Do protein shakes aid weight loss? Drinking a whey protein shake 20 minutes before a meal seems to support weight loss and preserve muscle mass.

A 12-week study on weight loss from the Minnesota Applied Research Center in Minneapolis found that a pre-meal protein shake helped decrease appetite during lunch or dinner.

Consuming a whey protein shake 20 minutes before breakfast and dinner caused greater fat loss than a placebo (8 pounds versus 3.5 pounds) and helped maintain muscle mass. Carbohydrate cycling that incorporates some protein shakes is a good strategy for weight loss. The amino acids from whey protein circulate in the blood and the liver converts them to blood sugar.

They work like tiny blood sugar timed-release capsules to maintain blood sugar levels, which decreases appetite. Health experts are scrambling to find techniques to help people eat less and lose weight. Drinking a whey protein shake before meals might help. [sources: Nutrition & Metabolism, Fitness RX]