What are protein shakes and what are their benefits
Proteins are one of the main building blocks of our body as they are used to build our muscles, skin, bones and many other tissues. Protein Shakes are a quick way to supply the body with this necessary life ingredient. The need for these shakes arises from the fact that proteins from regular diet sources take some time to reach your body But proteins present in these shakes can benefit your body very quickly.
While Protein Shakes are safe for everyone as they are mostly used by athletes to help rebuild muscle and speed up recovery after an intensive workout These days people are turning to protein shakes as a way to boost their energy, lose some weight or increase their daily performance at work and at play.
Protein shake before or after work out and do I keep filling myself with proteins all-day
It is well known common practice to drink a protein shake after you have done an intensive workout to earn gains in mass and strength as it repairs micro-tears in muscles. this is assumed to be true that you must drink a protein shake as soon as you are finished with work out.
A 2017 research conducted by the International Society of Sports Nutrition finds out that it does not make a difference when you take a protein shake before or after working out but it is just a matter of individual tolerance.
Many people do think that if proteins are so beneficial then why not keep taking them all day but in the same study
and they recommend that for building muscle mass and for maintaining muscle mass an overall daily protein intake is in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals but General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g. so taking higher protein from the recommended dose does not give any positive results
Taking one shake per day is a good way to start, with 1 or 2 scoops of protein. Some people may experience digestive side effects.
Type of Protein You Need
Following are the very common types of protein powders available as these Whey, casein or soy contains all the essential amino acids that our body needs but there is much evidence that whey is better than all others in quality.
It has been known as the most popular protein powder made using the liquid by-product of cheese production but it can also be extracted from the milk
It contains nine essential amino acids so is known as complete protein essentially fulfilling all requirements of protein. A study reports that whey protein per day helped overweight and obese participants lose more fat than the same amount of soy protein
Another describes whey as much more effective at maintaining muscle-building ability during a weight loss diet than soy protein.
Casein protein is also extracted from milk and constitutes water-insoluble proteins. Casein is thicker so harder for protein shaker to mix but it can be best to use in protein puddings or even muffins. After consuming casein protein it can give a steady supply of protein for a few hours as it takes a bit longer to fully break down.
soybean is the main source of Soy protein which is known as one of the plant-based protein powders that comprise all nine essential amino acids.
Soy protein comprises high amounts of useful amino acids, which aid in muscle recovery and building.
A very popular type of protein powder especially ideal for both vegetarians and vegans. it is a plant-based protein powder made from yellow split peas. Pea protein generated from natural pure ingredients doesn’t have many included additives or artificial ingredients so it may be suitable for those people suffering from food allergies or sensitivities.
Pea protein is easily absorbed by our body so it is a good option for people who prefers a vegan or vegetarian diet without any animal source
Egg protein powder is made by separating the yolks and dehydrating the egg whites. A bit expensive but rich in vitamins and minerals due to egg source but it can be a good option for people who are sensitive to milk-based protein powders like whey but want to have a complete source of protein.
the plant-based protein made from ground hemp seeds usually suitable for vegan/vegetarian diets.
Hemp protein powder is abundant in omega 3 and omega 6 fatty acids, which is good for the immune system and for reducing inflammation it is easily digested by the body but some people might feel a little difficult to get used to it due to its ‘earthy’ taste.
Which protein should you choose?
Protein powder for muscle growth
Overall protein powders are known to be good for muscle growth Many fitness enthusiasts or athletes prefer to consume protein shakes combining it with strength training to aid in muscle recovery and growth.
Research suggests that whey protein is known to be the best match when combined with resistance training. Rice or pea protein powders can be a good vegetarian or vegan-friendly diet option.
Protein powder for weight loss
casein or whey protein powders can be helpful if your goal is to lose weight. these might be used as a meal replacement because they are slow to break down by your body, feeling fuller for a long time.
when selecting plant-based proteins you can try a protein powder that combines both pea and rice protein.