Question: I'm trying to lose weight. I've reduced my calorie intake and increased my activity level. Should I try adding protein shakes to my diet to increase weight loss?

Answer: Protein shakes aren't going to get you there any quicker.

Weight loss is basically about calories in vs. calories out, and protein contains calories just like fat and carbohydrate, says Beth Jauquet, registered dietitian with Cherry Creek Nutrition.

"Any excess calories consumed in the form of protein, like fat or carbohydrate, will be stored as body fat," she says.

The dietitian does say that supplementing with protein shakes might be the answer if you're unable to get adequate protein from your diet, or if you're drinking the shake as a quick meal or snack.

"Protein's job is to build and repair muscle tissue during growth or in response to injury or exercise," Jauquet says. "But your body can only use so much. The average person needs a little less than one gram of protein for each kilogram that he or she weighs."

Jauquet says eating a small amount of lean protein with each meal is an easy way to meet your requirement. And be sure to eat regularly throughout the day if you're trying to drop pounds. Eating every three to four hours will help wake up your metabolism and keep it burning calories all day, she says.

"If this eating schedule is too difficult to fit into your busy life, replacing one of the meals or snacks with a protein shake may be a solution," Jauquet says.

Be sure to check the nutrition label: Some protein shakes pack plenty of saturated fat and calories into a little can. Try to stick with one that's no more than 200 calories for a snack, or 350 to 500 calories for a meal replacement, Jauquet suggests.

Try these power-packed protein shakes from bodybuilding. com. Just combine the ingredients in a blender until smooth.

Cinnamon Roll Protein Shake

Serves 1

2 scoops vanilla protein powder

1 tablespoon sugar-free instant vanilla pudding

1/4 teaspoon cinnamon

1/2 teaspoon imitation vanilla (or ¼ teaspoon extract)

1 packet artificial sweetener

A few dashes butter-flavor sprinkles or butter-flavor extract

1/2 cup water (or low-fat milk)

3 ice cubes

Nutritional information per serving: 253 cal., 5 g fat (1 g sat.), 0 mg chol., 34 g carb., 1195 mg sodium, 3 g fiber, 17 g pro.

Banana Almond Creme

Serves 1

1 banana

1/2 cup milk

10 almonds

1 scoop of protein powder

5 ice cubes

Nutritional information per serving: 235 cal., 9 g fat (1 g sat.), 6 mg chol., 35 g carb., 99 mg sodium, 4 g fiber, 8 g pro.

Pineapple Power

Serves 1

1 cup of pineapple juice

3 strawberries

1 banana

1 teaspoon of yogurt

1 scoop of protein powder

Nutritional information per serving: 364 cal., 3 g fat (0 g sat.), 0 mg chol., 76 g carb., 441 mg sodium, 6 g fiber, 11 g pro.

Ryckmanl@RockyMountainNews.com or 303-954-2736

Back to Top