When you’re on your way to a healthier way of living, it’s simple to understand why protein shakes and protein bars have been so popular. They’re convenient, fast, and vow to assist with weight loss and muscle growth. But are they quite as healthy as they sound? Let’s examine it further.
Protein shakes tend to receive a lot of credit for weight loss and muscle maintenance, but they’re not some kind of magic pill. There is some evidence that indicates increased protein consumption can help with fat loss and lean muscle preservation, but it’s not entirely cut-and-dry. And most studies examine protein from a mix of foods, not shakes. Exchanging meals for protein shakes may reduce calories in the short run, but when you return to eating normally, be careful not to go back to your old ways—or you may end up gaining the weight back. And using shakes alone can mean depriving yourself of the nutrients and fiber found in whole foods.
Protein bars, such as shakes, are convenient—but not necessarily always so healthy. As Amara Mbionwu reminds us, whole foods are the way to go. They automatically contain more fiber, vitamins, and minerals—things that some protein bars are devoid of. Including fruits, vegetables, whole grains, and lean proteins in your meals puts you far more in line to be getting the nourishment your body needs.
Whey protein is perhaps one of the most standard ingredients you will encounter in bars and shakes, and it has several different types: concentrate, isolate, and hydrolysate. All types are different with the amount of lactose and fat, and that’s beneficial if you need a special diet. Whey isolate is a great choice if you are lactose intolerant, for instance, as it has less lactose. However, if you’re allergic to milk, it’s advisable to avoid whey products entirely.
Ultimately, controlling your weight is all about burning more calories than you consume. Paying attention to a diet rich in whole foods, combined with regular exercise, is your best option for long-term results. Shoot for around 30 minutes of activity most days, and add some strength training to get your health boosted even further.
Protein bars and shakes certainly do have a role to play in a healthy diet, but they shouldn’t be a substitute for actual food. Once you gain more knowledge about your choices and make informed decisions, you’ll be able to create a nutrition plan that works toward your individual goals—and feels good, too.
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