Comparing 2 Types Of Shakes

Comparing 2 Types Of Shakes Protein shakes are most often used by strength athletes trying to build muscle, although they can also support recovery from other forms of exercise. Meal replacement shakes, on the other hand, are typically used by dieters. How similar or different are these supplements? A study published in the International Journal of Sport Nutrition and Exercise Metabolism put both powders to the test.

Eighteen male athletes participated in a pair of dietary interventions separated by 2 weeks. During the high protein phase, subjects got shakes amounting to 29.6 grams of protein, 12.3 grams of carbohydrates and 8.7 grams of fat in addition to regular food. Meal replacement shakes provided 9.9 grams of protein, 29.4 grams of carbohydrates and 9.5 grams of fat. Subjects consumed more daily calories with meal replacement shakes, but caloric intake didn't rise with protein shakes, even though protein intake increased.

True Strength Moment: Using protein shakes, subjects tended to reduce intake of other foods, but this compensation didn't have the same effect with meal replacement shakes. Changes in body weight weren't reported in the study abstract, but it might be that larger amounts of supplemental carbohydrates and fat made it more difficult to keep track of total calories.
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