Is Protein Shake Consider A Keto Diet Meal (1)

Posted by Wen Dan Jiang on

Is Protein Shake Considered A Keto Diet Meal?

A protein shake can be considered in a keto diet if it contains ingredients that are low in carbohydrates. Most soy and whey protein powders used in protein shakes contain some amount of carbohydrates. Strict keto diet put a close eye on daily proteins, carbohydrates, and fats intakes. Fat should be the main source of energy with no carbs and about 25 percent of proteins in total daily dietary intake. So, proteins are allowed in the limited quantities in keto dieting. Protein shakes are very helpful to fulfill protein requirements in accurate quantities. If you want to bulk up on a keto diet, you can increase the amount of protein intake. Protein shakes can help in good lean muscle building by providing high energy that fats are unable to provide. Increased protein intake in optimum quantities that are augmented by the protein shakes can help in more fat loss by forcing the body to use the stored fats.

Perfect keto protein shake includes low carb protein powder with 1 or 2 grams of carbohydrates per serving. Best protein powder for keto protein shakes include whey protein isolate, casein protein, egg protein, milk protein, rice protein, collagen protein, and pea protein isolate. [1]Other items that can be added to keto protein shake include:

  • Low-calorie drinks such as powdered drink mixes and almond milk
  • Small amounts of cocoa powder.
  • Sugar-free syrups
  • Natural sweeteners such as stevia or monk fruit extract.
  • Stews, soups, or oatmeal.
  • Sugar-free pudding mixes
  • Natural flavor extracts such as cinnamon
  • MCT oil sources, such as coconut oil, can be added to the protein shakes. One scoop of coconut oil contains 14 grams of fats, and these fats essential for ketosis.

Health Benefits of Protein Shakes:

Weight loss and Maintenance:

Drinking protein-rich shakes may reduce hunger and help to feel fuller for a long time. It may result in less caloric intake and helps to maintain a healthy weight and weight reduction in an obese or overweight person. Reduced body weight can help in several health conditions, such as blood pressure and high cholesterol levels.

There are two types of fat in the body first is subcutaneous fat, which is under the skin and second is visceral fat, which accumulates around the organs in the abdominal cavity. Whey protein shakes helps in the rapid loss of visceral fat, which is quite common in adults in western countries. In the long-term perspective, this ultimately leads to less risk of type 2 diabetes and heart diseases.[2]

Increase Muscle mass:

Protein is an important constituent of muscle and helps to promote muscle growth. Athletes and bodybuilders prefer to take protein shakes after a workout, for quick muscle growth. According to recent research, it was found that people who take protein powders after exercise can significantly improve muscle strength and size. Protein powders are equally effective in males and females.

Recovery After Workout:

Protein intake after strength or weight training can help to repair damaged muscles. Athletes may use protein shakes to speed up recovery from muscle fatigue and soreness caused by exercise. Many studies have suggested that taking protein shakes after a workout can help in recovery by improving muscle performance, reducing muscle impairment, and increasing muscle protein synthesis.[3]

More Energy

A person taking a high carbs diet needs a constant supply of energy because the body stores so much glycogen. Apart from that, a person having a protein diet, such as protein shakes is energetic throughout the day as the body.

Prevention from metabolic syndromes

Metabolic syndromes include thyrotoxicosis, diabetes mellitus, and heart diseases and their symptoms like obesity, hypertension, increased T3 and T4 levels, hyperglycemia, increased LDL and triglyceride, and decreased HDL. Protein powders, especially whey protein helps in the treatment of metabolic syndromes by treating all the above conditions.[4]

Lowers Blood pressure:

High blood pressure is due to narrowed blood vessels in the body. A hypertensive person is at high risk of myocardial infarction, stroke, and renal failure, and the risk further increases when there is increased carbohydrate intake. In such cases, if the ketogenic diet plan is followed along with protein shakes, blood HDL is increased while LDL and triglycerides are decreased, which reduces the risk of clot and plaques in the vessels and prevents complications of hypertension.

Bloodstream cleared of TAGs

Triglycerides are fat molecules that are present in the vessels which can accumulate in major vessels of the body like coronary vessels and form plaques that compromise the blood supply to critical organs (heart), which results in a heart attack. Protein powder helps in reducing triglycerides from the blood.[5]


References


[1] Harvey, C., Schofield, G. M., & Williden, M. (2018). The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review. PeerJ6, e4488. https://doi.org/10.7717/peerj.4488 

[2] Lam, F. C., Bukhsh, A., Rehman, H., Waqas, M. K., Shahid, N., Khaliel, A. M., Elhanish, A., Karoud, M., Telb, A., & Khan, T. M. (2019). Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis. Frontiers in pharmacology10, 317. https://doi.org/10.3389/fphar.2019.00317 

[3] Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition5, 83. https://doi.org/10.3389/fnut.2018.00083 

[4] Sousa, G. T., Lira, F. S., Rosa, J. C., de Oliveira, E. P., Oyama, L. M., Santos, R. V., & Pimentel, G. D. (2012). Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids in health and disease11, 67. https://doi.org/10.1186/1476-511X-11-67 

[5] Pal, S., & Ellis, V. (2009). The Chronic Effects of Whey Proteins on Blood Pressure, Vascular Function, and Inflammatory Markers in Overweight Individuals. Obesity18(7), 1354-1359. https://doi.org/10.1038/oby.2009.397 

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