Protein shake for weight loss? The expert explains how it works

Diets, muscle building, scales: Heike Niemeier knows all about these things. The Hamburg native is a nutrition expert, advises and accompanies people on their way to their dream figure and wrote the book “Eating well, everything is good: How we learn to listen to our gut again”. The expert explains why Niemeier is an advocate of protein shakes, how early our body starts to break down and how you can stop it in the star-Conversation.

Mrs Niemeier, are protein Aren’t shakes just for bodybuilders?

Muscle building only occurs when we have a calorie surplus. And this surplus must come from proteins. Because that is the building material of muscles. And since everyone should have an interest in muscles, protein shakes are not just for bodybuilders. Muscles protect and release important hormones. And as we get older, the body breaks down muscles. Proteins help to counteract this breakdown. Shakes offer a quick, uncomplicated supply of protein and are basically suitable for everyone.

At what age does muscle loss begin?

Already at the age of 20 to 30. And with physical training you can counteract the loss.

Protein shake for weight loss – is it possible?

Some manufacturers promise weight loss with the help of protein shakes. But doesn’t taking them actually make you gain weight?

Yes and no. If the weight gain is due to more muscle mass, you get applause in our consultations. When it comes to weight change, you have to differentiate: has more muscle mass or more fat been added to the body? But protein shakes are also generally suitable for weight loss. Proteins have the greatest satiety effect. The stomach is occupied for longer. In addition, hormones are released in the intestines that signal to the brain: I am full. And protein-rich foods and protein shakes are good for this. Many people reduce their calorie intake when they are on a diet and automatically consume less protein. This causes muscles to break down. Protein shakes help to maintain muscle mass.

How is the difference between Muscle mass and fat measurable?

In practice, we use a so-called BIA scale. BIA stands for bioelectrical impedance analysis. It makes visible what you cannot see from the outside. Namely, how much fat and how much muscle is present and distributed in the body. The device works with electrodes on the feet and hands. This means that the whole body is measured. BIA scales measure with varying degrees of accuracy. Precise devices cost several thousand euros. That is the difference to scales for home use.

How do they work?

The measuring principle is the same. You stand on the scale, a current runs through your body and the device spits out data. However, if only your feet are on the scale, then only the lower body is measured. The upper body is estimated. In the settings of such scales, you enter your gender, age and height beforehand. The device then uses an average value for the upper body that matches your data. These scales are fine for getting a rough overview. However, medical BIA scales are more precise.

Protein shakes are helpful in building and maintaining muscle mass. Can you do without them?

I’m basically on the food team. You don’t necessarily need protein shakes. Quark, cottage cheese, organic meat, eggs, soy, tofu, peanuts and pumpkin seeds are very good sources of protein. Shakes are practical if you don’t have much time to prepare something. However, it’s not a good idea to only eat protein shakes in the long term. The nutritional supply is not sufficient in commercial products.

So protein shakes shouldn’t replace meals?

Only if you don’t have time to prepare and eat meals. I would consider protein shakes as a nutritional supplement. Anyone who wants to use protein shakes for a longer period of time should do so under medical supervision and make sure that they also contain a sufficient amount of minerals and vitamins, so-called formula diets.

Do you get faster results in building muscle if you consume shakes in addition to a high-protein diet?

Possibly. You should consume at least 1.6 grams of protein per kilogram of body weight. So you multiply your weight by a factor of 1.6 and you have calculated the protein you need per day. To meet this requirement more easily, it often helps to also consume protein shakes.

What should you consider regarding the nutrients and ingredients of protein shakes?

There are two good sources of protein. One is whey protein, which is also And the other is the casein protein. Whey is quickly available. This is a good protein for shakes that you take during the day. Casein works more slowly. You take it in the evening rather than for muscle building at night. In addition, the protein content should be at least 50 percent, i.e. 50 grams of protein per 100 grams of shake, even better would be 70 grams. People who should make sure that the proteins come from various plant sources. For example, pea, rice and soy. Plant protein sources are not as high quality as whey proteins on their own. That is why they are mixed. The ratio of the various amino acids in proteins is also important in addition to the amount. A certain amino acid is particularly important for building muscle, called leucine. This value should be high in the protein shake. You should also make sure that there are few to no additives in the powder. And that it has been approved in the EU.

When is the best time to have a protein shake? Before exercise to have enough energy or afterward?

You should consume enough protein throughout the day. Not just after exercise, but regularly, as muscles are constantly being broken down and can only be rebuilt by consuming new proteins. If you get hungry again quickly after exercise, your first meal should contain protein so that you don’t immediately consume so many carbohydrates and fats. This interrupts fat burning if you want to lose weight. Meals after exercise should therefore be low in fat and carbohydrates, but high in protein.

Can you consume too much protein?

Yes. However, a natural protective mechanism is that we feel very sick. People who ignore this mechanism and are driven by muscle building may also have developed an eating disorder. About three grams of protein per kilo of body weight is considered too much. However, most people feel very sick at this amount. You should also drink plenty of water. At least two liters. In addition, the breakdown of proteins in the body creates excess acids that can only be balanced out by minerals. And these are found in vegetables, fruit and pulses. A steak should therefore always be accompanied by a salad.

What does a suitable exercise program look like if you want to build muscle and lose weight at the same time?

Without training, muscle building does not occur. This is the basic requirement. A suitable sports program includes endurance training such as jogging, where can achieve greater effects. For overweight people, for example, jogging is very strenuous, which is why strength training can be more effective. That’s why people often start with that and supplement it with endurance training. Even if you don’t want to become a bodybuilder, but just want to achieve a defined body, a progressive increase in muscle mass is important in order to achieve visible success and also maintain it.

When will successes become visible?

You can’t say that in general. It’s important to train regularly and progressively. The first visible changes depend not only on the training, but also on various other factors, such as age, stress level, sleep quality, alcohol consumption and medication. However, good mood and motivation are crucial. And once you’ve achieved the muscle mass or figure you want, you don’t necessarily have to keep training progressively, you can just keep training without lifting more weight. It’s important to keep enjoying training and not put yourself under too much pressure.

More information can be found here.