If your goal is getting lean, your protein shake might be what’s stopping your abs. Whey protein raises your insulin a lot more than most people expect, and a shake is a liquid calorie. If you’re trying to put on muscle and don’t mind some fat, whey can work really well. If you want to see your abs, skip it.
What whey does that people don’t expect
A lot of people don’t know this, but whey protein spikes your insulin hard, much more than you’d expect from something sold as a health food. Most people think of a protein shake as pure protein and nothing else, so they drink it on top of everything they eat without a second thought.
It’s a liquid calorie
That’s the bigger problem. Liquid calories don’t fill you up the way food does, so they usually go on top of what you’d eat anyway instead of replacing it. There’s a study that shows exactly this: the jelly beans vs soda study. A shake after the gym, then your normal lunch, adds calories you never really noticed.
That’s why I avoid every liquid calorie when I’m getting lean, and protein shakes are on that list along with soda, juice and milk.
Bulking vs getting lean
- Your main goal is putting on muscle, and you don’t mind putting on some fat along with it: whey can work really well for you. It’s an easy way to add protein and calories.
- Your main goal is getting lean: in my opinion, skip the whey and every other liquid calorie.
Get your protein from food
You still need your protein when you’re cutting. You don’t want to lose muscle along with the fat. The difference is where it comes from.
I get mine from food I chew: meal prep meals, sardines (I genuinely like them), and pre-packaged hard boiled eggs. Food fills you up. A shake mostly doesn’t.
Chew your protein instead of drinking it, and you’ll be shocked at how much easier it gets to hit your calories. It’s part of tip four in my top 10 tips for getting six pack abs.
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This is general fitness information, not medical advice.
