You can swap in a hemp protein powder shake for one or two meals daily to help you decrease your overall calorie intake and support weight loss. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Make your protein shake to taste, however be mindful of the total calories. If the calories of your protein shakes are more than the meals they replaced, you won’t lose weight. You can mix hemp protein powder with water, milk or almond or soy milk. To add some flavor and extra nutrition, you can add fruit or even dark greens. Hemp protein powder provides your body with essential support for your skin, hair, bones, and major organs, including your brain. [3] X Expert Source Dee DineNutrition & Vegan Food Specialist Expert Interview. 15 September 2020. Hemp protein powder is known to also be high in fiber which can help increase your satiety after meals. [4] X Research source
Making a shake. Combine hemp protein powder with fruit and veggies for a nutritious shake. Be sure to keep the calories under 150 calories. This will help give your body a boost of protein and energy for your day without adding excess calories. Creating high-protein snack foods. You can try making “protein bites”, protein muffins, protein bars, protein puddings or even protein cookies. You can find recipes online or in cookbooks that use protein powder to make healthy, high protein snacks. Hemp protein powder can be substituted for other types of protein powder in recipes.
A balanced diet is important in weight loss because you’ll need to eat a wide variety of foods from within each food group to ensure you’re meeting your daily nutrient needs. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you’re using hemp protein powder to make meal replacement shakes, add fruit or vegetables (like spinach, kale or avocado) to help meet your five to nine recommended servings of fruits and vegetables each day. In addition, make sure that you’re getting enough protein in your diet. If you are using hemp protein powder as a meal replacement, that counts as one to two servings of protein for that meal. Also, include a serving or 3 to 4 oz of lean protein at other meals as well. [7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Also include a source of 100% whole grains in your diet. These high fiber foods should be measured to a 1/2 cup or 1 oz serving. [8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
If you cut out about 500 calories a day from your typical diet, you can expect to lose about one to two pounds of weight each week. [9] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Generally, if you’re substituting a meal or two with a hemp protein powder shake (and they are reasonable in calories) you’ll be cutting out calories from your diet which should help you lose weight. [10] X Research source Always count calories to keep an eye on how much you’re eating throughout the day. This will also help keep you accountable.
Before a workout, you can use a pre-workout snack to give your body an extra boost of energy to fuel yourself through your workout. The best type of snack is a carbohydrate rich food. Although hemp protein powder is a great source of natural protein, many hemp protein powders are also fairly high in carbohydrates. Mix your hemp protein powder with milk - another source of carbohydrates - to give your body a good energy boost for your workout.
The best combination for your post-workout snacks is a combination of both protein and carbohydrates. In addition, eat this snack within two hours of finishing your workout for the best recovery and regeneration. Use your hemp protein powder mixed with milk (a source of carbohydrates) for a quick and easy high protein snack. You can also make a hemp protein powder smoothie and add yogurt, fruit and ice cubes for a thick and creamy high protein and high carbohydrate snack as well.
If drinking a large protein shake right before bed is uncomfortable, drink it about an hour before hitting the sack. This can help you digest your protein a little more thoroughly before falling asleep.
Although you do not need very large quantities of protein daily, you do need to ensure you’re eating enough to support whatever activity you do. If you’re a “power athlete” (participating in sports that require speeds or strength) you may need up to 1. 7 g of protein per kg of body weight. [13] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source If you’re an endurance athlete (a long distance runner for example), you may need up to 1. 4 g of protein per kg of body weight. [14] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Use your hemp protein powder as snacks or in addition to meals to help ensure you’re consuming enough protein every day.
Most people need about 0. 8 to 1 g of protein per kg of body weight. [16] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Calculate how many grams of protein you need each day with this formula. If you’re a vegan or vegetarian or just a picky eater, using hemp protein powder can be a nutritious method to help meet your protein needs. If you’re having trouble meeting your protein needs, use hemp protein powder in shakes, smoothies or snacks to help you get in more protein throughout the day. Add these types of hemp protein-based supplements to your current diet, not in place of meals. This will boost your protein intake throughout the day.
Again, using hemp protein shakes, smoothies or other snacks is an excellent way to hide or add in extra nutrition to your day. These ideas will be great for picky eaters, those who don’t like many fruits or vegetables or those who just have difficulty staying on track with a nutritious diet. Ideas to add in more nutrition include: making a protein shake blended with fruit, dark greens, nuts, seeds or even avocado. You can also make smoothies and use ice for a thicker and creamier consistency. There are also recipes using hemp protein powder to make brownies that have avocado or even black beans incorporated.
If you need to gain weight, you might be tempted to overindulge in unhealthy, high calorie, high fat foods (like candies, fried foods or fast foods). However, this not a nutritious or healthy way to gain weight. Choose nutritious, calorie dense foods in addition to eating more meals or more snacks throughout the day to help add on extra pounds. It’s typically recommended to add 250 to 500 calories daily to help you gain weight. Adding more food and higher calorie food can help you achieve this increase in calories each day. In addition to your typical three meals a day, use hemp protein powder to make high calorie shakes or smoothies to drink. This is an easy way to increase calories. Plus, smoothies may not fill you up as much as more solid foods or meals. Mix hemp protein powder with low-fat or whole milk and add in a variety of items like: fruits, avocado, nuts, seeds, nut butters or full fat yogurts. You can even add in a little coconut oil for an extra hit of calories.
