Recent research on obesity shows that the prevalence of obesity is 19.7% and affected 14.7 million adults and children in the United States. A healthy diet is significant to boost your immunity and strengthen your muscles. Nevertheless, choosing a healthy diet that suits your body’s metabolism is quite challenging.
Many feel confused about choosing between meal replacement and protein shakes. If you are struggling to choose between meal replacement vs protein shakes, don’t worry! This blog will help you decide the most suitable option for your requirements.
What is A Meal Replacement Shake?
Meal replacements are food or shake with low calories that will help you healthily lose weight. Meal replacements are nutritious and benefit your appetite with vitamins and minerals. Here are the different types of meal replacements:
- Low-fat fruit juice
- Portable fruit and vegetable salad
- Granola bars
- Smoothies with low-calorie fruits
- Dairy-free meal replacement shakes
- Plant-based protein bar
How to Choose Meal Replacements?
While you are replacing your regular meal, you are also balancing the meal with low-calorie food that has high nutritional value. The protein intake should not reduce when you replace a meal. If you are not choosing the replacement carefully, you are compromising your health.
#Tip 1: It Should be Fortified with Vitamins and Minerals
Meal replacement shakes or solid food should be fortified with the vitamins and minerals that your body requires. While you are calculating the protein in your meal replacement, it should be at least 15g. If you consume less than 15g in your food, it will weaken your body strength and exponentially reduce body weight in a negative way.
#Tip 2: It Should Have Fiber
Fiber is significant to improve your digestive health. Even if you had a high-carb meal, the fiber in your diet will help you balance the sugar spike and reduce the cholesterol. A meal replacement should always contain fiber to increase your muscle mass. At least 3g of fiber is necessary for the meal replacement diet.
#Tip 3: Avoid Meal Replacements With Vegetable Oil
While you are consuming your meal replacement, you should also make sure that there are no vegetable oils in the food. Vegetable oil will increase inflammation in the body and has a high amount of fat. Your meal replacement diet will not help you if it has Omega 6 fatty acids.
#Tip 4: The Meal Replacement Shake Should Have Adequate Carbs
You need not eliminate carbs when you are replacing your regular meals. Carbs are a fuel source for your body. Hence, consuming 50g of carbs per day will help you enhance the functionality of your kidneys and brain.
#Tip 5: Consider using a whole fruit in the meal replacement
Instead of replacing your meal with fruit and vegetable drinks, you can choose a whole fruit in the meal replacement. Eating whole fruits and vegetables is a good meal replacement for your diet. Fruits and vegetables in your meal replacement should always match the perfect balance.
Meal Replacement vs Protein Shakes – Advantages of Meal Replacements
There are several advantages of meal replacements other than weight loss. A good meal replacement shake will help you lead an active life.
1. Healthy Weight Loss
Obesity will increase the chances of many health complications. While you are choosing to reduce your weight, you should also be careful that the diet will not hamper your body’s metabolism. A good meal replacement will pave a way for healthy weight loss.
2. High Nutritional Value
Replacing your regular meal with fruits and vegetables will help you gain high nutritional value. Nutritious food is necessary to keep you healthy and eliminate the risks of heart disease. One of the potential health benefits of consuming high-nutritional food is improving muscle oxygenation while you are exercising.
3. Fiber – Prevent Kidney Stones
A balance of fiber in your meal replacement will prevent kidney stones. Fiber will help in the fluid balance in your body. You may also intake fruits like bananas in the meal replacement to lower your blood pressure.
4. Keeps You Hydrated
When you keep yourself hydrated, you will regulate your body temperature and enhance your brain and other organs’ performance. In your regular meal replacement diet, you will have water-rich food that keeps you hydrated.
5. Enhances Your Mental and Physical Performance
Nutritious food will ultimately enhance your mental and physical performance. Both mental and physical stability will help you lead a healthy lifestyle.
- Best Green Powders for Diet and Fitness
- Best Meal Replacement Shakes for Weight Loss
- Does creatine help you lose weight?
Meal Replacement vs Protein Shakes – Disadvantages of Meal Replacements
1. Poor Balance of Nutrition
When you are choosing nutrition for your meal replacement, you should also check for quality. At times, meal replacement shakes tend to have a poor balance of vitamins and minerals that will weaken your muscles.
2. Fewer Antioxidants
When you consume less quantity of food from your regular meal, you will not get proper antioxidants.
Antioxidants will neutralize the free oxidants in our bodies. Replacing your regular meals will not provide antioxidants in a way that matters.
3. Same Cycle of Food
While there is a perfect balance in a meal replacement, you should also note that at times, the replacement can feel repetitive. One should not consume the same cycle of food every week, as that is tiring.
4. More Phytochemicals
You will get phytochemicals mostly from plants and vegetables. A fine balance of phytochemicals in your diet will help you regulate your hormones, reduce inflammation, and reduce the risk of cancer.
On the other hand, if you consume more phytochemicals in your diet, it can be toxic for your healthy meals which will lead to serious health problems.
What are Protein Shakes?
Protein shakes are a liquid content that aids your muscles after energy-consuming workouts. For meal replacements, you can consume both liquids and solids. But, protein shakes are a dietary supplement for weight loss that contains only liquid.
Protein shakes in the diet will also contain some fats and carbs. Athletes and bodybuilders use protein shakes for nourishment after workouts. There are different types of protein shakes such as milk, whey protein, egg, rice, and soy. A protein drink will improve your body’s metabolism.
