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Protein in Meal Replacement Shakes
By 310 Nutrition
On this page, you can learn more about protein, the different types, and the difference between a meal replacement shake and a protein shake. We'll also talk about how 310 Nutrition’s meal replacement shakes offer the ideal protein solution for your weight loss journey. Plus we’ve included nine protein-packed and delicious shake recipes you can try today using 310’s meal replacement shakes.
To learn more about other meal replacement shake topics, you can navigate to our Comprehensive Guide to Meal Replacement Shakes.
Return to our comprehensive Guide
What is protein?
Before we can start talking about what makes an ideal high protein meal replacement shake, it’s important to first define exactly what protein is and what sources of protein are the best for you.
Protein is made up of basic building blocks called amino acids. There are 20 different types of amino acids that combine in long chains to make a protein. Protein plays many important roles in your body, including the structure, function, and regulation of your body’s tissues (like muscle tissue) and organs.
Our body needs protein to survive, but we cannot store amino acids in the body. Some amino acids, known as essential amino acids, must come from your food because the body cannot produce them naturally.
The average adult needs to eat over seven grams of protein for every 20 pounds of body weight. This means that if you are a 150-pound person, you would need to eat around 52 grams of protein each day.
Research shows that consuming protein can complement the weight loss process by controlling your appetite and supporting a healthy metabolism. 310 Nutrition’s meal replacement shakes contain 15 grams of protein, which can not only help you feel more full but can help reduce late-night snacking and overeating, which are common pitfalls for anyone trying to lose weight.
Different types of protein
It’s important to consider the source of your protein as part of your weight loss solution to ensure your body is getting a complete protein intake. A “complete” protein source contains all the needed amino acids for making new protein in the body, a process otherwise known as protein synthesis.
Some protein sources are complete proteins, while others are not. Most plant-based protein sources (such as pea, wheat, or oat) are not complete proteins. This means they don’t contain the right amount of amino acids to support protein synthesis.
However, this is easily addressed by combining your plant-based protein sources to create a complete and healthy protein solution. For this reason, a healthy meal replacement shake for optimal weight loss and satiation is one that uses a blend of plant-based protein rather than relying on one type of protein.
This is why 310 Nutrition’s meal replacement shakes contain a Tri-Plex™ protein blend of pumpkin, pea, and brown rice protein. Blending plant proteins, as opposed to relying on one kind of protein, offers optimal health benefits. Where one protein source lacks, another is combined to create a more complete protein solution.
Read on for more information about why 310 offers an ideal blend of plant-based protein and what the differences are between the different protein sources, including some of the most common ones found in meal replacement shakes:
Animal-based protein sources
Although getting a complete protein is important as part of your diet, just because a protein source is a complete protein does not mean that it is 100% healthy. For example, most animal-based protein sources, such as meat, eggs, dairy, and fish, tend to be complete proteins.
Yet, a lot of animal-based protein sources contain high amounts of sodium and saturated fats. Someone with a diet consisting mostly of meat or other animal-based proteins would be putting themselves at risk for certain health concerns like diabetes, heart disease, and obesity.
For someone looking to lose weight, it’s important to focus on healthier plant-based proteins, like 310 Nutrition’s Tri-Plex™ protein blend of pumpkin, pea, and brown rice protein, instead of only consuming your protein through meat sources.
Soy protein is a plant-based protein that comes from the soybean. Soy protein is a complete protein, which is not as common for plant-based versus meat-based proteins. This means it contains a high concentration of amino acids which play a helpful role in the body from supporting muscle to energy and performance.
Yet, soy has become a controversial protein source due to its potential risks of estrogenic hormone disruptions in the body, as well as other potential health risks. Given soy is a controversial ingredient with potential adverse health effects, 310 Nutrition’s meal replacement shakes do not contain soy protein.
Whey and casein protein
Whey and casein protein are two of the most popular protein powders used in both protein shakes and meal replacement shakes. Their popularity stems from the fact that they are both easily absorbed by the body and are both complete proteins, containing all the essential amino acids your body needs. Both whey and casein protein are found in dairy products, such as milk, and are both byproducts of cheese production.
Whey and casein are very similar proteins, but they differ when it comes to amino acid availability and absorption times in the body. Whey protein has immediate amino acid availability and quicker digestion making it the “fast protein” whereas casein protein gradually releases amino acids earning it the name “slow protein”. Given its quick absorption, whey protein is often the preferred choice for protein shakes.
The downside to whey and casein protein is that some research has found that these proteins could cause gastrointestinal discomfort, especially for those who have an allergy or sensitivity to dairy products. Given their dairy sensitivity, they are not ideal for all people looking to lose weight. This is a big reason why at 310 Nutrition we opted for healthier plant-based proteins in our meal replacement shakes.
