast and is low in calories due to its high fruit content. On very hot days, add ice to the shake to make it colder and a refreshing drink.
Also Read: 15 Core Exercises for Beginners at Home
Other Questions About Taking Protein Shakes
After solving the big question about whether Protein shakes make you fat or lose weight, or rather how to take them according to both objectives, we want to clarify more questions you may have about these nutritional supplements:
Does Protein Make you Chubby(Fat) if you Don’t Exercise?
No. As stated above, Protein alone does not make you fat or lose weight. Of course, in case of consuming it in higher doses than your body needs and together with an unbalanced diet, it does contribute to weight gain.
Can I Always have Protein Shakes?
It is not advisable to take these supplements very often. They will only be necessary for stages of great physical demand and to achieve good muscular development.
Many people drink whey to supplement their normal protein intake, whether they exercise or not. Whey protein enhances the release of hormones that reduce appetite and increase satiety, making you feel fuller and less likely to snack.
Can Protein Shakes Replace Meals?
Absolutely. It is a nutritional supplement, so it is an addition, but in no case should they be made to take them instead of a meal.
If I Eat More Protein, will I Gain Muscle Mass Sooner?
Unlike. If you eat more grams of protein than your body needs, you will only gain weight because you will skyrocket your calorie intake. Muscle development is achieved through a good diet and sports, so don’t try to speed up the process this way.