Protein shakes made with nutritious ingredients can confer a variety of health benefits, from encouraging disease prevention to curbing unwanted cravings. It's also true that protein-rich shakes can help build and repair lean muscle mass, leading to a trimmer and tighter physique. However, without other healthy eating and regular exercise, it's unlikely that shakes alone will help a woman become more toned.
Muscle Benefits
Increasing your daily protein intake helps ensure excellent muscle and bone health, since protein is an essential nutrient that enables proper cell growth, development and repair. ChooseMyPlate.gov stresses the importance of lean and low-fat sources of protein, such as the whey powder or plant-based protein powder commonly found in protein shakes. When women eat extra protein, it also increases the chances that they'll put on lean muscle mass along with body fat if they happen to gain weight.
Protein's Limitations
Even though protein shakes can help women maintain their health, they don't have the power to tone muscles by themselves. According to the Weight Control Information Network, no food item has the ability to burn fat or change your body in a specific way. In fact, Katherine Zeratsky, MayoClinic.com's registered dietitian, cautions that protein shakes and other high-protein foods can be particularly rich in calories and may actually result in unwanted weight gain if you don't control your overall calorie intake. It's also important to note that commercial shakes are classified as dietary supplements by the Food and Drug Administration, so they may make performance or marketing claims that are not backed by credible scientific research.
How to Tone
Women who want to tone their muscles and develop a slimmer, stronger physique can do so by getting regular physical activity and including strength training sessions in their exercise routines. According to the Women's Heart Foundation, strength training has a myriad of physical benefits for women, ranging from effective osteoporosis prevention to increasing range of motion to burning calories and fat. The American College of Sports Medicine recommends that healthy adult women strength train at least twice per week and include eight to 10 exercises per session.
Considerations
If toning is your objective, don't count out protein shakes immediately. Although they can't build muscle by themselves, they can help you make the most of your exercise sessions and stick to a nutritious, calorie-controlled eating plan. Before you begin using protein shakes or any other method for toning or weight loss, speak with your physician or a registered dietitian to get approval and personalized health guidance.
References
- MayoClinic.com: Protein Shakes - Good for Weight Loss?; Katherine Zeratsky, R.D., L.D.; April 17, 2010
- ChooseMyPlate.gov: Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- Weight Control Information Network: Weight-Loss and Nutrition Myths; March 2009
- WomensHeart.org: Strength Training; Kathleen B. Williamson, MS, RN
- ACSM.org: Physical Fitness Guidelines; 2007
- BIDMC.org: Diet Shakes and Meal Replacements - Can They Really Help You Lose Weight?; Monica Zangwill, M.D.; 2008
Member Comments