A protein shake is a sweet-tasting dietary supplement made of powdered protein mixed with water, milk or juice and flavoring such as chocolate or vanilla. It helps to improve performance both in the short term and in the long term. Health and nutrition companies sell ready-made protein shakes for consumption. However, you can also make your own protein shake from ingredients around your kitchen to avoid the heavy metals sometimes associated with the ready-made protein shakes sold in stores.
Ingredients
Protein is the main building block for all organic tissue and the critical nutrient that the muscles need to grow. Whey protein, which comes from milk, is the primary ingredient in most protein shakes. It contains high levels of amino acids, which aid in the synthesis of muscle mass. The carbohydrates in the shake also help provide energy for athletic performance and boost the rate of muscle synthesis. Some protein shakes are made from casein, another protein within milk, and proteins isolated from soybeans.
Benefits
A mixture of protein and carbohydrates creates better muscle refueling and building response (see reference 1). It also reduces the release of cortisol, a stress hormone that can break down muscle mass. The general workout period is the time when the muscles are at their most sensitive to nutrients. The muscles begin repairing immediately, and a special type of carbohydrate called glycogen, which the muscle stores, needs to be replenished. Consuming a shake during and up to 30 minutes after a workout is critical for performance and recovery.
Evidence
A 2004 study published in the "Journal of Applied Physiology" found that a group of U.S. Marines who took 10 g of a casein protein supplement, combined with 8 g of carbohydrates and 3 g of fat, had better overall health in terms of muscle soreness and tissue hydration during prolonged and intense training compared with those who only took a placebo. Another study published in a 2011 issue of the journal "Medicine and Science in Sports and Exercise" found that increased intake of dietary protein improved performance in trained male cyclists.
Protein Effectiveness
A major reason why protein shakes enhance performance is because whey protein isolate scores high in most metrics of effectiveness, including protein efficiency, protein digestibility and net protein utilization by the cells. Whey protein also contains all of the essential amino acid in high amounts. Casein and soy proteins, too, rank quite high in overall effectiveness.
References
- USA Today; Protein Pulls Ahead on the Post-Workout Menu; Janice Lloyd; February 2009
- "Journal of Applied Physiology"; Postexercise Protein Supplementation Improves Health and Muscle Soreness During Basic Military Training in Marine Recruits; P.J. Flakoll, et al.; March 2004
- "Medicine and Science in Sports and Exercise"; Effect of Increased Dietary Protein on Tolerance to Intensified Training; Oliver C. Witard, et al.; April 2011
- U.S. Dairy Export Council: Proteins
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