Protein shakes come highly recommended in the fitness industry. Several exercise gurus including Jillian Michaels of The Biggest Loser and Tony Horton, creator of P90X, have their own line or endorse a line of exercise recovery protein drinks. Protein drinks provide nutrition needed to repair and replenish the damage that occurs during exercise.
Impact of Cardio Exercise on the Body
Cardio exercise burns calories to control weight and strengthen the heart. However, exercise also takes a toll on your body. When you sweat, you lose water and electrolytes. Liquid loss can lead to dehydration and related problems such as heat exhaustion, stroke, seizures and shock. Exercise also breaks down muscle tissue and depletes glucose and other nutrients to fuel your workout.
Protein Shakes and Exercise Recovery
Protein shakes replenish liquid lost during exercise. Further, protein speeds up muscle recovery, according to a 1999 study by the University of Illinois reported in "Science Daily." A 2009 James Madison study showed that chocolate milk produced the same or better exercise recovery results as carbohydrate drink with the same calories. Chocolate milk provides protein and makes a great base for shakes. Protein shakes also provide carbohydrates from milk, sugar or fruit that replace glycogen and glucose stores lost during exercise. You should consume protein shakes within the first hour after cardiovascular exercise to reap the benefits according a 2010 study published in the "International Journal of Sport Nutrition and and Exercise Metabolism".
Types of Protein
Twenty-two amino acids make up the protein needed to maintain health. Your body produces 14 of the needed amino acids and gets the remaining eight through your diet. Only animal proteins such as meat and dairy provide all eight amino acids. Some vegetables provide amino acids, but only soy provides all eight. The two popular protein powders are whey -- a milked-based protein -- and soy. A 2009 study in the"Journal of International Society of Sports Nutrition" indicated that there was no difference in muscle mass development between whey and soy proteins. Vegans should choose soy because whey is an animal product.
Protein Shakes
David Zinczenko, author the Abs Diet, recommends protein shakes and suggests starting with a base of low-fat milk and yogurt, whey powder and ice. Add flavorings that appeal to you such as fruit. Or add chocolate whey powder and instant coffee powder to your base for a mocha shake. Instead of coffee, you can add peanut butter for additional protein.
References
- Jillian Michaels: Natural Whey Protein
- P90X: Results and Recovery Formula
- "Journal of Sports Science"; Fluid and Electrolyte Loss and Replacement in Exercise; R.J. Maughan; 1991
- MayoClinic: Dehydration
- University of Massachussetts: Exercise Induced Muscle Damage & Repair; Michael P. Sullivan
- Science Daily: Eating Proper Foods At Right Time After Exercise Can Speed Recovery
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