Tri-Plex™ Protein Blend
310 Nutrition’s meal replacement shakes contain a blend of three different plant-based proteins to form a healthy and complete protein solution. These three proteins include pea, pumpkin seed, and brown rice protein. Each component of this Tri-Plex™ blend has researched backed benefits that support overall health and weight loss.
Made from yellow split peas, pea protein powder is especially rich in the essential amino acids BCAAs. Studies have shown that the high protein content in pea protein may help you feel full for longer and help lower your blood pressure.
Pumpkin seed protein is not a complete protein since it is low in the essential amino acids threonine and lysine. This protein still offers amazing health benefits, since there’s evidence that it may have antioxidant and anti-inflammatory properties that can help protect against certain diseases. Complemented with the high protein content of pea protein, pumpkin seed protein adds a great layer of nutrition to the 310 meal replacement shakes, with high amounts of magnesium, zinc, iron, and other minerals.
Brown rice protein, like pea protein, is a good source of BCAAs that support muscle growth. Brown rice protein has one of the highest protein contents among plant-based protein sources. Given the variance in amino acid composition among these protein sources, 310 Nutrition’s Tri-Plex™ protein blend combination provides a higher quality protein blend.
Protein for weight loss
Studies have demonstrated the effectiveness of a high protein meal replacement shake in assisting weight loss. By reducing feelings of hunger, a higher protein intake can help reduce the number of calories you consume throughout the day.
In one study, comparing a normal intake of protein compared to a higher protein intake, researchers found that those with the higher protein intake had greater feelings of fullness throughout the day and reduced late-night snacking. Another study found similar results, with those in the high protein group losing significantly more weight than the standard protein group.
These studies prove the importance of protein as part of a weight-loss solution to keep high levels of satiation (or fullness) while reducing your caloric intake. Given that one of the biggest barriers to weight loss is food craving while reducing food consumption, a meal replacement shake rich in protein will help make that weight loss journey a lot easier.
With 15 grams of protein, 310’s meal replacement shakes assist in the weight loss journey by helping to reduce your cravings throughout the day.
Protein for muscle growth
A high protein meal replacement shake is not just about reducing feelings of hunger to support your weight loss journey. It can also increase your muscle mass as part of a workout plan, especially one that includes a high level of resistance training.
Exercise is an important part of a weight loss plan, but not just because it helps burn off body fat. Exercise can also build up your muscle mass. The more muscle mass you have, the higher your resting metabolic rate will be. Your resting metabolic rate is how quickly your body can digest food while you are at rest. The quicker you can digest, the quicker your body can burn calories.
Meal replacement shakes that are high in protein can support this muscle development. Studies have found that a higher protein intake can lead to greater muscular benefits, such as hypertrophy (muscle growth), exercise recovery, and improved immune functioning.
However, building muscles isn’t as simple as eating more protein. Consuming more protein must occur hand in hand with an increase in resistance training, such as lifting weights, bodyweight exercises, or other strength-building activities like yoga or pilates.
Consuming more protein without increasing your exercise will have very little effect on your muscle growth. In most cases, consuming too much protein will lead to a higher increase in calories. It could also have adverse health effects depending on the type of protein, such as high sodium and high fat animal-based protein. This means that you should increase your protein intake only as you start exercising more frequently.
At 310 Nutrition, we understand the importance of a high protein meal replacement shake for weight loss and muscle growth. This is why 310 Nutrition’s meal replacement shakes contain 15 grams of protein, among other nutritious ingredients, to ensure you are getting an adequate amount of protein for your diet and your workout.
Protein shakes vs. meal replacement shakes
The difference between protein shakes and meal replacement shakes lies in the goal of each product. Muscle growth, exercise recovery, and improved exercise performance are the goals of a protein shake. Replacing your meals to lose weight is the goal of a meal replacement shake.
Protein shakes are not designed to completely replace a full meal, unlike meal replacement shakes. While both should have a high protein count, most protein shakes do not include the necessary vitamins and minerals and nutrient density that is needed to replace a full meal in a healthy way.
Protein shakes, as the name implies, focus on adding protein to your diet. By adding more protein to your diet in addition to the meals you are eating, a protein shake can support your muscle growth and recovery for maximum workout benefit. Given this, it is not recommended to use a protein shake as a meal replacement shake.
However, the best meal replacement shakes are the ones that fulfill the goals of both a protein shake and a meal replacement shake. High protein meal replacement shakes help satisfy hunger and keep your calorie count low throughout the day by reducing the temptation to eat more than is necessary. A high protein meal replacement shake can also compliment your workout for added muscle growth while satisfying your hunger.
