Fitness magazines and gyms boast about the power of protein shakes to enhance the results of your workout. Even if you are not a power lifter or body builder, protein shakes provide benefits including stabilized blood sugar levels, increased satiation and a higher rate of calorie burn. Protein shakes are not a gimmick, and do have a place in a healthy diet.
Features
Protein shakes may be made with whey or soy protein powder. Pre-mixed shakes are also available in refrigerated cases or at smoothie bars. Whey, a derivative of milk, is most commonly used in protein shakes. Whey protein is a highly bio-available natural source of protein with isolate powders offering up to 90 percent protein per serving and an excellent amino acid profile. Soy is the only complete vegetable protein and is an adequate alternative to whey.
Fitness Benefits
Fitness professionals recommend that exercisers drink a protein drink immediately after an intense strength training session. The protein helps repair the micro-tears created in your muscles during a workout. Drinking a protein shake containing between 15 and 40 grams of protein within 90 minutes of your workout has been shown by numerous studies including ones published in the "Canadian Journal of Applied Physiology, Nutrition & Metabolism and Medicine & Science in Sports & Exercise." The conclusions of these 2004 and 2007 studies were that the consumption of amino acids, such as the ones found in whey protein, stimulates protein synthesis and results in a positive balance of muscle growth.
Protein shakes also help endurance athletes recover from long cardiovascular workouts. A shake that includes about 15 g of protein and 50 percent of its calories from carbohydrates helps reload glycogen stores. Although most fitness professionals recommend whey protein, soy has been shown to be a valid alternative with similar effects.
Weight Control
The Whey Protein Institute details several ways in which whey protein shakes help with weight management and loss. Protein requires more energy to digest than other foods, and results in a greater calorie expenditure post-consumption. Protein shakes made with pure protein and fruit contain no fat and healthy carbohydrates. The amino acid leucine, provided by whey protein, helps preserve lean muscle tissue and promotes weight loss. Protein helps suppress the appetite and can help you stick to a low-calorie diet.
Misconceptions
You do not have to be a bodybuilder or gym rat to enjoy protein shakes. A protein shake makes a quick, filling and complete breakfast---particularly if you do not tolerate whole foods well in the morning. Drink a protein shake as a snack between meals to help stave off hunger.
Considerations
Protein shakes enhance the results from your workout and can help with weight loss, as long as you are conscientious of the calories you consume in your shakes. Pure protein powder generally provides about 100 calories per serving, but pre-packaged drinks and smoothie bar shakes usually contain added sugar and carbohydrates to push them upwards of 400 calories per serving. Mixing pure protein powder with juice, milk or water keeps the calories low. If you prefer smoothies, try making your own to control the ingredients and calories.
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