In the initial phases of bariatric surgery post-operative care, protein shakes are commonly used to help patients reach their protein goals. As time goes on and patients can eat more solid foods, the use of protein shakes tends to decrease for most. While this is okay, it’s also okay to continue using protein shakes daily to hit your protein goals. How can you best use protein supplements on a long-term basis after you have completed your bariatric weight-loss surgery?

Why is Protein Important Long-Term After Bariatric Surgery?

Protein is important long-term to help ensure fullness and satiety, and aids in maintaining fat-free mass (muscle mass) while losing fat mass or maintaining your fat mass loss. One study by Lopes Gomes, et al. found whey protein supplementation helped post-RNYGB patients lose more fat-mass, with no change in fat-free mass, compared to the intervention group that did not supplement with whey protein.¹

How Much Protein Do You Need?

According to the 2019 American Society for Metabolic and Bariatric Surgery Nutrition Guidelines, "Protein intake should be individualized, assessed, and guided by an RD regarding sex, age, and weight; A minimal protein intake of 60 g/d and up to 1.5 g/kg ideal body weight per day should be adequate: higher amounts of protein intake (up to 2.1 g/kg ideal body weight per day) must be assessed on an individualized basis..."²

Simply, a minimum of 60 g of protein per day is recommended for post-WLS patients, but individual needs will be best determined by your RD. The question is whether you can consume at least 60g of protein daily with just food. If yes, great! If not, protein supplements can help you get there!

Protein Supplements: More Than Just a Shake

It's normal to get "burnt out" on protein shakes immediately after WLS. It makes sense, as they're the only source of nutrition post-op. However, if you haven't had a protein shake in a while, you should give it another try, as you may enjoy the taste again. If not, there are plenty of ways to optimize protein powders in other forms. Here are some ideas that aren't your standard protein shake:

• Add to your Greek yogurt to boost an already high protein source
• Mix with apple sauce
• Mix in with your pancake batter (look for whole-wheat pancake batter for a higher fiber option) 
• Add to your fruit/veggie smoothie, and freeze in a popsicle mold
• Stir in with your oatmeal for a high-protein breakfast
• Add to baked goods for a high-protein sweet treat
• Add your protein powder to a bowl, then add a little bit of liquid (whatever you prefer) at a time to make a high-protein pudding
• Whip with peanut butter to make a high-protein fruit dip great for apples!

Enjoy!

References:

1. Lopes Gomes, Daniela et al. “Whey Protein Supplementation Enhances Body Fat and Weight Loss in Women Long After Bariatric Surgery: a Randomized Controlled Trial.” Obesity surgery vol. 27,2 (2017): 424-431. doi:10.1007/s11695-016-2308-8
2. Parrott, Julie, et al. “American Society for Metabolic and Bariatric Surgery Integrated Health Nutritional Guidelines for the Surgical Weight Loss Patient 2016 Update: Micronutrients.” Surgery for Obesity and Related Diseases, vol. 13, no. 5, May 2017, pp. 727–741, 10.1016/j.soard.2016.12.018. Accessed 4 Nov. 2019.