Breaking Down Protein Shakes

Breaking Down Protein Shakes

You put so much effort into getting fit that you’re probably willing to try just about anything in the hope of staying fit and making all that work pay off. Look around the gym or fitness studio and you’ll probably find a sea of bottles, filled with various shakes, smoothies, and supplements. Everyone from the muscle-head training for a figure competition to the grandmother who wants to get in shape to play with her grandchildren seems to have a magic formula to sip on between reps or on the walk back out to the real world.

In fact, you might think that, if you don’t follow the trend, you’re somehow missing out on the key to health and wellness, that the shake itself is what would seal your success.

Here are a few quick facts, and then we’ll dive in a bit deeper:

• Nutrition is crucial to your overall fitness. You may have heard the phrase “abs begin in the kitchen,” and to a certain point, that’s true. But defining your goal is the most important part of the equation. If you’re looking to lose weight, you may have a different set of nutritional guidelines to follow than someone who wants to build muscle mass, perform better in a specific sport, get better endurance for longer workouts, etc. There is no one-shake-fits-all recipe.
• Calories count. This may seem like an overly simple statement, but the truth is that every addition to your shake or smoothie means that the overall calorie load and nutritional density change. Dumping in various powders, fruits, nut butters, and more may make the shake more delicious and filling, but you need to weigh that against what it will require you to do in terms of activity.
• The more processed the ingredient is, the more cautious you should be. Regulation of supplements and shakes can be a little looser than for medically prescribed items, and companies have a vested interest in making delicious and appealing products, so you may not want or need some additives. Sugars or artificial sweeteners are prevalent in many brands, as are artificial flavors, refined soy, and other ingredients companies add to bulk up the powder. Some supplementation may be very helpful, but keep in mind that real, whole foods provide many nutritional benefits without the drawbacks!

Let’s get into more detail and specifically talk about the what, why, when, and how of protein shakes.

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What?

What’s the difference between a shake and a protein shake? Sometimes, not that much. Because protein is found in milk and milk products as well as nuts, nut butters, and several other additives, even a dessert shake has protein in it! The biggest difference (outside of marketing) is that protein shakes are designed to support and enhance fitness goals, and they are meant to be consumed at specific periods or intervals so they help muscle cells recover after tough workouts.

While not required, another hallmark of a protein shake is that it often includes a protein powder or supplement. The sources may include:

• Milk
• Whey
• Casein
• Egg
• Soy
• Rice
• Legumes (peas, nuts, or beans – technically, these may be classified as vegetables, but companies have started to use them as plant-based powders)

What’s especially nice about the options is that there are variations for all needs: milk and whey protein sources won’t be appropriate for someone with a dairy intolerance, but plant-based proteins may work well. Someone who avoids soy may prefer a pea or egg protein.

If the goal is just to increase your protein intake, eating a spoonful of almond butter or a couple of hard-boiled eggs will do the trick. A shake can include other nutrient-rich ingredients like fruits, vegetables, or grains to make a blend that is more filling, more flavorful, and a more balanced part of the day’s food.

Why?

Protein is a macronutrient, and along with fat and carbohydrate, it’s essential to the human diet. Protein is made up of amino acids linked together by peptide bonds, and its main goal in the context of fitness is to help build and repair body tissues.

Original article and pictures take https://www.fix.com/blog/timing-your-protein-shakes/ site