Protein drinks are premixed protein supplements used as snacks or meals to increase protein consumption. They are convenient for people who want to eat healthy on the go. Consuming protein helps with building muscle, improving metabolism, speeding recovery and can aid in weight loss. Protein's function in the body is to repair tissues, namely muscle. Our muscles are like factories for burning calories, so the more of it we have, the more energy we expend, even at rest. Protein drinks can be consumed as a morning pick-me-up, a mid-meal snack, pre- or post-workout, as a meal replacement or before bed.
What to Look for
Always make sure to read the labels. Check for the amount, type and quality of the protein. Then make sure it fits your budget and goals. Common types of protein used in these shakes are whey, casein, eggs, soy, and rice. Whey and casein are the "curds and whey" from the old nursery rhyme. Whey protein is very easily digested and very bioavailable. You will know quality whey by the words "whey isolate" listed in the ingredients. Casein protein is slower to digest, but gives a sustained release effect that maintains a constant flow of protein to the body. However, the "curdling" effect in the gut can cause stomach irritation. Most meal replacement shakes combine both casein and whey for a knockout, one-two punch of fast and slow digesting proteins. Few shakes use egg protein, however it can be a great source of protein for a nearly perfect amino acid spectrum. Soy, rice, and vegetable proteins offer other alternatives, but can be incomplete in their amino profiles. Taste and price are the most important factors to consider. Popular brands such as EAS, Met-RX and Muscle Milk can be found at such retail health stores as the Vitamin Shoppe or General Nutrition Centers. These days even grocery stores and gas stations carry protein drinks. Of course, they still sell donuts and potato chips too, so remember to make healthy choices. New alternatives such as protein shots and protein water are also available.
Common Pitfalls
Not understanding the label is a common pitfall when purchasing protein drinks. Avoid drinks with excessive amounts of sugar, fat and additives. Look for shakes that have fiber added. Match the quality, quantity and type of protein to your needs and goals. Too much protein can cause digestive distress. Most healthy adults can manage 20 to 30 gm of protein in a meal without discomfort. This number is personalized and can be lower for women and much higher for very active men. Remember to eat real food. Never rely on protein shakes as your sole source of nutrition. Protein drinks should be used as a healthy supplement to a diet and exercise program.
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