According to the U.S. Department of Agriculture, everyone requires a certain amount of protein in order for their bodies to function properly day-to-day. That amount varies from person to person, however the functionality aspect remains the same. Protein contains essential amino acids that can be found nowhere else. These amino acids are responsible for building and repairing body tissue, fighting off disease and regulating your water balance.
Types
The majority of protein is found in meat and soy, however these proteins can not be mixed in with smoothies. When planning a protein smoothie diet, you are left with two choices in protein types -- whey and casein. Each of these proteins is derived from milk, with whey making up approximately 20 percent of the protein found in milk and casein making up the remaining 80 percent. Each protein is extracted and dried to make a powder form, which can then be mixed in any liquid of your choosing.
Effects
According to Dr. Jeff S. Volek, an assistant professor at the University of Connecticut and a member of the American Society of Nutrition, whey is a fast digesting, muscle growth driven protein. It's low calorie, easy to digest and lactose-free content make it extremely popular with the weight lifting crowd, and if your overall goal is to obtain maximum muscle growth through a protein shake diet, whey is largely considered to be the gold standard. Casein is a slow digesting protein that can take as long as seven hours to fully digest. It's primary benefit is to assist in the growth of lean muscle, and is best eaten just before bedtime, when your body goes into a fasting mode.
Considerations
If you are a regular couch potato, but you want to up your protein intake to meet the USDA recommendation, protein smoothies should be eaten in moderation, with a focus on keeping your total calorie count down. Sedentary individuals only need as much as 0.4 g of protein for every pound of body weight, which for a 160 lb person, comes out to just 64g of protein. Considering that one serving of whey protein contains 24g of protein, that's not an extremely high amount. Weight lifters, on the other hand, require as much as 0.8 g for every pound of body weight, doubling that amount to nearly 130g for a 160 lb person.
Benefits
Eating smoothies on a daily basis can assist you in getting multiple servings from all of the six major food groups. For example, a single smoothie can contain at least one serving from the dairy, fruit, vegetable, fats, and meat, or protein, group. There are 22 essential amino acids that form protein, and of them, eight come from foods. Eating a balanced meal driven by an eclectic mix of protein smoothies can serve your body in a multitude of healthy ways.
Warning
Not all protein powders come as pure protein. Many of the powders found on the market today are a blend of protein and other ingredients, including sugars to help a straight "water blended shake" to taste less like mixed concrete and more like a milkshake. These blended powders can shoot sky high in the calories department, which if not eaten in moderation, could wind up having the opposite effect you were hoping for. Carefully examine the caloric content of each of your smoothies to ensure you're not going above your recommended calorie needs.
Member Comments