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Health Supplements
Do You Need To Take Protein Shake?
More and more people are supplementing their diet
with protein powders and shakes as a way to lose weight, build muscles and to
enhance their sports performance. So what are the benefits of protein shakes
and why you should take this health supplement?
You see, protein is one of the body's main
building blocks for muscle, bone, skin, and other tissues and protein shakes
come in many combinations of protein, carbohydrates and fats. Protein shakes
also come in a variety of flavors in powder form or in ready-to-drink
packages, such as in cans, bottles or foil packs.
Protein shakes are used mainly by athletes
who need feed their muscles right after their workouts since it may not be
convenient for many people to have a well balanced meal immediately after
their workouts and that is why these ready-to-drink shakes are so popular.
An endurance athlete may find it easier to
train with the help of protein shakes because protein helps the body recover
from intensive exercise workouts. For the people who want to build muscles,
protein shakes can also help repair damage to muscles that occur during
intensive weight training.
The average fitness enthusiast who works out
hard but does not want to be an endurance runner or bodybuilder may also
benefit because this is the kind of person who might run 4-5 times a week and
lift weights 3 times a week. A study of 130 U.S. Marines examined intense
exercisers who supplemented their diet with 10g of protein, 8g of
carbohydrates and 3g of fat found that these marines had fewer infections,
less heat exhaustion and less muscle soreness.
So how much protein do you need?
Well, it depends because almost everybody from a
develop country can get the protein they need from foods and drinks in their
meals. The recommended daily consumption of protein for healthy adults is
about 45 to 56 g of protein a day. For those who want to build muscles need to
consume 1g per pound of their lean body weight.
Protein shakes also vary in protein content
for different brands. So if you want to build
serious muscles and want to be a bodybuilder, you have to choose the
brands that have more protein content in them. Endurance athletes are likely
to favor drinks with more carbohydrates. If your goal is to lose
body fat, then choose a brand that is mainly protein which has fewer carbs
and only a little bit of fat.
Types Of Protein Shakes
Protein shakes contain many different types of
protein in varying amounts. They may include milk, cassein, egg or soy
proteins. The source of the protein and how it's purified during manufacturing
may affect how well your body can digest and absorb the amino acids, the
building blocks of protein.
Whey
protein is a fast absorbing protein
found in milk and is to be consumed immediately after an intensive workout.
Casein protein is the main protein in milk and is slow absorbing and that is
why it is a good meal replacement drink and are also consumed before sleeing
as its slow release will feed your muscles through the night.
Soy protein is just as effective as any
protein source although some male athletes think of it as a 'girl's protein.
Research also does not support the myth that soy protein lowers blood levels
of testosterone or reduces lean muscle mass.
So if you workout in a gym, you should
definitely consume protein
powder supplement to achieve optimum workout results!
Best Wishes
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