In today’s world, the popularity of protein shakes has gone beyond professional sports and bodybuilding. If you work out in the gym or just strive for a dream figure, then at least once thought about preparing a protein drink. Of course, it has some benefits for improving the quality of the body, but some nuances clearly cannot be called positive. Let’s figure out what this elixir is for muscle growth and whether it is worth including it in the diet.
What are protein shakes?
They can be conditionally divided into two types. The former is based on protein powder and is sold in sports nutrition stores. It is a water-soluble protein made from soybeans, egg white, and whey. Drinks made with commercially available protein are low in calories. Of course, unless you add a heap of sugar and a handful of groundnuts to them.
The second type is cocktails that can be prepared from the foods we are used to that contain a lot of protein. For example, the combination of milk, cottage cheese, eggs, and bananas has long been known to fitness enthusiasts.
The benefits of a protein drink for the body
Protein shakes have earned the trust of athletes for a reason. It doesn’t matter which of the two you prefer, both are beneficial.
- It’s no secret that protein is a building material, without which muscle building is impossible. Therefore, protein shakes are usually recommended to drink before and after training. In the first case, together with carbohydrates, stock up on energy before class and make it more effective. And in the second – to quickly restore muscles after physical exertion, contributing to their growth.
- Many studies have proven that protein drinks boost metabolism. With a fast metabolism, unwanted fat deposits leave you more quickly. Of course, it is important to take into account both the daily activity and the total calorie intake. But in a competent combination, all factors will definitely give a positive result in losing weight.
- Protein is absorbed by the body longer than carbohydrates and lowers blood sugar. Therefore, the feeling of fullness after it lasts longer, and the appetite fades. At the same time, protein is not deposited in adipose tissue, which is also good news for those who are losing weight.
- When at work or school, you suddenly want something to eat, it is much more useful to do it with a protein shake, rather than cookies and chocolate bars. However, the advantage here is on the side of powdered drinks. You can always take the purchased protein with you, mix it with water or milk, and the protein snack will be ready. In addition, you can not be afraid of the shelf life: unlike cottage cheese and milk, the powder does not belong to perishable products.
- Some people simply do not like meat and fish, while others take the side of vegetarianism. In both cases, protein shakes help you gain your daily protein intake. And if a person considers himself to be a strict vegan who does not eat all animal products, protein powder is a worthy alternative.
The main disadvantages of protein
It would seem that the benefits of protein shakes are undeniable, but it’s not so simple. The use of protein should be approached very carefully, otherwise, you can face unpleasant consequences.
- Protein drinks can only replace one full meal per day, and you should not consume more than 30 grams of protein at a time. Exceeding the norm puts a lot of stress on the liver and kidneys. If you initially suffer from diseases of these organs, then it is better to refuse from purchased sports nutrition altogether.
- Drinks can cause eating disorders or allergies, as both all-natural shakes and powders contain lactose. With individual intolerance to this component, you must carefully look for supplements that do not contain it.
How Do I Pick a High-Quality Protein?
If you do prefer a protein powder shake, choosing the right product is another important task.
Whey protein is the richest in BCAA amino acids. Ideal for post-workout and morning intake as a source of protein. Casein protein has a complex structure that takes a long time to digest. Suitable for taking at night to nourish the body with everything it needs. Soy protein is suitable for people with dairy intolerances, for vegans.
A few practical tips to help you make the right purchase.
- Read what is written on the package.
- Compare how many grams of protein and how many amino acids are in a serving.
- Avoid foods that contain aspartame (E951), acesulfame potassium (E950), sodium cyclamate (E952).