Many people are looking at various ways to boost their capacity for physical exercise, enhance their athletic performance or lose weight. Protein shakes are health supplements that allow you to consume a large serving of protein in a single drink, Smart Bodies Fitness says. This offers some health benefits and performance applications, especially for athletes. Therefore, given the high demand, there are hundreds of brands and flavors of protein shakes available on the market today.
Types of Protein Shakes
Protein shakes are a mixture of protein, fat and carbohydrates; their exact combination depends on the brand of protein shake. There are several kinds of protein used in these shakes, as Protein Report notes. Whey is the best known type, a dairy protein that is quickly and easily digested and containing lots of essential amino acids. Casein is the other dominant dairy-derived protein, slower-acting compared to whey and best consumed before rest or sleep. Soy protein is made from soybeans and contains amino acids, isoflavones and fiber in addition to protein. Lastly, egg proteins have some of the highest protein quality and are a great non-dairy alternative.
Muscle Growth and Repair
When you engage in physical activity, your muscles develop minute tears that are repaired during your rest period, thereby building up your muscle's capacity for exertion. Protein is needed for this process, and athletes often use protein shakes to help rebuild their muscles for the next workout or competition. The large dose of protein is especially useful for athletes participating in explosive, strength-based sports, such as weightlifters and sprinters. Athletes in endurance sports, such as long-distance runners, will need drinks that contain a greater proportion of carbohydrates as well as protein.
Diabetes Weight Management
Losing weight and maintaining a healthy weight are very important factors in your overall health, especially if you are diabetic. If you're working out, your body needs more calories and energy. It burns lots of calories after a high-protein meal, thereby making you lose weight. However, diabetics cannot consume large amounts of carbohydrates for energy, often making exercise problematic. This is where protein shakes come in as a useful health supplement, USPharmacist.com explains. Since they are high in protein and low in carbohydrates, they are exactly what exercising individuals with diabetes require.
Pediatric Use
Protein shakes are used to feed infants when breast milk is not an option, USPharmacist notes. Whey protein is flavorless and easily digested, and is not likely to cause an allergic reaction when hydrolyzed. This makes it very useful for meeting the nutritional needs of babies. Whey-based formulas contain many of the same nutrients found in breast milk and have been proven to reduce crying in babies with colic. These formulas have also been shown to benefit expectant mothers as well, given the increased bodily demands for protein during pregnancy.
Hot Flash Alleviation
Consumption of soy protein shakes mixed with milk or water have been associated with a reduction in hot flashes in some women during menopause. However, although some clinical studies show evidence that soy protein shakes have some potential for alleviating hot flashes, the evidence is not conclusive, according to the National Center for Complementary and Alternative Medicine.
Wound Healing
Doctors often prescribe whey protein to supplement the wound healing process, USPharmacist.com explains. The body needs extra nutrients, proteins and amino acids in healing open wounds. This makes protein shakes very useful for reducing the healing time of burn victims and surgery patients. In addition, whey protein's antimicrobial quality has led to its use in oral health care products.
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