If you're trying to lose weight, besides working out and reducing calorie intake, you're probably seeking additional help from supplements. One of those products is meal replacement powders. These are packed in proteins, vitamins and minerals, but also fibre, to suppress your hunger and keep you feeling full for a longer time. A meal replacement protein powder can help you slim and stop eating in between meals especially when you eat out of habit or because of stress.
What's a Meal Replacement?
Meal replacements shouldn't be confused with protein shakes, juicing or smoothies. These are products intended to replace the nutritional value of a meal while offering a lower total calorie intake. Meal replacements include protein and other nutrients (vitamins and minerals) and are often used for weight loss or weight maintenance. The protein is present to satisfy hunger and manage appetite.
A meal replacement can replace one or two of the usual three daily meals. A protein shake, on the other hand, is mainly intended to deliver protein and is usually created to add protein to your diet, not to replace a meal. However, meal replacements are ready-to-eat foods and can come in various forms such as shakes, powders (mixed with milk) or meal bars. A meal replacement shake with 200-300 calories gives both macronutrients and micronutrients you'll typically consume in a 500 to 800-calorie meal.
Protein and Fibre Meal Replacements
Many meal replacements tend to include plant-based proteins such as soy. Some products can include dietary fibre and the combination of these two is essential to create a satisfying meal replacement. Let's not forget that hunger and appetite are not the same. While the first is the physiological need, the latter is the desire. People often report the desire to eat, even though they aren't hungry. Appetite can be triggered by the smell and sight of food.
So, how actually a meal replacement protein powder contributes to satiety? The proteins are likely to make you feel fuller after consuming this powder. Proteins are digested slower than carbohydrate, which means it is present in the gastrointestinal tract for a longer time. Plant-based and animal-sourced proteins do a similar effect on appetite.
The fibre will slow down the time it takes for the food to go through your stomach, which is helpful for slowing down the absorption of glucose into the bloodstream. The result is you feel fuller for a longer time. Your stomach will be filled and your receptors will tell your brain that it's time to stop eating. To move all the fibre from your digestive system you'll drink plenty of water which also suppresses hunger.
Difference Between Meal Replacements and Protein Shakes
Protein products and meal replacements vary in nutritional composition and are made for different goals. In other words, meal replacements are meant to help you control your weight, while protein drinks are used for athletic exercises and muscle gain. This is why you can't confuse meal replacements with protein shakes; drinking one for the purpose of the other can interfere with your weight management goals and gain muscle mass.
Meal replacement shakes - meant to substitute one or two meals in your day, are usually packed with vitamins and minerals and offer more fibre and carbs than protein shakes. These have more calories per serving than protein shakes but are lower in calories than actual meals. The protein levels in meal replacement shakes are lower than in protein shakes.
Protein shakes - these are meant to supplement your regular diet, not to replace a meal and are often recommended for consumption before or after a workout session. Usually, you need one scoop per serving which is up to 25 grams. These have less than 5 g of carbohydrates, which is why they aren't intended to be full meals. Usually, they don't contain vitamins and minerals.
Both meal replacement powder and protein shakes have their purpose, which is why you should be careful when choosing each.
What's Whey Protein?
One of the most common proteins used in both meal replacements and protein shakes is whey protein. It's a watery liquid portion that comes from raw cow’s milk. Basically, it's what’s leftover once the milk gets curdled and strained in the cheese-making process. To put it simply, this is the liquid you sometimes see floating on top of a newly opened carton of yoghurt. Whey protein contains all nine essential amino acids (important organic compounds that the body can’t produce itself). When whey separates from the rest of the milk, it undergoes various processes to become what we call whey protein powder.
Daily Recommended Dose
If you aren't active and your goal isn't to gain muscle mass, then 1-1.2 grams per day of this protein for every kilogram of your total body weight is just enough. If your goal is to create lean muscle mass, consume 2-3grams of whey protein for every kilogram of your weight. Avoid consuming more than 25 grams of protein in one meal, because your body won't absorb the excess content.
Whey is Not a Meal Substitute
Even though it's used in meal replacement powders, whey itself is not a meal substitute. The only time you can use it for that purpose is if it's in a meal substitute product. Otherwise, you're just going to feel hungry and won't achieve the wanted results (muscle gain).
