Many women shy away from protein shakes because the image associated with people who drink protein shakes is often “big and bulky”. Many women do not want to gain visible muscle, or consume extra calories, or feel they need extra protein in their diets through a protein shake.
However, it’s also true that women need extra protein for overall health and fitness. There are multiple benefits for women who can get some extra protein into their diets through protein shakes.
In this article, we talk about the benefits of protein shakes for women, introduce protein powders for meal replacements, and provide an excellent recipe for a protein shake with our own Protein & Herbs for Women that can help reduce your body fat percentage and increase energy.
Suggested Read: What is a good protein shake on a ketogenic diet?
What are protein shakes?
The world of protein shakes is vast and endless. Protein shakes come in almost every size, flavour, and formulation for every dietary need. You make them by mixing protein powders with water or other liquids. They often contain small amounts of carbohydrates and fats as well, for a more balanced nutrient profile.
A protein shake is often sold as a meal replacement that can help you manage weight and conserve your calories.
What are the benefits of protein shakes for women?
Protein is more satiating than carbohydrates and fats. Taking in more protein and less carbohydrates and fats as part of your daily calorie intake can help you feel fuller and even take fewer total calories. A protein shake affects your hunger hormones, and as such is very effective to manage your appetite, along with steady and regular workouts.
In fact, a 2018 research study found that both women and men who were overweight lost more weight and fat mass when they supplemented their diets with whey protein shakes, as compared to people who did not.
Suggested Read: The Best Protein Shake for Weight Loss & Energy
Healthy Metabolism & Lean Muscle
If you combine protein shakes with a healthy diet, strength training and calorie restrictions, you can easily build lean muscle and improve your metabolism.
Many people try to lose weight following just a calorie-restricted diet. While it does cause fat loss, calorie restriction can also cause muscle loss. This loss of your lean muscle also slows down your metabolism. So – once you’re off the restricted diet, it’s all too easy to regain your weight!
Consuming protein with a protein shake helps prevent this muscle loss. Your body uses more energy to digest protein than it does to digest fat or carbohydrates. This means you burn more calories in the process and it provides a metabolic boost. This is called the thermic effect.
Manage Weight and Maybe Lose Belly Fat
A lot of recent studies have conclusive proof that high protein diets are an effective way to manage weight and lose belly fat.
If you consume your protein shakes along with a low-calorie diet, protein shakes can help reduce your body fat percentage, especially around the waist.
Protein shakes help both weight loss and weight management. Weight loss means the amount of weight you can shed. Weight management means preventing short-term weight regains after you’ve had weight loss. Protein shakes help minimise the amount of weight you regain after weight loss.
Higher Energy Levels
Women are more likely to multitask than men and often have to do various things at the same time. They are also less likely to invest time in taking care of their needs and energy levels. By the middle of the day, many women find themselves exhausted and needing a pick-me-up.
Protein shakes can serve as your pick me up and can help boost your energy throughout the day. At the end of the day, protein powder for women often contains calories, which are a form of energy for the body to burn.
If you take your protein shake in the morning or afternoon as a meal replacement, then you might feel a difference in energy. Many protein powders for meal replacement also contain B-vitamins to provide a bigger boost in energy. OZiva Protein & Herbs for Women contains B-vitamins and a few other Ayurvedic herbs like Ginseng for higher energy levels in women!
How do I take protein powder for Meal Replacements?
If you’re curious about the best time to take your protein shake, remember there’s not one best solution. You can customise how it works for you! But with that being said, here are some guidelines on using protein powder for meal replacements:
- Decide the meal that works best for you based on your eating times. If you often skip breakfast due to morning rush, then grabbing a quick protein shake (made at night) can work for you
- If you snack or indulge at lunch time, replace your meal with a protein shake, which can fill you up throughout the afternoon and evening.
- A protein shake might not fill you up completely, and that’s okay. In that case, also eat a handful of unsalted nuts and some fruits.
- Don’t be afraid to be flexible. There might be times you can take your protein shake for breakfast, and times you can take it for lunch. Choose a new time each day that works for you.
The Best Protein Shake Recipe That Reduces Body Fat & Increases Energy
This protein shake to lose weight is made with many healthy ingredients with numerous other benefits as well.
½ cup oats
1 tablespoon peanut butter (add high-protein peanut butter if you can find it)
½ teaspoon cinnamon
1 cup milk (you can use almond milk or oats milk if you are vegan)
2 scoops of protein powder (try out OZiva Protein & Herbs for Women)
Preparation time: 5 minutes
How to make:
- Chop your bananas into fine pieces to make them easier to blend
- Blend your ingredients together into a fine texture
- Add 2 scoops of protein powder into the blender at the end and mix again for better protein absorption
Consume this protein shake pre-workout or in the morning or afternoon. You can consume this shake around 2-3 times a week!
OZiva Protein & Herbs for Women is a soy-free protein powder for meal replacement that can help manage weight, reduce body fat percentage, balance your hormones and provide energy. This protein powder for women is Certified Clean, meaning it is completely free of contaminants and safe to consume for 3-6 months for the best results.
Frequently Asked Questions on Protein Shakes
- Is it okay to drink 1 protein shake every day?
Yes, it is completely safe to drink a protein shake every day – there are no hard and fast rules. Choosing a protein powder that is soy-free and contains no added sugar or artificial ingredients like OZiva Protein & Herbs for women makes it even safer to take them long-term regularly!
2. Are protein shakes good for weight loss?
Yes, your protein shake can help you lose weight along with a calorie-restricted diet and workouts. They are a convenient way to get the key nutrients your body needs, leave you feeling fuller and help replace a meal easily, and help you meet your daily protein requirements.
3. When should I drink protein?
Fitness enthusiasts and nutritionists often recommend drinking your protein shake 15-60 minutes after exercise. This time period is called “the anabolic window” and it is the perfect time for nutrients from your protein shake to properly digest into the body. However, you can also use it to substitute a meal like lunch or breakfast.