THE ARTICLE
Interest in health, nutrition and fitness is growing, in part due to growing problems with obesity and awareness of the risks of sedentary living. Many people are including protein shakes in their diets as a way to enhance weight loss or improve sports performance. This article will explain what protein shakes are made of and their true benefits.
Protein is the principal component of muscle, bone, skin, and other tissues. Protein shakes are available in a wide range of varieties, from 100% protein to mixtures that are mostly carbohydrates with some protein and fat added in. Protein shakes are available in powder form or ready to drink containers and in a large assortment of flavours.
Athletes use protein shakes to replenish protein and energy stores after working out. “Most people can't make a meal immediately post-workout”, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN). “So these ready-to-drink shakes are really your best alternative”.
As long as you are healthy and fit, protein shakes are a safe way to ensure enough protein for your body’s needs. They should only be consumed as part of a balanced, nutritious diet. Athletes may find that protein shakes help with their training, because they assist the body’s recovery process after intense exercise. The shakes work by replenishing glycogen, a main source of fuel for exercise, which gets used up when working out.
Body builders use protein shakes because they can help repair muscle tissue that has been damaged while lifting weights, which is a normal part of the process of building muscle.
A study of US marines showed that supplementing the diet of intense exercisers with 10g of protein, 8 g of carbohydrates, and 3 g of fat resulted in less muscle soreness, fewer infections, and less heat exhaustion.
How Much Protein Do You Need?
Most people who aren’t serious exercisers get all the protein they need from a healthy diet. Adults should get about .75g of protein per kilogram of body weight. This adds up to about 45 to 56g of protein daily. Vegetarians and athletes are the most likely to need extra protein in their diet. The ISSN recommends that people who exercise regularly get 1.4 to 2g of protein per kilogram of body weight. Those who practice endurance sports need the lower end of that range and strength athletes the higher end. Your individual needs will depend on how much you exercise and your dietary intake of protein, so a session with a personal trainer is recommended to determine the amount that will work best for you.
Since even athletes can meet their dietary protein needs without using protein shakes or supplements, it’s important to read the labels carefully to find the best shake for your needs. Body builders, for example, will want the shakes with the highest concentration of protein, while endurance athletes will do well with shakes with more carbohydrates. Both kinds of athletes, however, should be sure to drink something after their workouts.
Protein Shakes for Weight Loss and Non-Competitive Athletes
The use of protein shakes for weight loss remains controversial and more research must be done. If you want to lose body fat, choose a shake that’s mostly protein, has fewer carbohydrates, and as little fat as possible. Antonio from the ISSN says, “Make sure the product is more than 50% protein if your goal is body fat loss”.
Non-elite athletes may also benefit from using protein shakes. If you work out regularly but don’t compete, a middle-ground shake with both protein and carbohydrates will assist your body with recovering from exercise and help you feel your best.
Types of Protein in Protein Shakes
Protein shakes contain a variety of types of protein, including milk, whey, casein, egg, and soy. You will want to choose a shake that your body can digest and absorb well. Your best bet is to get the protein you need from your diet, but if you need more, supplementing with a combination of whey and casein is a good option.
Whey protein is good for you because it is found in milk, it is absorbed quickly, it is in your body for a shorter time, and it works well as a post-workout supplement. Casein is also from milk, stays in your body longer than whey protein, and is a better choice to take before bed or at meals.
Soy protein comes from plant sources, is as easily digested as other forms of protein, and also includes antioxidants. While soy-based shakes have a reputation as a “girl’s protein”, research debunks the myth that soy protein lowers testosterone or reduces muscle mass. However it does have a lower biological value (or quality) relative to whey protein powder.
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