I’ve been told that adding a protein-shake to your meal at sehri-time keeps you full for longer? Is there any truth behind it?
Re: Protein-shake and Ramzan?
Depends on the type of protein. If it says "whey" anywhere on the container then no, it won't keep you full because whey protein is absorbed very quickly and is meant to be used after a workout to get to your muscles as quickly as possible. If it says "casein" then yes, it will be absorbed much slower than most foods but keep in mind that casein is present in foods like milk and cottage cheese. In general, whole food (the key is to eat the right food) will be broken down slower than whey, and about as slowly as casein, i.e. casein and the right foods will keep you full longer.
Proteins are generally broken down slower in your body than carbs, so meat will keep you full longer. Carbs are rated on the glycemic index, which is a measure of how fast glucose is released into your body, i.e how fast food is digested. The faster it's digested, the quicker you will become hungry again. White bread, white rice etc have high GIs, so they will make you feel hungry quickly. Brown breads and rice are better. Most vegetables and most kinds of daal have a low GI.
So if you want something that will keep you full longer have meats, whole wheat/brown breads and rice, lentils (daal) and casein protein shakes if you really want to have a shake. In general, sources of protein will keep you full longer. To find out if a source of carb is good or bad, look at it's glycemic index (GI). High GI means it's absorbed fast, meaning it won't keep you full as long. Low GI will keep you full longer.
In the end though, rozas are so long that the difference is only a few hours and you'll be starving by the end of the day anyway.
Re: Protein-shake and Ramzan?
i hate to break it to you but unless you're in Australia, no protein shake is gonna keep you full for a roza
Re: Protein-shake and Ramzan?
i hate to break it to you but unless you're in Australia, no protein shake is gonna keep you full for a roza
What does Australia have to do with it? I'm lost.
Re: Protein-shake and Ramzan?
Depends on the type of protein. If it says "whey" anywhere on the container then no, it won't keep you full because whey protein is absorbed very quickly and is meant to be used after a workout to get to your muscles as quickly as possible. If it says "casein" then yes, it will be absorbed much slower than most foods but keep in mind that casein is present in foods like milk and cottage cheese. In general, whole food (the key is to eat the right food) will be broken down slower than whey, and about as slowly as casein, i.e. casein and the right foods will keep you full longer.
Proteins are generally broken down slower in your body than carbs, so meat will keep you full longer. Carbs are rated on the glycemic index, which is a measure of how fast glucose is released into your body, i.e how fast food is digested. The faster it's digested, the quicker you will become hungry again. White bread, white rice etc have high GIs, so they will make you feel hungry quickly. Brown breads and rice are better. Most vegetables and most kinds of daal have a low GI.
So if you want something that will keep you full longer have meats, whole wheat/brown breads and rice, lentils (daal) and casein protein shakes if you really want to have a shake. In general, sources of protein will keep you full longer. To find out if a source of carb is good or bad, look at it's glycemic index (GI). High GI means it's absorbed fast, meaning it won't keep you full as long. Low GI will keep you full longer.
In the end though, rozas are so long that the difference is only a few hours and you'll be starving by the end of the day anyway.
So meat is the best option?
I just want the "best" option, normally I get hungry within 4-5 hours, and that would be such a fail during Ramzan...
i hate to break it to you but unless you're in Australia, no protein shake is gonna keep you full for a roza
Smart reply! NOT!
If you had bothered to actually READ my post, you would see that I was talking about ADDING a shake to my sehri, which mean that I would be ADDING a shake to a meal!
Re: Protein-shake and Ramzan?
Read some where that fasting time is just 10 hrs in Australia
Re: Protein-shake and Ramzan?
I guess a better description would be southern hemisphere :). It's not just australia that has small rozas :)
Re: Protein-shake and Ramzan?
Keep in mind that an adult stomach will only digest ~34g of protein in one sitting, with conservative estimates as low as 13g in one sitting. The rest will just end up at the posterior end.