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Many people commonly use meal replacement protein powders to help control caloric intake. The composition of meal replacements varies widely, and few have been studied in individuals involved in intense exercise training. A recently published report sheds light on the effects of a whey protein-based, low carbohydrate meal replacement consumed by overweight men and women during 8 weeks of resistance exercise and endurance training (3 days per week).
The meal replacement, which was taken once daily, contained 220 kcal, 35g of protein, 6g of carbohydrates and 6g of fat.
After 8 weeks, subjects experienced fat loss of just under 4 pounds and an increase in lean body mass by about 1.5 pounds. Measures of strength also increased significantly.
Thus, a low carbohydrate whey-based meal replacement was effective at promoting improvements in body composition in response to resistance training.
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