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Protein supplements, often in the form of powders to create a shake, are a popular way to help dieters reach their physique goal—but there may be some confusion on when to consume these supplements in order to get the best results. Now, a new study has the answer, suggesting that consuming these supplements with meals, rather than between them, may have the best results.

A study published online in Nutrition Reviews looked at 34 randomized controlled trials, including 59 groups of volunteers who either consumed protein in the form of supplements with their meals or had protein supplements in between their meals. Results revealed that the group who consumed the protein with their meals lost more fat mass and those who consumed protein supplements between their meals increased overall body mass over time. In addition, the study found that eating protein between meals may “promote higher body weight.”

Of the grouping that consumed protein with their meals, 56 increased their body mass, compared to 72 percent in the grouping that consumed protein between meals. In addition, of the first grouping, 94 percent increased their lean mass, compared to 90 percent in the second grouping. Eighty-seven percent of those who had the protein with their meals reduced the amount of fat in their bodies, compared to 59 percent who had protein supplements on their own. One hundred percent of those who consumed protein supplements with their meals increased the ratio of lean to fat mass over time, compared to only 84 percent in the second grouping.

Source: Eating Protein Supplements With Your Meal Linked to Weight Loss in New Study

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.