What to Consider with Protein Shakes

If you are looking for a way to help live a healthier lifestyle, you may be looking into protein shakes.  Protein is an excellent way to help keep the bones, muscle and skin strong.  Athletes have relied on protein supplements from protein bars and protein powder for years.  Even if you are not athletically inclined, you may still want to know the pros and cons of a protein diet or protein shakes in particular.  There are a few things to consider when looking into protein to help maintain weight and muscle.

Protein shakes can come in a variety of combinations of carbohydrates, fats and protein. In many cases, protein shakes are used after a workout to help the body to recover from activities such as endurance or strength training as it helps restore muscle glycogen. In addition, those who exercise intensely may find other benefits from a protein shake such as fewer infections or minimized heat exhaustion and sore muscles. There has been no concrete research to support the belief that protein shakes help with weight management. However, this is a possibly as muscle replaces fat in the body.

Since adults need a daily intake of .75 grams of protein per kilogram of body weight, a protein bar or protein shake can provide a viable supplement if it is not gotten from regular meals and drinks. Furthermore, protein can benefit those who do not want to necessarily want to be endurance or strength athletes but rather have a general interest in fitness.

Strict vegetarians could also benefit from protein shakes as they are at risk of having low protein. If you exercise regularly, you may need some extra protein. However, protein itself does not build muscle mass. This could be good news for those who want to keep healthy but do not want to become overly muscular. For instance, should you simply want to lose body fat but not build too much muscle, you may look into a protein shake that is mostly protein, has few carbohydrates and little to no fat. If you are an endurance athlete, you may want a protein shake that has more carbohydrates.

Protein shakes are found in many varieties. Some more well-known brands of protein shakes are Greenergy, Pro Energy Whey Protein Powder, Omega, SlimFast and Muscle Milk. However, you do not necessarily have to go with a specific brand to get your protein needs. There are three different types of protein in protein shakes: casein, soy and whey. Each has its own way of working in the body, so they should be kept under consideration when you are fulfilling your protein needs.

Casein is the primary protein found it milk. It is slow absorbing, so it is in the body for a longer time. Casein is best as a meal replacement supplement or used before bedtime. On the other hand, whey is also a protein found in milk, but it is fast absorbing and stays in the body for shorter periods of time. Whey protein is used after intense workouts. It does not only come in milk. You can find whey protein powder as you would many other types of protein supplements.

Soy protein is perhaps the least understood of these three proteins. Soy is plant-based and just as digestible as casein and whey. However, soy has antioxidant capabilities and is a good meal replacement supplement. Still, many male athletes are reluctant to use soy protein, as they believe it lowers blood levels of testosterone and leaves the body lean even though this has not been scientifically proven. Some women believe that it does help alleviate discomfort from menopausal symptoms but this too has not been supported by research.

There are a few health concerns for those who use protein shakes.  The kidneys must filter out what you do not use since protein is not stored in the body.  There is a risk of consuming too much protein, which can cause dehydration.  It can also put you at greater risk for more serious conditions such as certain forms of cancer or osteoporosis, gout and kidney stones.  However, research has not supported that the shakes themselves are harmful to the bones and kidneys.

Protein shakes must be used with the same discretion and caution as any other dietary supplement.  Be sure to know what is in your protein shake whether it comes in an already drinkable form or a powder supplement to add to some form of drink.