If protein shakes don’t fill you up, try drink wholesome.
Why don’t protein shakes fill me up?
One of the reasons why protein shakes do not fill you up is that liquid foods are, generally speaking, less satiating than solid foods. One study found that older adults who ingested liquid meal replacements experienced a smaller postprandial decline in hunger than older adults who consumed solid meal replacements. Another study published a few months later came to the same conclusion: liquid foods have a weaker effect on satiety (fullness) than solid foods with equal caloric content. For reasons that are not yet fully understood, liquids fail to trigger the same physiological satiety mechanisms as solids. One possible explanation is that the body does not perceive them as food. This suggests that protein shakes may not be the best way to curb your appetite.
Although liquids may not fill you up as much as solids, protein shakes still have one thing going for them that many foods do not: they contain lots of protein. Protein is the most satiating nutrient, meaning it keeps you feeling full for longer than nutrients like fats and carbohydrates. Acutely, carbohydrates and fats are very satiating, meaning they fill you up right away, but a few hours later, you will be hungry again. Protein, on the other hand, has a greater prolonged satiating effect. A protein shake, when added to your diet, can therefore increase fullness and decrease hunger over the course of the day. This is why it is often recommended to drink a protein shake in the morning with breakfast.
Different types of dietary protein may be more satiating than others. There is some research that suggests animal protein fills you up more than plant protein. That said, other studies have found there to be no difference at all. If your plant-based protein supplement is not filling you up, you may want to consider trying an animal protein-based supplement instead. Do not expect to feel a big difference, however.
How to make your protein shake more filling.
Here are 5 easy ways to make your protein shake more filling.
1. Add ice. Ice will increase the volume of your protein shake. This is a quick fix, but can help hold you over until your next meal.
2. Add fruits and veggies. Fruits and veggies are high in fiber, which is known to increase satiation. This is just another way to increase the volume of your shake.
3. Add nut butter. Nut butter is full of healthy fats and protein, which will help you feel full for longer.
4. Add Greek yogurt. Yogurt, like nut butter, is full of healthy fats and protein.
5. Turn it into a smoothie bowl. Smoothie bowls are more nutrient-dense smoothies, thick enough to eat with a spoon and often topped with fruits, nuts, seeds, and granola.
First of all, there are two types of protein supplements: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make a protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people, prioritizing convenience, prefer to buy ready-to-drink protein shakes, but if they knew what they were drinking, they would probably vomit. Ready-to-drink protein shakes are full of emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these improve characteristics like taste, texture, and shelf stability, but can cause uncomfortable side effects and long-term gut damage. This is why I recommend that you make your own filling protein shakes with protein powder.