The other day I was talking to a friend of mine who wanted to lose some weight in order to get better muscle definition. The problem is that he hates cooking, so getting some of his daily protein through protein shakes seemed like a very time efficient option.
The only issue is that when you’re cutting, drinking your calories isn’t always the most satisfying thing you can do. You can drink a normal protein shake in a couple of minutes and then find yourself looking for something else to eat not long afterwards.
At least that has always been my experience.
But should we completely ignore protein shakes when cutting? I don’t think so. They are cheap, convenient and make getting enough protein much easier.
Instead, I’ve found a ridiculously simple way to make my protein shakes much thicker and more satisfying without turning them into a 700 calorie shake.
And all you need is a tiny amount of…
Why Protein Shakes Can Leave You Hungry
Don’t worry, I will share the tiny amount of magic in a second, but before I do, I think it’s important to understand why a protein shake can leave you hungry in the first place.
Protein itself is actually very filling. The problem is that a normal protein shake doesn’t always feel like much food. You can mix one scoop of protein with water, drink the whole thing in less than a minute and still feel like you haven’t really eaten anything.
There are many different signals involved in making us feel full. One of them is simply the physical volume of what we consume. As your stomach fills and expands, it sends signals to your brain that contribute to the feeling of fullness.
This is one reason why eating a large amount of low calorie food can feel completely different from drinking the same amount of calories in a small shake.
And this was exactly the problem I wanted to solve. I wanted to keep the convenience and protein of a shake, but somehow make that same shake feel much bigger and more satisfying without adding hundreds of extra calories.
How I Make My Protein Shakes More Filling
The answer is xanthan gum.
Just a tiny amount can make your protein shake much thicker and completely change its consistency. At least for me, this makes a HUGE difference in how satisfying the shake feels compared to simply mixing protein powder with water and drinking it.
If you’ve never tried xanthan gum in a protein shake before, I’m pretty sure you’ll be surprised by how much difference such a small amount can make.
And don’t worry, I’m not telling you to dump a spoonful of it into your shake. You actually need very little, and adding too much can quickly turn your protein shake into something you probably don’t want to drink.
How Much Xanthan Gum Should You Add?
You really don’t need much. I don’t even measure mine precisely. I simply take a tablespoon and use a tiny amount on the very tip of it.
That’s enough to noticeably thicken my shake. The first time you try it, I’d actually recommend starting with less rather than more. Xanthan gum is surprisingly powerful, and if you add too much, the consistency can quickly become way too thick and almost slimy.
If you want to try it yourself, this is the xanthan gum I recommend:
My recommendation for xanthan gum →
Conclusion
So, are protein shakes filling? Yes, if you make them right. I hope you found this article helpful and that this simple trick becomes a game changer. It’s little tricks like this that can make a huge difference.
If you want to find more helpful articles, check out my blog.
