Healthy active adults need approximately 0.75 gm – 1 gm of protein per body weight. So for most people who weigh between 60 kg to 75 kg, they should get atleast 45 to 56 grams of protein a day, respectively. If you exercise regularly, you may need a little more protein, from any source, than people who aren’t as active. Without enough protein in your diet, your body will eat into its own muscle for maintenance. This lower level of muscle slows down your metabolism- so you burn fewer calories, and store more fat, for the same amount of calories that you eat.
Typically, people who are vegetarian and those who do heavy workouts, may need more protein in their typical diet, than what is required. So for them, adding a protein supplement to their daily diet can be helpful. Most protein supplements come in the form of powder, so protein shakes, i.e. combining them with water/milk is the most common form of consumption.
What’s in your protein shake?
Protein shakes contain powdered form of protein such as soy or whey- which is the byproduct of cheese making process. To add more taste and variety, flavouring is added to the powder so that when it’s blended with milk or water, it resembles a milkshake-style drink. Protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat. Protein shakes come in a variety of flavours in powder form or in ready-to-drink packages, such as cans.
What is the protein content of protein shakes?
Protein shakes vary in protein content, depending on the protein powder used. If you’re looking to gain lean muscle, you may prefer drinks that have a bit more protein. Endurance athletes are likely to favour drinks with more carbohydrates, but the most important thing is to consume a something after your workout. Your post workout meal should be a combination of protein and carbohydrates, and low fat.. Low fat is key as it increases the rate of absorption of nutrients.
Protein shakes which contain whey, proves as a complete protein. There are many benefits of having whey protein in diet. Firstly, it helps to build lean muscle, helps to lose weight, secondly boost metabolism, Improve athletic performance, endurance and stamina and many more.
Protein shakes and weight loss
Getting enough protein in your diet is key to building lean muscle and can help you lose fat. This is where protein shakes come in. Protein shakes which contain good quality of whey protein can be effective for fat loss and build more lean muscles, for a number of reasons:
Protein Shake Recipes
Drinking the same post work out shake can be boring for you. So, create your own protein shakes by following below recipes.
1. Mixed fruit smoothie: A scoop of protein powder can be added in milk with your favorites fruit added in it, Blend it in a mixture and drink this smoothie after the workout.
2. Banana smoothie: A scoop of protein powder can be added in milk with 1 cut banana added in it, Blend it together for a vibrant protein shake.
3. Mixed berry shake:Blend half cup of berries, milk and 1 scoop of protein powder all at one go and drink after the workout.
4. Peanut butter shake: In 1 cup of skim milk, add 1 scoop of protein powder, 1 fruit, 1 tbsp of peanut butter. Mix all in a blender and can drink after workout. It will give lot of satiety. This shake is not recommended for a post workout shake. But is better for a regular meal.
Based on quality of protein powder supplement, Protein shakes are typically powder is typically safe for individuals when consumed in proper dosage. High doses can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness and headache and it is also very dangerous for kidney stones, kidney failure, stress on the liver and ketosis.
Now days, the best selling form of protein is supplements and one should note that not all protein supplements is equal. To make sure you get high quality whey protein, you should buy from a reputed international brand. Also sometimes low cost protein powders may not be very digestible by the body so always do qualitative and intelligent shopping if you are going for protein powders. While choosing the brand, do check the sources and quantities of protein that will work for you best.
So protein shakes can help you build muscle and lose weight, but don’t overdo it, and always get your serving recommendation from a health professional.
Author Information — this article is written by a dietitian @ FitHo