How Do Protein Shakes Help Your Body?

Protein shakes come in a powder or are sold in premixed form to provide you with a source of nutrition. The nutritional benefits depend upon the type of protein you are blending. Your body is able to use some proteins while creating minimal waste.

Supplements Your Daily Diet

When blended with skim milk or cold water, protein shakes can provide a lower-calorie alternative to some whole foods. If you choose a protein shake over a higher-fat or higher-calorie option like a candy bar or bag of chips, protein shakes can help you lose weight because you are consuming fewer calories. Also, if you have trouble getting enough protein in your daily diet, protein shakes can help supplement your diet. Your body needs between 46 and 56 g of protein per day to perform body functions like maintaining muscle mass and repairing tissues.

Types

A variety of protein sources can be blended or prepackaged in protein shakes. Some benefits can depend upon the protein type used. Whey protein, which is derived from milk proteins, is ranked highly for its bioavailability, meaning the body uses most or all of the protein with little wastes produced. Whey protein is considered more effective than whole food sources of protein in terms of how the body uses it to repair lean muscle mass and reduce muscle recovery. Soy protein is another powder that can be blended into shakes. This type is derived from soybeans. Benefits include lowering your blood cholesterol levels. Soy protein also may have some value in protecting bone density, according to Pennsylvania State University.

Research

A 2011 study published in the "Journal of the Federation of American Societies for Experimental Biology" conducted at Colorado State University studied 16 participants to determine the effects of protein vs. carbohydrate shakes in building muscle. The researchers found the exercisers who drank a protein shake after exercising were stronger and fitter than their carbohydrate-drink counterparts. "If you want to age gracefully, this study shows that proteins taken after exercise keep your muscles strong and fit," said Dr. Gerald Weissmann, editor in chief of the journal, in an interview in "The Independent."

Considerations

While protein shakes are efficiently used in your body, they can be substituted for a single meal or snack but shouldn't be used in the place of several meals or snacks. This is because you also need whole foods, which have additional nutrients needed for muscle growth and function. Examples include fruits, vegetables and whole grains. Also, consuming excess amounts of proteins each day can be tough on your kidneys because they must filter proteins and wastes. Keep your protein intake within the recommended limits, and you can reap the health benefits.