Protein is very essential for the body. It is a nutrient that can be gotten from meat, grains, beans, seafood, dairy products as well as poultry. Protein is very essential for building muscle mass. Aside this, it is a micronutrient that is mostly found in animal products. Not only that, it is also present in other sources like legumes and even nuts. Study shows that there are basically three micronutrients, these are: carbohydrates, fats and proteins.
These micronutrients are known to provide energy or calories. They are very essential because the human body requires large amounts of them to sustain life. Research carried out has also shown that protein takes about 15% of an individuals’ body weight, therefore it is necessary to note that each gram of protein contains roughly about four calories. Protein is chemically endowed with essential amino acids which are basically made it nitrogen, oxygen, sulfur, hydrogen and carbon. These amino acids are the basic pillars of proteins and proteins are the pillars of muscle mass. Protein is known to help the immune system stay strong and healthy. Various researches has also shown that protein has satiety effects on humans. It also helps metabolism and helps you stay full
Healthy amount of protein to be consumed
According to the institute of medicine, roughly about 10 to 35 percent of daily calories come from protein consumption. Therefore, the amount you need to consume depends on the calorie need of the individual. Also, the amount of protein to be consumed daily also depends on the sex, age as well as level of physical activity of the individual.
Protein shakes is a blended drink usually high in protein, resembling milk shake. It is basically drunk for the purpose of improving health, muscle gain, increased energy as well as weight loss.
Health benefits of protein shakes
The human body requires hormones, enzymes and other chemical compounds and most of these chemical compounds are present in protein shakes. Below are some possible health benefits of protein shakes:
1. Protein shakes helps to reduce body weight
For those running a diet plan, one of the requirements to be taken is protein shakes. There are different types of protein shakes readily available for use. Consuming foods that are richly endowed with proteins may help you feel full for a long period of time. Once you feel full, it helps you reduce the portion of junks you take in as well as minimize your craving for snacks which in turn helps you maintain a healthy weight or otherwise lose weight if that’s what you prefer. Study shows that protein shakes might help to reduce blood pressure as well as bad cholesterol. Not only that, it also helps to reduce body weight and total calorie mass in individuals who are obese or overweight. It as well reduced other possible risk factors for cardiovascular diseases.
2. Protein shakes aids proper growth of muscles
One basic nutrient that enhances muscle growth is protein. Many gym enthusiasts and athletes are well aware of this fact and so they consume quality amount of protein shakes as these drinks helps them build their muscles after training. Various researches carried out by scholars have supported this claim as these research has also proven beyond doubt that protein supplements improves muscle size as well as the general strength in healthy adults who perform various exercises such as weight lifting. It is therefore important to note that protein shakes has equal effects on both men and women. However, this effect might vary depending on the age of the individual. This is so because older adults require higher amount of protein than younger people. Study has also shown that once an individuals’ level of protein intake exceeds 1.6 grams per kilograms of the body weight, or 0.73 per pound of the body weight, the individual will not experience any additional benefits.
3. Protein shakes is essential for speedy recovery after exercise
Aside from aiding the proper growth of muscles, protein can also help to repair worn out tissues and muscles in the body. Hence, gym enthusiasts and athletes may use protein shakes to speed up recovery process from muscle soreness after exercise. Study has however shown that taking protein shakes after exercise can help speed up recovery process by reducing muscle damage as well as improving muscle performance and muscle protein synthesis.
How many protein shakes a day
For people under the age range of 19 years and over, the recommended daily intake of protein is 46 grams for women and 56 grams for men. However, this recommendation might be a little difficult for some people to meet, for instance vegans and vegetarians who do not consume animal and animal products. Therefore, protein shakes is recommended as it offers an easy solution to the problem. This recommendation however does not apply to weight lifters, older adults, gym enthusiasts, athletes as well as people with a chronic illness because they may need to exceed the general recommendation for their health purpose. Various research carried out has however shown that athletes with an intense training regimen could benefit from consuming about two times the daily recommended intake of protein ranging from 1.4 grams to 2.0 grams per kilograms of body weight. This however is equivalent to 111-159 grams per day for an individual who weighs 175lb.
Another study shows that dosage should not exceed 25-50 grams which is 1 or two scoops per day usually after workouts. It is also very important that you follow the instructions for serving on the packaging. You should also be aware that if your protein intake is already normal or even high, then consuming protein shakes on top of your current intake is totally not necessary. Protein consumption doesn’t amount to kidney damage or osteoporosis, therefore these claims should be discarded as study has shown that protein helps to protect your body against osteoporosis and has zero negative impact on healthy kidneys. It is however advised that people with current kidney or liver problems might want to avoid protein shakes or better still consult their healthcare provider before taking it so as to know if there might be possible consequences.
