Protein supplements?whether in liquid or powder form?are used to replace protein foods like meat and eggs. Protein powder is made from whey, which is a byproduct from cheese processing, and is often added with additional vitamins and minerals. This type of supplement is ideal for those who want protein in their diet without the saturated fat that often comes from eating animal products.
Convenience
Protein shakes are easy and economic to prepare. Add a cup of milk or water to one or two scoops of protein powder, depending on the brand and the measuring cup size that the product comes with. The shake can be carried in a thermal, making it convenience to transport to work or to the gym.
Healthy Snack
Instead of eating sugary or fatty snacks like candy bars, potato chips or cookies, protein shakes provide essential vitamins and nutrients (calcium, potassium, sodium) as well as quality amino acids. Some brands contain sugar for flavor and carbohydrate intake, but they are usually much less than soda and other junk foods.
Lacto-ovo Vegetarian
Lacto-ovo vegetarians do not eat any meat, but they do eat eggs and dairy products. Since whey protein comes from dairy, it is a good source of protein for this population; otherwise, they would rely more on combining plant sources of protein and other dairy products.
Post-Workout Recovery
Whether you are doing weight training or marathon training, consuming a meal consisting of quality protein and some carbohydrates within 30 minutes after a workout is ideal for repairing damaged muscle tissues and replenishing cell energy. Protein shakes provide a quick protein absorption in its liquid form. Sports dietitians recommend consuming 1.2 to 1.4 grams of protein per kilogram of body weight for strength and power athletes, and 1.4 to 1.8 grams of protein for endurance athletes like triathletes and cyclists. A typical serving of protein powder (30 g) contains about 24 g of protein.
Low Fat
Protein shakes are very low in fat (1 g per 30-g serving, 1/2 gs from saturated fat) and make a good source of protein for those who are at risk of heart disease and other cardiovascular diseases. Because of their low fat content, protein shakes have fewer calories than eating meat and each serving is pre-measured with a scoop which helps control portion size. Each 30-g serving is 120 calories.
References
- \"Ultimate Sports Nutrition\": Ellen Coleman; 2004
- \"Perspectives in Nutrition;\" Gordon Wardlaw and Margaret Kessel; 2002
- The Daily Plate
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