When & When Not to use Protein Shakes
When & When Not to Use Protein Shakes on the Bariatric Journey
Protein shakes can be a highly effective and convenient way to help meet protein needs after bariatric surgery. While they certainly have their uses, it’s also important to understand when they might not be the best choice for long-term success.
When to Use Protein Shakes
Pre Op Diet - in the weeks leading up to surgery, the Very Low Calorie Diet (VLCD or Pre Op Diet) is required to help shrink the liver and prepare for surgery. Protein shakes are a very effective way to get the exact nutrient profile required (low in calories, carbohydrates and fat, while high in protein). *Please note this is a temporary and unsustainable diet which should only be done under the supervision of medical / nutritional professionals.
Early Post-Op Recovery - during the initial stages post-op when appetite is very low and food tolerance is limited, shakes serve as one of the few convenient and high-protein options. Having up to one shake per day can help to improve protein intake while other meals are still very small.
As Part of a Balanced Meal - as you move further along your bariatric journey and are starting to increase portion sizes, protein powder can still be a useful addition to your meals, however best combined with a source of healthy fats and fibre. Turning your shake into a “smoothie” (in other words a more balanced meal) will help meet your overall nutrition needs and support you to feel fuller for longer.
As an ‘Emergency’ Option - beyond the initial stages, protein shakes may still be useful as a back-up or ‘emergency’ option. For those days where you’re rushing out the door and it’s either a protein shake or nothing. We all have those mornings, and sometimes it’s best to get it done rather than get it perfect.
When Not to Use Protein Shakes
As a Long-Term Meal Replacement - while they are convenient, protein shakes are not a balanced meal on their own. When we say “on their own” we mean protein powder + water or protein powder + milk. See below for some ways that you could add the missing nutrients and make this into a more balanced meal.
As a “Quick Fix” for Weight Loss - sometimes when the scale reflects a number that you’re not so happy about it can be tempting to jump back on the pre-op diet and/or use protein shakes to quickly get the weight down again. However, we advise against this as it can promote the “diet cycle” that bariatric surgery aims to break. Instead, focus on long-term and sustainable eating habits that will support healthy weight management long-term. If you need help with this - please feel free to reach out.
How to Make Protein Shakes into Balanced Meals
To make protein shakes into a more balanced meal add a source of healthy fats and fibre. Here are some examples:
● Peanut Butter Chocolate Smoothie = choc protein powder + milk of choice + chia seeds (fats & fibre) + peanut butter (fats)
● Berry Yogurt Smoothie = vanilla protein powder + milk of choice + berries (fibre) + Greek yogurt (protein) + chia seeds (fats & fibre)
● Loaded Green Smoothie = vanilla or tasteless protein powder + milk or water + spinach (fibre) + ground flaxseed (fats & fibre) + avocado (fats & fibre) + blueberries (fibre)
Key Takeaway
Protein shakes are a valuable and versatile tool during your bariatric journey. During pre-op and in the early stages post-op, they can be used stand-alone, but as you progress, they shouldn’t replace balanced meals in the long-term. When combined with fats and fibre they can be a helpful way to meet your nutrition needs.
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Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.