Researchers looked at 34 randomized controlled trials in which adults consumed protein supplements with meals or between meals. They found that either protein timing increased lean mass, which helps protect your bones and maintain your metabolism. Those who had their shake with food experienced a decrease in fat mass, while the groups that consumed protein between meals gained weight.

The study authors believe that when you have a protein supplement with a meal, you may be more likely to adjust your meal to compensate for the calories in your shake. Whereas, if you have a protein supplement after the gym or as a snack, you may still eat full meals and wind up consuming more total calories for the day. If you’re trying to lose weight, that, of course, will only hurt your efforts.

While protein supplements were not compared in these studies, you have a plethora of rich sources to choose from: whey, casein, egg, nut, etc. With so many options available, it’s important to shop smartly. That means considering plant-based proteins, too. No single type of protein has been found to be superior when it comes to weight loss, however, pea protein has become increasingly popular because, according to some, it’s gentler than others on the digestive system.

Related: You May Want to Reconsider This Popular Supplement

Look for an organic brand without any added sweeteners, or something benign, like stevia. Straight pea protein is preferable. Avoid fortified protein powders claiming to contain probiotics, additional fiber, vegetable powders, and vitamins and minerals. They’re usually not worth it. You’re better off adding your own fresh vegetables or fruits to get a dose of natural fiber. Also, consider opening a probiotic capsule into your protein smoothie, taking it with your meal, or having it between meals.

When making your protein supplement, keep in mind that you are eating this with a meal. So unless you are replacing your entire meal with this shake, be mindful of your calories, staying around 150 total for the shake alone. It’s easier to do this when you use no or little fruit, mix with water or unsweetened nut milk. For a smoothie, blend with small amounts of healthy fats such as seeds, avocado, and nut butters. Or try the delicious recipe from our resident chef, Amie Valpone.

Raspberry Almond Smoothie

This smoothie is loaded with protein, fiber and healthy fats, which makes it an ideal breakfast or snack anytime of the year. We used fresh raspberries, but you can certainly defrost frozen raspberries and use them as well. This smoothie gets its flavor from the creamy banana and almond butter, plus a touch of natural sweetness from the berries. Serve this smoothie with hemp seeds or slivered almonds as a garnish for an extra crunchy topping!

The post The Best Protein Powder for Weight Loss appeared first on Sonima.

Related: How to Make Fresh Almond Milk

Photo by Lacy Kiernan

The post Chai Spice and Pumpkin Smoothie appeared first on Sonima.

Related: A Week’s Worth of Mason Jar Smoothies

The post A Green Blueberry Protein Smoothie appeared first on Sonima.

The post How to Make an Açai Bowl at Home appeared first on Sonima.

Share

Tweet

Pin

The post A 3-Day Clean Eating Meal Plan appeared first on Sonima.

In this video Sonima chef Joy Houston demonstrates how to prepare a week’s worth of healthy smoothies in less than five minutes. Just choose a few wholesome ingredients such as chia seeds, blueberries, kale, and apples, and divide them among large mason jars so they’re ready to blend on busy mornings. Watch and learn some additional tips for storing the ingredients and preparing your own varieties.

Related: A 3-Day Clean Eating Meal Plan

The post A Week’s Worth of Mason Jar Smoothies appeared first on Sonima.

These days more people are looking to milk alternatives for easier digestion or healthy living. In this video, Sonima chef Joy Houston shows how to make your own almond milk at home in just a few easy steps. All you need is a blender and a nut-milk bag. You’ll see it’s quite the hands-on process, so heed Joy’s warnings on the nut-milk bag! If you don’t have the supplies or time needed for this recipe, try our quick and easy shortcut method here.

Ingredients

2 cups raw organic almonds
2 organic Brazil nuts
1 teaspoon vanilla extract
2 Medjool dates, pitted
1 pinch salt
1 pinch cinnamon
2 to 4 cups water (depending on desired consistency)

Instructions

Mix all ingredients into a blender.

Pour the milky substance into a nut milk bag or cheese cloth and extract out your almond milk leaving the bits and pieces of nuts left over behind. Depending on your desired consistency and amount of water used, you’ll make approximately 6 servings of almond milk.

The post How to Make Fresh Almond Milk appeared first on Sonima.

In this quick video Joe Cross shows Sonima founder Sonia Jones how to make a green smoothie. Cross’ “get your greens smoothie” is packed with vegetables such as kale, celery, and cucumber and it gets its sweetness from fresh fig and frozen banana. Check out the full recipe and nutrition information here.

The post How to Get Your Greens in a Smoothie appeared first on Sonima.

This dessert-like smoothie only takes one minute to make. Watch the video above to get some extra facts from Joe Cross, juicing expert and founder of the Reboot with Joe program. To get the full ingredients list and nutrition information, view the recipe here.

The post How to Make a Chocolate Almond Butter Smoothie appeared first on Sonima.