Protein shakes are not just a gimmicky supplement pedaled by gyms and fitness magazines. They can enhance the results of your workouts and help with weight loss.
Features
Powdered protein is usually mixed with water, milk or fruit juice. Prepared protein shakes can be bought from a refrigerated case or a smoothie bar.
Types
Protein shakes often contain whey protein, a byproduct of the cheese-making process. The body processes whey protein quickly, making it available for use by your muscles almost immediately. Protein shakes made with soy (the only complete vegetarian protein) and eggs are also available.
Muscle Growth
Protein shakes with 20g to 40g of protein consumed within 90 minutes of your workout enhance muscle repair and recovery following a strong strength-training workout.
Endurance Support
A moderate amount of protein (10g to 20g) consumed following an endurance session such as a long run may better restore glycogen stores and repair muscles than a carbohydrate drink alone.
Weight Control
Protein shakes, particularly those made with whey, may assist in weight loss by helping you hold onto lean muscle mass and increasing your feelings of fullness. When using protein shakes to support weight loss, it's important that the ingredient lists don't contain too much added sugar or other fillers.
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