11 September 2012 Use of Protein Shakes in Weight Control

Many of us in medical weight control recommend that folks struggling with weight loss aim to consume about 20 grams or more of lean, heart healthy protein sources at each meal. A generous serving of protein is important for satiety after a meal. A lot of brands of protein shakes can easily meet this recommendation for about $2 - $3 per serving. Although pricey, it is still a better choice than skipping a meal or eating most fast food breakfasts (although there are some decent choices out there – see my post on fast food breakfast choices from April).

Most protein shakes will be calories-controlled enough to easily fit into any calories plan so there is not one specific brand I would choose over another. But be sure to view the Nutrition Facts panel of the shake before purchasing if you are trying to limit added sugars (regular shakes), avoid certain artificial sweeteners (acesulfame potassium and/or sucralose are commonly used in lower carb shakes), or have an allergy to milk proteins (used in most brands), wheat, or soy. Lactose sugar, the component of cow's milk that causes gut discomfort for those who do not produce enough lactase enzyme, is not typically included in protein shakes but read the ingredient list to be sure. Ingredients are listed in order by ingredient weight.

Snacks

If you use a protein shake as a snack, then be sure to limit calories if you are already eating three well-balanced meals. Calories-controlled protein shakes can be particularly useful for those of you who get very hungry in between meals as well as for those of you who tend to skimp on the protein content of your meals (especially light breakfast eaters). Here are a few products that are close to 100 calories, provide at least 15 grams of protein, and appear to give a good value for the price. Neither MyNetDiary nor I receive any financial support from the manufacturers of these products.

• Muscle Milk Light Vanilla Crème, 8.25 fl oz container

100 calories, 3 grams total carbs, 15 grams of protein

• EAS AdvantEdge Carb Control French Vanilla, 11 fl oz container

100 calories, 3 grams total carbs, 17 grams of protein

• Pure Protein Shake Vanilla Creme, 12 fl oz bottle

110 calories, 4 grams total carbs, and 23 grams of protein

And remember, if you have the time and inclination to buy and prepare your own meals and snacks, then do that as a first line of defense for a healthy, calories-controlled eating plan. But if you need a little help in getting a fast and easy, portable protein source, then consider prepackaged protein shakes as an option – a tool when needed.

Katherine Isacks, MPS, RD, CDE