How protein shakes work and whether you should drink them at all

In today’s world, the popularity of protein shakes has gone beyond professional sports and bodybuilding. If you work out in the gym or simply strive for a dream figure, you have at least once thought about preparing a protein drink. Undoubtedly, there are a number of advantages behind it for improving the quality of the body, but there are also nuances that clearly can not be called positive. Let’s understand what this elixir for muscle growth is and whether it is worth including it in the diet.

What are protein shakes?

Conditionally, they can be divided into two types. The first one is based on powdered protein, it is sold in sports nutrition stores. This is a water-soluble protein, for the production of which soybeans, egg white and milk whey are used. Drinks made with store-bought protein are low in calories. Unless, of course, you add a handful of sugar and a handful of ground nuts to them.

The second type are shakes that can be prepared from our usual products 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 not in vain won the trust of athletes. It does not matter which of the two types you prefer – both are beneficial.

Help to gain muscle mass

It’s no secret that protein is a building material, without which building muscle is impossible. Therefore, protein shakes are usually recommended to drink before and after training. In the first case – together with carbohydrates to gain energy before the session and make it more effective. And in the second case – to recover muscles faster after exercise, contributing to their growth.

Help you lose weight

Many studies have proven that protein drinks speed up metabolism. With a fast metabolism, unwanted fat deposits leave you sooner. Of course, here it is important to take into account both daily activity and total calorie intake. But in a competent combination, all factors will definitely give a positive result in weight loss.

Give a long feeling of satiety

Protein is digested by the body for a longer time than carbohydrates and reduces blood sugar levels. Therefore, the feeling of satiety after it lasts longer, and the appetite fades. At the same time, protein is not deposited in fat tissue, which is also good news for thinners.

Serve as a substitute for unhealthy snacks

When at work or study you suddenly want to snack on something, it is much more useful to do it with a protein shake rather than with cookies and chocolate bars. True, 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. Besides, you don’t have to worry about shelf life: unlike cottage cheese and milk, powder does not belong to perishable products.

Suitable for vegetarians

Some people simply do not like meat and fish, while others take the side of vegetarianism. In both cases, protein shakes help to gain the daily norm of protein. And if a person refers himself to strict vegans who do not eat all animal products, powdered protein will be a worthy alternative.

The main disadvantages of protein

It would seem that the benefits of protein shakes are obvious and undeniable, but everything is not so simple. The use of protein should be approached extremely carefully, otherwise you can face unpleasant consequences.

Negative impact on the work of the liver and kidneys

Protein drinks can replace only one full meal a day, and at one time you can not consume more than 30 grams of protein. Exceeding the norm gives a great load on the liver and kidneys. If you initially suffer from diseases of these organs, it is better to refuse from purchased sports nutrition.

Risk of eating disorders and allergies

Drinks can cause nutritional disorders or allergies, as both all-natural and powdered shakes contain lactose. If you have an individual intolerance to this component, you should carefully look for supplements that do not contain it.

All the disadvantages that we will list below apply to shakes based on powdered protein.

“Empty” product with flavor enhancers

Protein in its pure form is not the most pleasant to taste product, so sweeteners, flavor enhancers and colorants are added to it. But the powder is not rich in useful substances: it does not contain vitamins and minerals. Although certain manufacturers do enrich dry protein with useful substances.

Expensive

The cost of cans of protein reaches up to 5 thousand rubles, so not everyone can afford the purchase. The only justification for the inflated price is that the product can be enough for a long time.

How to choose a quality protein?

If you still give preference to shakes based on powdered protein, then another important task is to choose the right product. Fitness and nutrition expert and blogger Tatiana Fedorishcheva, better known as Tanya TGYM, recommended in her Instagram to first determine your goal and then make a purchase.

The girl divided the protein into groups according to the method of processing:

• isolate – the purest and most expensive form, which is quickly digested and contains maximum protein;
• concentrate – an inexpensive and less valuable form, but the most popular. It may contain impurities of lactose, carbohydrates and fats up to 60%;
• hydrolysate – a form of purified and partially fermented protein. When consumed on a regular basis, the body will reduce the production of enzymes that break down proteins.

The fitness blogger also spoke in detail about the types of protein and explained who each is suitable for.

Tatiana: Whey protein is the richest in BCAA amino acids. It is ideal for taking after a workout and in the morning as a protein source. Casein protein has a complex structure that takes a long time to digest. It is suitable for taking at night to energize the body with everything it needs. Soy protein is suitable for people with intolerance to dairy products, for vegans.

And at the end of the publication, the fitness blogger gave some practical tips that will help you not to make a mistake when buying.

1. Read what is written on the package.
2. Compare how many grams of protein and how many amino acids are contained in a serving.
3. Avoid products containing aspartame (E951), acesulfame potassium (E950), sodium cyclamate (E952).