What Are Protein Shakes?
These ever popular nutritional supplements are usually marketed in powder or ready to drink packaging like cans. Several research studies show the benefits they can have on bodybuilders, athletes, and active individuals, or vegetarians with little protein intake in their diet.
The shakes themselves are mainly designed to deliver supplementary amounts of protein, carbohydrates, vitamins, fats, fiber and nutrients to the body, and while it’s widely thought for a protein shake to be made up of more protein than anything else, this isn’t necessarily the case.
Their nutritional value ranges from 100% protein to variations with higher levels of carbohydrates, fat, vitamins and sometimes low amounts of protein compared to other nutrients included ie Carbs. These types of Shakes are commonly known as Mass Gainers.
Protein Shakes and Fat Burning
For fat burning, shakes containing zero Carbs are effective when used in conjunction with a calorie controlled Diet and regular exercise. Taking in a large amount of protein via shakes will greatly help to continue to build muscle and prevent it from wasting away as you continue to lose Fat.
Pros & Cons of Different Variants Of Protein
Casein
Pros
- Main Protein in milk.
- Remains in the body for a longer time period so is digested slowly
- Great supplement as a meal substitute or drink for before bed to prevent muscle breakdown
Cons
- Slow ingestion into the body – this is unsuitable as a post workout shake when you need Protein delivered to the muscle groups ASAP.
Whey
Pros
- Faster Ingestion – perfect fro after a workout when the body requires replenishment FAST
- Recommended for after intense workouts
Cons
- Remains in the body for a shorter time period than Casein
Soy
Pros
- Plant-based suitable for vegetarians
- Has antioxidants
- Great as a meal substitute
Cons
- Not as highly regarded as a complete Protein as Milk or Meat Proteins
- Data on the benefits/risk ration of large amounts of Soy are inconclusive
- Expensive and less available than other forms
When To Take Them?
Effectively taken as meal replacements or nutritional supplements timing is important depending on your overall goals. Because the average bodybuilder or athlete can’t take a solid meal after workouts, Shakes make for a useful supplement to replenish body nutrients. Athletes who take protein shakes while training or after serious activity will receive benefit from them as they help to restore muscle glycogen used up during such workouts and quickly gets the muscles recovering and rebuilding back stronger than before.
Bodybuilders should favor shakes with high levels of protein while endurance athletes like long distance runners require more carbohydrates in their Shakes. Saying that – Bodybuilders too require Carbs pre and post workout in order to power through their workouts if they are on a Mass Building Cycle.
Luckily, there are different protein shakes available in the market to meet the various needs of people looking towards including protein shakes as part of their daily diet.