The problem is a lot of dieting plans or meal replacement shakes do not have high enough protein levels to satisfy your hunger. Meal replacement shakes including Ensure, Herbalife, Slimfast, and Idealshape, for example, contain as little as two to nine grams of protein per serving in their shakes. This is not enough to keep you feeling full throughout the day or for supporting muscle recovery.
This is why 310’s meal replacement shakes contain 15 grams of protein, which is within the recommended amount for a meal replacement shake. We know at 310 that one of the biggest barriers to successful weight loss is sticking to a low-calorie diet when you are feeling hungry and unsatisfied. With 310’s meal replacement shakes, you can reap the benefits of a protein shake while also helping to replace your meals as part of your weight loss journey.
High protein meal replacement shake recipes
Just one scoop of our 310 Nutrition meal replacement shake offers 15 grams of plant-based proteins to support your health and wellness goals. This means you can enjoy our meal replacement shakes on their own mixed with water or milk to get a healthy serving of plant-based protein.
Or, you can mix things up with some of our protein-packed shake recipes below for a tasty and healthy shake. At 310 Nutrition, healthy eating and weight loss don’t have to mean taste loss!
We’ve included nine delicious shake recipes of high protein, vegan, and keto-friendly shakes that are packed with protein for you to get started. Check out our latest shake recipes for more ideas!
High protein recipes
Blueberry Banana Protein Shake
Although this shake may taste like a stack of blueberry pancakes, it’s packed with protein from 310 Shake, 310 Collagen, and Greek yogurt. 310 Collagen is completely tasteless and has 11g of protein per serving to support skin, hair, nail, and joint health. The addition of blueberries also adds essential antioxidants and vitamins into the drink to help support your immunity. If you’re looking for new ways to incorporate more protein into your diet, this Blueberry Banana Protein Shake is here to shake things up and satisfy your sweet tooth!
Enjoy the sweet and nutty flavors of coconut and peanut butter while getting 27g of protein and 12g of dietary fiber in your diet with this delicious shake recipe. Rather than reaching for processed store-bought snacks, blend this protein shake in minutes for a health-boosting drink that is both sweet and savory to nourish your body.
Fuel up with this Green Power Smoothie that contains an impressive 25g of plant-based protein and 12g of dietary fiber. Rather than cooking, blend up this nutrient-dense smoothie in minutes, for an easy and yummy way to incorporate more vegetables into your diet. You can make this for breakfast, lunch, dinner, or even as a hearty snack or dessert to keep you full and energized throughout the day.
Vegan high protein recipes
Chocolate Peanut Butter Cookie Shake
Fuel your body and satisfy your sweet tooth with this Chocolate PB Cookie Shake packed with essential nutrients including quality protein, healthy fats, and complex carbs. Designed to promote satiety, this shake contains 25g of plant-based proteins and 10g of dietary fiber. Using 310 Shake and extra vegan ingredients this shake supports your wellness and weight loss goals.
Salted Caramel Oatmeal Smoothie
Skip the processed breakfast and power through your mornings with this nutrient-packed and vegan smoothie. By using a variety of whole food ingredients including 310 Shake and almond butter, this drink is packed with 20g of protein and 9g of nourishing fats to keep you full and energized.
Shake up how you get your daily protein with this delicious and vegan Chocolate Mint Protein Shake. Made with real whole foods and 38g of protein from plant-based sources, you'll feel satisfied and energized from this high-nutrient meal. This shake packs the protein using a variety of ingredients including 310 Shake, collagen, and pea milk.
Keto high protein recipes
Low-Carb Chocolate Almond Shake
Following keto guidelines can be difficult when you have a major sweet tooth. Luckily, this shake is low-carb, keto-friendly, delicious, and packed with 24 grams of protein. This makes it the perfect shake for all chocolate lovers! This shake features a secret ingredient — frozen cauliflower rice — to add thickness and creaminess to your drink while sneaking in a serving of veggies and fiber to keep you full throughout the day.
Keto Coconut Cashew Chip Shake
This keto-friendly shake tastes like a chewy coconut cookie. The low-carb Coconut Cashew Chip Shake is going to excite your taste buds and satisfy your sweet tooth. It's full of healthy fats, protein, and fiber that fit keto and low-carb guidelines to stop your cravings and boost your health.
Keto Chocolate Peanut Butter Shake
Packed with healthy fats, this delicious shake is perfect for following keto guidelines and for keeping you feeling full. With a creamy, rich texture all chocolate peanut butter lovers (keto or not) will enjoy this shake! You only need five ingredients to make this indulgent shake. Just grab 310 Organic Chocolate, unsweetened almond milk, peanut butter, 310 MCT oil, and full-fat coconut milk ice cubes.