We all are very familiar with protein shakes. Protein powder is mainly a kind of macronutrient. It helps to repair tissues, build muscle, and make various enzymes and hormones. We use it for multiple benefits of the body.
Traditionally we think that a protein shake is a few tablespoons of protein powder mixed with milk and water. But now we can get various options when it comes to protein powder. Because of their rising popularity, companies make different flavored protein powders. They try to add more taste to it. Even you can purchase ready-made protein shakes in the market these days.
Purpose of Protein Shakes
We take protein powder because it is the simplest way to increase the protein intake of our body. When we do exercises, our body proteins break down, and we need to rebuild it. Protein shakes help to reconstruct our body muscles.
Types of Protein:
We can get various types of protein powders in the market, such as whey, casein, rice protein powder, pea protein powder, soy protein powder, collagen whey protein, etc. But the main two types are whey and casein protein powder.
Whey protein powder is absorbed quickly into our bodies. We can get it in three forms, such as concentrate, isolate, and hydrolysed. Concentrate is the cheapest, and hydrolysed is the most expensive type of protein powder. Isolate, and hydrolysed types are absorbed quicker than concentrate type of protein powder. Many companies mix these three types to make unique ones.
Both whey and casein are animal-based protein powders, but if you are vegan, then you can take protein powders based on peas, rice, soy, etc. All these provide complete protein and are common for vegans.
Now let’s talk about some incredible benefits of protein shakes.
In Weight Management:
People are very much conscious of managing their body weight. Nobody likes to have less weight or gain extra. People don’t feel that much hungry if they take protein supplements and eat protein-rich foods. Because of feeling minimal hunger, people do not take snacks frequently, which helps maintain their weight. Studies show that Protein supplements help to reduce extra body weight.
Muscle Growth:
Proteins are essential to building muscle. Many people believe that protein shakes provide energy and rebuild their body muscles after physical activities. After training, many athletes and gym enthusiasts consume protein shakes to regain their strength.
A study of 2018 shows that consuming protein shake significantly improves muscle size and provides strengths that perform various exercises or physical training.
However, protein shakes are effective for both males and females. But older people require more protein than the younger ones.
Recovery After Exercise:
As we already know, protein can build muscles and repair damaged tissues of the body. After going through any physical training or exercise, we damage our muscles and tissues. Protein shakes can help with that.
Limited amounts of protein shake improve muscle performance and muscle protein synthesis. For example, by drinking whey protein shakes after your gym, you will get the fastest recovery.
Added Nutrition:
Every human body needs a certain amount of protein. For example, 19-years-old boys need 56 gm of protein, and girls need 46 gm of protein. But sometimes, people may face challenges to fulfill the required amount of protein. If you are a vegan, it’s very tough for you to meet the required protein amount.
Here protein shakes are a very easy solution to fill the body’s deficiency of protein. Vegetarian people find these shakes very helpful.
Research shows that an athlete can consume up to 1.4-2.0 grams of protein per day, depending on their body weight. Sometimes physicians may recommend protein shakes to the athletes, weightlifters, older adults, and people with a chronic illness who need extra protein intake.
Protein may lower blood pressure:
High blood pressure is one of the leading risk factors for heart diseases. Studies show that dairy products help to reduce blood pressure. Dairy products have angiotensin-converting-enzyme inhibitors (ACE-inhibitors) that help to control blood pressure.
Whey protein powder contains ACE_inhibitors called lactokinesis.
One study shows that some overweight people consume 54 grams of whey protein supplements at 12 weeks. And the result is their systolic blood pressure lower by 4%. Other milk proteins also have the same effect. Mainly we can get this benefit because milk protein supplements contain bioactive peptides called lactokinesis.
May Help to Treat Diabetes:
Protein supplements may treat type 2 diabetes. Type 2 diabetes is characterized by high blood sugar and impaired function of insulin. It is a lifelong and very common type of disease.
Whey proteins are very significant in controlling blood sugar, and taking this protein before or with high-carb meals help to moderate the blood sugar level of our body. Sometimes this protein is comparable to diabetic drugs like sulfonylurea.
Help to Reduce Inflammation:
Chronic inflammation is risky for various diseases like asthma, chronic peptic ulcer, tuberculosis, etc. It may reflect one’s health problem and clumsy lifestyle. C-reactive protein(CRP) is one of the significant factors of high inflammation. High doses of whey protein can reduce the blood level of CRP that helps to reduce inflammation.
Easy to carry:
It is tough to find healthy food always for travelers. Those who have to spend lots of time outside for various jobs, carrying whole food are also very tough. Protein shakes are a significant way to solve their problem. You can get lots of ready-made protein shakes with tasty flavor in the market, or you can make it easily at your place. You just need a jar to carry your healthy shake.
Pack in the Protein
Different types contain different amounts of protein. But the maximum is provided by 20-30 gram protein in about 100-200 calories. That’s not enough for a lot of calories. A person needs 20-30 grams of protein at once to increase muscle protein synthesis. The quantity varies according to one’s height, weight, and age. Formulated proteins are also helpful to calculate how much you take daily.
Give Vegans Another Protein Option
Vegans are always facing problems whenever they need some adequate protein for their bodies. Still, eating cups of black beans or protein-containing vegetables may not be enjoyable enough and less tasty as well. So vegans also need some variety in their food, but it is not easy for them. But plant-based protein reduces their problem. They can get a different test in their daily meal by taking protein shakes. It is another easy and tasty way to get protein in their daily meal. You can read Proplant Complete Shake reviews, a safer option for vegans.
Keep bones Healthy:
Osteoporosis affects many people in the world. Because of it, one in two women will break their bones. The number of osteoporotic fractures among women is higher than that of the breast, ovarian, and uterine cancers combined. High protein and calcium can make all the difference.
Improved bone health is one of the prevalent advantages of protein shakes for women. According to a 2014 review published in Current Opinion in Clinical Nutrition and Metabolic Care, dietary protein may help prevent fractures and increase bone strength due to its ability to stimulate the production of insulin-like growth factor 1 (IGF-1) and build lean mass. Furthermore, it enhances calcium absorption and strengthens your muscles. Researchers point out that protein should be consumed along with adequate amounts of calcium.
A more recent study, which was published in the Journal of the American College of Nutrition in 2017, found that protein intake above the current recommended dietary allowance may lower the risk of hip fractures by as much as 16 percent and increase bone mineral density. Surprisingly, animal- and plant-based proteins are equally beneficial. Even though more research is needed, researchers agree that high-protein diets support bone health.
Lastly, to include protein shakes in your diet is essential to maintain a healthy diet. They may improve your health and well-being as well. Boost your performance in the gym; protein shakes are needed because it will give you a quick recovery, what you lost by exercise.
Proteins have many benefits for our health. Whey proteins are much more suitable for those who are lactose intolerant. But you have to remember one thing, that who has kidney or liver problems, then before consuming protein shakes, you must consult with your doctor before taking protein shakes. Protein is very much helpful to boost your power and recover your health. You can take 25-50 grams of protein powder per day. But always try to follow the instructions of the packets. Too much protein is useless.