At CrossFit Actus, we believe in doing the basics well—consistency, accountability, and a simple, whole-food approach to nutrition. For women pursuing weight loss, one of the most common questions we hear is:
“Should I be drinking protein shakes? And if so, when?”
Let’s break it down.
🥦 First, Focus on a Whole-Food, Unprocessed Diet
Before we even think about adding a protein shake, the foundation has to be rock solid. That means:
- Prioritizing lean proteins like chicken, eggs, fish.
- Filling your plate with vegetables, especially leafy greens and colourful veggies that are in season
- Including healthy fats like avocado, nuts, seeds, and olive oil
- Minimizing ultra-processed foods, sugary snacks, and refined grains
Think of your diet like building a house. Whole foods are the structure, the walls, and the roof. A protein shake? That’s the paint. It only works after the foundation is there. You want to make sure your house is solid before you start painting.
🥤 Where Protein Shakes Fit In
Once your meals are mostly whole and minimally processed, protein shakes can be an awesome tool—especially for women who are busy, active, and working toward fat loss.
Why?
Because protein:
âś… Keeps you full longer
✅ Helps preserve lean muscle (especially when you’re losing fat)
âś… Supports recovery from your CrossFit workouts
And most women don’t eat enough of it—especially at breakfast or after training. I’ve personally coached hundreds of women through nutrition coaching and I’ve only met 4 who would easily get to the required amount of protein daily.
⏰ So, When Should You Drink a Protein Shake?
Here are the best times for women aiming for fat loss to use a protein shake effectively:
1. After a Workout (Especially Strength Training or Metcons)
Your body is primed to absorb nutrients post-workout. A fast-digesting protein shake (like whey) helps your muscles recover and grow, which is key for fat loss.
đź“Ś Pro Tip: Pair your shake with a small piece of fruit (like a banana or a few berries) to replenish energy stores without overdoing it.
2. As a Protein-Packed Breakfast or Snack
If mornings are rushed or your usual breakfast is low in protein (like toast or cereal), a shake can be a simple, high-protein option that keeps you full for hours longer.
đź“Ś Pro Tip: Blend it with frozen spinach, chia seeds, or nut butter to make it even more satisfying and nutrient-dense.
3. To Curb Evening Cravings
If you tend to snack at night out of hunger or habit, a small protein shake in the evening can prevent that “kitchen scavenger hunt” at 9 p.m.
đź“Ś Pro Tip: Choose an unsweetened protein powder and mix it with almond milk or water. The gruppo unflavoured whey protein we keep in stock is perfect for blunting that craving because you’ll feel full.
đźš« When Not to Rely on Protein Shakes
Protein shakes aren’t meant to replace all your meals or be your main source of nutrition. If you’re drinking 2–3 per day because “you don’t have time to cook,” that’s a red flag.
We want our Actus members to eat real food first and use shakes as a tool—not a crutch. Remember protein powder is considered a supplement, so it’s meant to supplement a healthy diet.
đź’Ş The Bottom Line
For female fat loss, the most powerful approach is:
- Build a foundation of mostly whole, minimally processed foods.
- Hit your daily protein target (roughly 0.7–1.0g per pound of goal body weight).
- Use a protein shake strategically—after workouts, when you’re rushed, or to curb cravings.
Your body composition will improve, your cravings will drop, and you’ll recover better from your workouts. And over time? You’ll build a body that feels strong, energized, and lean—without restrictive dieting.
Need help finding a good protein powder? At the gym we carry Gruppo Protein in unflavoured, vanilla and chocolate. We’ve found it to be a great quality supplement company that is intelligently designed.
If you need help figuring out how much protein you should be eating? Book a time to sit down with us—we promise to steer you in the right direction.
Stay Strong,
Jonathan