Protein, as a nutrient, plays a major part in the overall health and development of your body. According to Janice R. Hermann, Ph.D., RD/LD, a nutrition specialist at Oklahoma State University, multiple substances that control body functions, such as hormones and enzymes, are made from protein. You can get protein in your system through a variety of ways. One way that has grown popular is through smoothies in the form of powder. This is a fast, efficient and effective way to up your protein intake with minimal caloric overload.
Whey or Casein?
A trip into a nutrition store will present two major protein powder options: whey and casein. Both types of protein are derived from milk, each works differently. Whey is a quick-digesting, low-calorie, multiple servings per day protein. Whey can digest in as little as 45 minutes, and often comes in a the form of 100 percent pure whey protein powder. Casein takes several hours to digest, sometimes as many as seven hours. Casein is best taken just before bedtime, or immediately after exercise, for its long lasting effects.
Daily Recommendations
The daily protein intake recommendation is set by the U.S. Department of Agriculture, based primarily on your level of activity. An adult who lives a sedentary lifestyle needs 0.4g of protein for every 1 lb. of body weight. That amount goes up to 0.6g if you live an active lifestyle, and raises up to 0.8g if you lift weights with the goal of gaining muscle mass.
Flavor and Texture
While the ultimate goal of a healthy smoothie may not be a fantastic-tasting treat, pairing your powder with your smoothie ingredients properly can certainly help create a better-tasting drink. Many protein powders are only powder in name, especially those that are casein based. Some powders come in flavors like "cookies and cream" and contain chunks of a cookie-like substance. If you are adding a scoop of this powder to a berry-intensive smoothie, the two tastes may not meld into a palpable smoothie.
Benefits
According to Hermann, the primary use of protein is to repair and build body tissue. When the body goes through rigorous exercise, the muscles fibers in your body literally tear and become damaged on a microscopic level. Protein drives the process in which these fibers are healed, and ultimately come back stronger and larger. After the fibers are damaged, the body sends satellite cells from between the muscle's plasma membrane and basal lamina to the site of the tear. These cells reproduce and fuse onto the torn fibers, eventually becoming one with them and producing a larger, stronger muscle in the end.
Warning
One gram of protein contains just 4 calories, which, if your daily caloric intake is around 2,000, doesn't sound like much. Excess protein in your diet can have a negative effect however. If you eat more protein than your body requires to maintain and rebuild tissue, the protein is then used for energy. If your body doesn't need the extra energy, that protein is then turned into fat in case your body needs the energy at a later date. If you live a sedentary lifestyle and eat more protein than is necessary, adding too much protein to your smoothies can have an adverse effect on your waistline and your overall health.
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