How to Choose Your Protein Shakes?
If you want to build your body muscle, you should choose protein powder accordingly. People drink protein shakes to nourish their bodies and lead active lifestyles. You may consume protein shakes for both weight loss and weight gain. If you are a gym person, you should choose your protein shakes wisely.
There are some tips to consume protein shakes that will boost your metabolism in a healthy way.
Tip #1: Consume Whey Protein Shakes
When you are trying to improve your muscle strength, you should consume whey protein shakes.
Whey proteins are beneficial for lowering your cholesterol and developing anti-cancer properties in your body. This protein shake will also help you develop immunity against breathing difficulty diseases such as asthma.
Tip #2: Choose the Right Protein for Weight Loss
If you are trying to lose weight, you should choose the right protein for weight loss. Whey protein powders are low-calorie protein shakes that help in reducing your obesity. This protein powder is largely beneficial for women.
Tip #3: Consider Using Soy Protein Powders
Soy protein powders will boost your energy and build your muscles at the same time. These protein options are also beneficial for reducing your cholesterol levels. Athletes and those who are trying to reduce their weight can consume soy protein.
Tip #4: Consider Using Egg White Protein Shakes to Repair Muscle Injuries
If you are an athlete looking for a shake that will help you recover your muscle mass after your workouts, you should opt for an egg white protein shake. Egg white protein shakes repair your muscle injuries after heavy exercise. You will also intake more vitamins and nutrients with these protein shakes.
Tip #5: For Easy Digestion Use Pea Protein Shakes
Pea protein shakes are one of the best digestive shakes to drink after workouts. Athletes can benefit greatly from pea protein shakes. One of the important benefits of a pea protein shake is that it contains nine amino acids. This protein shake will help you in absorbing fiber and keep your appetite in control.
Meal Replacement vs Protein Shakes – Advantages of Protein Shakes
1. Helps in Weight Gain and Weight Loss
Protein shakes are the best for both weight gain and loss. You will gain enough protein in the shakes and easily recover your muscles. When you exercise vigorously, there is a chance of breaking your muscles.
If you have a habit of overeating, protein shakes will regulate it. You can burn your bad fats and regulate your body weight healthily. Protein shakes will reduce and gain weight without weakening your muscles and hampering your health.
2. Boosts Your Metabolism
Boosting your metabolism will help you lead an active lifestyle. Your daily routine will become more energetic and will enhance your metabolism. Protein shakes play a vital role in boosting your metabolism. If you are struggling to speed up your metabolism with a balanced diet, a protein shake will help you.
3. Helps in Muscle Repair and Growth
Protein shakes are the holy grail for athletes and bodybuilders. Consuming fewer calories and balancing it with protein shakes will help you repair your muscle and regulate your weight maintenance. You can strengthen your muscles and repair your muscle injuries with replacement shakes and protein.
4. Active Lifestyle
A proper intake of proteins when you consume fewer calories in the daily diet will actively improve your lifestyle. You will participate in daily life activities more enthusiastically. Protein shakes are a convenient source to develop your body’s metabolism and enhance the functionality of your organs.
5. Regulates Your Hormones
Hormonal changes will not become irregular when you consume a fine balance of protein shakes. Vitamins and minerals in the protein shakes will regulate your hormones and pave a way for mental stability.
Meal Replacement vs Protein Shakes – Disadvantages of Protein Shakes
1. Sudden Weight Gain
Protein shakes have health benefits. However, you should also watch out for the dangerous side effects of consuming protein shakes. If you drink protein shakes by skipping your meals and intaking too many protein shakes, it will defeat the purpose of getting healthy. One of the major side effects of drinking too many protein shakes is that you may gain weight suddenly.
2. Too Much Sugar and Calories
Protein shakes will also contain sugar and calories. High sugar and calories in the protein will result in serious health issues such as diabetes and weakness in muscles.
3. Digestive Issues
Protein shakes will also result in digestive issues, stomach cramps, and diarrhea. These shakes will also make you bloat since they have artificial sweeteners and sugar.
4. Abdominal Pain
Another major side effect of consuming protein powders regularly is abdominal pain. If you have a dairy allergy, digesting lactose will lead to severe health problems.
5. Spike in Blood Sugar
Artificial sweeteners in the protein shake will increase your blood sugar level. This increase will lead to several symptoms such as dizziness, tiredness, and stomach infections.
Meal Replacement vs Protein Shakes – Which is the Best?
Meal replacement and protein shakes serve two different purposes. People drink protein shakes when they exercise vigorously and try to gain muscle. On the other hand, meal replacements are taken for weight loss.
A fine balance of meal replacement will not hamper your health. At the same time, when you are consuming too many protein shakes, your physical health will go down. If you are a person trying to lose weight and fight obesity healthily, you should opt for meal replacement. Whereas, athletes and bodybuilders should choose protein shakes to build their muscle mass. However, a balance in protein shakes and meal replacements will improve your lifestyle without any side effects!
Frequently Asked Questions
- What are the disadvantages of protein shakes?
The artificial sweeteners in the protein shakes will cause digestive issues, and abdominal pain and increase your blood sugar level.
- What are the benefits of whey protein?
Whey protein is beneficial for weight loss and it also has anti-cancer properties that will improve your health.
- What are the advantages of meal replacements?
A proper intake of vitamins and minerals in the meal replacement will help you lose weight healthily without any side effects. You will also stay hydrated with high nutritional value.