Also note that consuming too much protein might lead to digestive issues such as flatulence, cramping, diarrhea, pain as well as nausea. Some people are also allergic to protein shakes.
If you can’t control regular consumption of protein shakes, or hydrolysate may be more appropriate. That is to say you could simply avoid protein shakes and eat other foods that are richly endowed with proteins.
Generally speaking, protein shakes is very healthy and safe for consumption without any complications or problems arising later.
Types of protein shakes
Most protein shakes and powders we see today on the market are produced with dairy based proteins caseins or whey. However, vegans and lactose intolerant individuals have other preferable options which includes shakes made with peas, shakes made with soy, shakes made with hemp as well as brown rice protein. Carefully studying the pros ND cons of each of the above listed protein fhpe can help you make the best decision about the perfect one for you.
1. Whey Shakes
Whey shakes is a water-soluble milk protein that is popular among athletes. It is a complete set of protein. This simply means that it contains all the essential amino acids that the human body requires to function properly from food. Whey shakes has a more advantages than the casein and vegan protein shakes. One of the major advantage of whey shakes is that it is a quick digesting protein that alot of people can easily absorb. Therefore, it is necessary for consumption immediately after a workout. Also, in conjunction with calorie reduction, whey shakes according to various research carried out has also been proven to improve body composition and also increase fat loss as well as preserve lean muscle mass. According to research, whey shakes is endowed with the power lower blood sugar levels, reduce blood pressure levels, as well as improve hunger control. Not only that, it is said to ease inflammation as well.
2. Casein Shakes
Casein shakes is a type of protein that is richly endowed in glutamine. Glutamine is a basic amino acid that helps to speed up muscle recovery after exercise. Casein comes from dairy therefore making it unsuitable for vegans and people who allergic to milk. It is however a milk byproduct rather than a cheese byproduct. According to research, casein shakes is known to be a slow digesting protein that is better taken for full recovery from endurance exercises than strength training. Casein shakes is most preferable if you are looking for a high protein meal replacement to add to your weight loss plan. One major health benefit of casein shakes is that it has a slow rate of absorption which tends to feel you up and keep you full for a long period of time. This therefore makes it better than whey shakes.
3. Soy shakes
Soy is a plant-based protein that is universally available than other vegan sources. In various research carried out by scholars, soy protein shakes have shown similar effects to those of whey and casein shakes. This is to say that both soy, whey and casein shakes produce approximately equal gains in strength and muscle mass. Soy shakes contains all the basic amino acids. It can as well serve as the best alternative for people who do not consume dairy.
4. Vegan Proteins
Most commercially available vegan proteins are produced from peas, brown rice or hemp. Although study shows that whey, casein and soy are all complete proteins, which simply means they contain every essential amino acid the human body requires, their plant based alternatives are not complete. It is therefore important to note that vegan protein shakes tend to contain smaller amounts of protein per serving than dairy based shakes or soy.
Many plant-based protein shakes we know today contain pea protein. Pea is the best quality alternative to soy as well as other dairy-based proteins. Pea protein is also a great source of the amino acid arginine.
Hemp seeds are complete proteins that are also endowed with essential fatty acids. This therefore makes hemp a perfect choice for vegans or people with dairy or soy allergies.
Risk factors involved in consuming protein shakes
1. Protein shakes may cause digestive distress for people with dairy allergies or trouble digesting lactose. They also stand the risk of experiencing gastrointestinal discomfort that is if they use a milk-based protein shakes.
2. Protein shakes may be high in additional sugar and calories. Some protein shakes have little additional sugar while others have a lot let’s say roughly about 23 grams per scoop. Some protein shakes wind up turning a glass of milk into a drink with more than 1,200 calories. This could however lead to weight gain and an unhealthy spike in blood sugar. The recommended limit should be 24 grams of added sugar per day for women and 36 grams for men.
Protein goals per day
It is important to note that you are to aim for the recommended dietary requirements for protein intake per day and nothing less. The recommended dietary requirements is: 46 grams per day for women and 56 grams per day for men. Below is an example for you:
1. An egg for breakfast (should be roughly 6 grams)
1. 6 ounces of plain Greek yogurt for lunch (should be roughly about 18 grams)
2. A handful of nuts for a snack (should be roughly about 4–7 grams)
1. A cup of milk (should be roughly about 8 grams) plus 2 ounces of cooked chicken for dinner (should be roughly about 14 grams)
Health risks of protein shakes
Despite the numerous health benefit of protein shakes, it also has some controversy that surrounds it’s safety
1. Protein shakes likey not advisable for those that are lactose intolerant as it might cause constipation and nutritional deficiencies
2. Consuming too much could be dangerous as it can this the pressure inside the kidneys which can cause then to filter more blood than usual.
Note that there are no evidence that shows that it damages the liver.
It is therefore advisable to consult your doctor before adding protein shakes to your meal plan.