With the uptick in working from home, the increase in restrictions across the nation and a desire to stay healthy throughout it all, meal replacement shake consumption is on the rise.
However, so are the questions about how to use them, when to use them and what to use them for. To help you make the right decision for you and your goals we’re dedicating this article to asking the most common questions.
How Much Protein is in A Meal Replacement Shake?
Here at TPW we like to think of meal replacement shakes as supercharged protein shakes. This is because they not only pack 20g – 25g of protein per serving, but also contain all the vitamins and minerals you’d get from a complete meal.
This is beneficial for your goals as protein is important for both muscle retention and muscle growth as well as satiety after eating and meal replacement shakes offer a convenient, effective way of ensuring you get the protein you need no matter where you are.
Should I Use Them Before or After My Training?
Whether you use a shake before your workout really depends on what else you’ve eaten that day. This is because it takes your body several hours to digest and absorb the protein you eat, with the size and makeup of your meal influencing the speed that this happens. (1)
We recommend you get about 20g of protein within the 2 hours before you start your workout if you have not had another meal with 20g+ of protein in it.
As for whether to have a shake after your workout, the answer is a little more straight forward with the industry opinion being that getting protein post-workout may help you build or maintain more muscle over time. (2, 3, 4)
Here at TPW we recommend that you get 20g of protein or more within 2 hours of finishing your workout. However, if you cannot do this then hit your total protein goal across the day and you’ll be good to go. (5)
How Does Replacing One Meal with A Shake Impact my Health?
We know it can seem counter productive at first pass to think that you can replace a normal meal with a shake. However, when you look more closely at what’s in our shake things become a lot clearer.
Here at TPW your health is important to us, which is why we pick our ingredients very carefully. To this end, all our meal replacement shakes contain a carefully crafted mix of vitamins and minerals to support your nervous, immune and digestive systems without needing to eat a full meal.
In addition, our shakes include naturally occurring fibre to assist with normal functioning of your body and MCT fatty acids to provide you with a slow release of energy.
Can Meal Replacement Shakes Help Me Lose Weight?
In a word, yes.
Meal replacement shakes are specifically designed to help you lose weight in a controlled, sustainable manner whilst hitting your protein intake and getting all the micronutrients you’d normally be getting from a complete meal.
They help you lose weight by reducing your total calorie intake and making it easier for you to create and then maintain a calorie deficit over time. On top of this our meal replacement shakes come in vegetarian and vegan friendly options too.
What About Meal Replacement Shakes for Weight Gain?
Its true meal replacement shakes are traditionally used in place of a normal meal to assist in fat loss and weight control. However, they can also be used when your goal is to gain weight, build muscle and get strong.
As we’ve already seen, meal replacement shakes are not only a great source of complete proteins, but they’re also packed with all the essential vitamins and minerals you need for overall health and well-being.
We also know that protein intake in conjunction with regular strength training is key to building muscle mass and what a meal replacement shakes allow you to do is get a convenient, high dose of protein that also fulfils also your micronutrient needs to.
Summing Up
Meal replacement shakes are a versatile way of sticking to your diet and hitting your goals no matter the circumstances.
Shop the range here.
References
http://www.ncbi.nlm.nih.gov/pubmed/8322958
https://www.ncbi.nlm.nih.gov/pubmed/23360586
https://www.ncbi.nlm.nih.gov/pubmed/10198297
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