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When is the best time to take a meal shake?

When is the best time to take a meal shake?

When is the best time to take a meal shake?


We get this question a lot. 

And there are many different ways you can take your Whole Supp. 

So the answer is, it really depends on what your goal is.

So here is a quick guide to help you work out when to take a meal shake, if you are taking one like Whole Supp as part of your routine.

Goal: eating a healthier breakfast

Some people might just not be breakfast people, and others might be find themselves turning to quick but less healthy options, like sugary cereals or meal deals.

But what they say is true: breakfast is the most important meal of the day. If you fuel yourself properly, you'll ensure you stay full until lunch, reduce snacking tendencies and avoid an early afternoon slump.

If these problems resonate with you, a meal shake for breakfast is a great choice. It provides a balanced mix of nutrients including protein, carbohydrates and healthy fats, along with vitamins and minerals to start your day. Look for one high in fibre (at least 4-5g) to ensure it keeps you full till your next meal.

Plus, if you're a fan of a sweet breakfast, Whole Supp can help satisfy those cravings. Easily mix it into other breakfast recipes like pancakes, overnight oats or banana muffins.

Whole Supp contains a full macro-profile to keep you energised until lunch.

Goal: increasing your workout performance or intensity

If you struggle to stay energised throughout your workouts, you might not be fuelling yourself properly. Consuming a meal shake before a workout can give you more energy compared to a protein shake, as it also contains carbohydrates.

Learn more here about why professional athletes are ditching protein shakes as a source of fuel for their active lifestyles.

Aim to have it 1-2 hours before your workout and look for one that has slow-release carbs in it like oats. This will ensure you don't just get a quick sugar spike of energy, but lasting energy that will keep you sustained.

If you have a high intensity workout schedule then adding an extra shake before bed can also help with muscle gain and reducing muscle breakdown.

Goal: recover faster from workouts

Post-workout is one of the most beneficial times to consume a meal shake, as it repairs muscle tissues and replenishes your glycogen stores, speeding up muscle recovery.

If you choose one with antioxidants (e.g. berries, greens, nuts, etc), it will also help reduce inflammation post-workout.

Whole Supp is packed with anti-inflammatory ingredients specifically designed to help you recover, such as organic cherries, broccoli, Red Sea algae, flaxseeds, oats flour, pea protein, sunflower seeds, brown rice protein, spinach and vanilla bean.

Plus, we are researched-backed to prove that the antioxidants in our shake remain intact when in a shake form, and those antioxidant benefits improve on digestion.

The ability of Whole Supp to protect against oxidative damage increased following digestion due to the high potency of antioxidants in the shake. These antioxidant capacities were over and above what would be seen in equivalent quantities of Blueberries, Goji Berries and Broccoli. 

Goal: weight loss

While you can use a meal shake to replace on or two meals (timing is less important here) so you can have a quick nutritious meal, we believe in and still recommend a food first approach to healthy eating, to encourage you having a varied diet.

So, if you want to lose weight, we recommend taking Whole Supp in place of the meal that you tend to eat the least healthy for.

Goal: weight gain

For some people with a very active lifestyle or fast metabolism, meal shakes can actually be used to help you gaining weight. 

This is because they are packed with protein - Whole Supp, for example, contains 31g of a mix of plant-based proteins per meal.

Here, we'd recommend taking your shakes in between meals, and if you can manage it, go for 1.5 - 2x the usual proportion.

However, how much you need to take depends on your maintenance calories (the calories you need to consume each day to equal the calories that you burn). To gain weight, you'll be eating over your maintenance calories - so adjust how many shakes you need to take in order to hit that calorie goal.

Get our starter pack now at 35% off using the code FIRSTTIMEincluding a free shaker and free shipping with your bag of Whole Supp.

Goal: reduce unhealthy snacking

If you struggle with hunger between meals, and find yourself reaching for my cookies than you'd like, a meal shake can be an effective snack to manage hunger and prevent otherwise overeating at the next meal.

Look for a shake high in fibre and protein to keep you full.

To make a smaller snack, just go for half a portion - for most meal shakes this will be about 200 calories.

Jun 13, 2024• Posted by Lola Hylander

Further reading

Are Meal Shakes Healthy?
Ever wondered if meal shakes are actually healthy? Our Head of Science and Innovation at Whole Supp, Dr Brian Carson, gives you the lowdown.
Jul 15, 2024• 4 minute read
Quickfire Questions with Whole Supp Ambassador Erika O'Shea
We sat down with North Melbourne AFLW player Erika O'Shea to learn more about how important nutrition is to her performance as a player.
Jul 15, 2024• 2 minute read
How to Use Breath Work to Reduce Stress, Boost Energy and Improve Nutrient Absorption
In this blog post you'll learn about the importance of breath work and three simple breathing exercises. We'll also go through some guided exercises f
Jul 09, 2024• 3 minute read

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