The U.S. Department of Agriculture recommends from 10 to 35 percent of daily calories should come from protein. When eating a typical American diet, most Americans get plenty of protein, and easily meet this amount. Protein is necessary for growth, tissue repair and immune function. It also preserves lean muscle mass. A protein shake diet involves replacing some or all of your meals with a drink made from protein powders.
What is Protein?
Proteins are a macronutrient. Macronutrients are nutrients that provide the human body with calories or energy. Carbohydrates, proteins and fats are the three macronutrients that should be consumed in large amounts, according to the McKinley Health Center at the University of Illinois at Urbana Champaign. Fat provides nine calories per gram consumed, but protein and carbohydrates only contain four calories per gram. Proteins form part of every tissue, cell and organ in the human body. The proteins that make up the human body constantly need to be replaced. It is important you eat enough protein as it will be turned into amino acids through the digestive process and used to replace body proteins, according to the Centers for Disease Control and Prevention.
Protein Food Sources
Protein is found in meats, poultry and fish. Dairy foods and eggs are also rich sources of protein. Vegetarians can ingest adequate protein by eating a varied diet rich in legumes, tofu, nuts and seeds. Some grains, vegetables and fruits also provide small amounts of protein.
Protein and Weight Loss
Protein shakes can be used to assist weight loss and muscle development; bodybuilders use them to help enhance performance. The protein contained in a protein shake only takes around 30 minutes to reach muscle after ingestion. Muscle tissue needs protein to maintain itself, and during a workout the body breaks down muscle cells. Protein shakes may also help the body burn fat, as it is believed consuming protein increases metabolism which in turn encourages the body to burn stored fat rather than storing fat. Protein-rich drinks and foods also create a feeling of satiety which supports weight loss, according to "A to Z of Health and Beauty and Fitness," an online magazine.
Preparation
Protein shakes are usually sold in powder form. A protein shaker helps optimize the protein shake -- simply add the ingredients to the shaker, shake and drink directly from the container, according to Lifebridge Health at Sinai Hospital. The shaker helps to dissolve any lumps of powder. Several ingredients to mixed together to improve the nutrient content and flavor of your shakes. Some options include skim or soy milk, fresh fruit juices, frozen berries and coffee granules.
Expert Insight
According to the Mayo Clinic, protein shakes are not "a magic bullet for weight loss." Katherine Zeratsky, a nutritionist with the Mayo Clinic, says that although replacing some meals with a protein shake may help reduce your caloric intake, you will miss out on the other benefits of eating whole foods, such as fiber. Zeratsky maintains that if you are eating a healthy diet that contains lean proteins, adding protein shakes to your weight loss strategy is unnecessary.
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