As human beings, we have always followed the look-good feel-good belief. As a result, many of us strive to achieve a body that we look good in. And that is where protein shakes come into the picture. Protein shakes are one of the many ways people manage their weight. But what is it about protein shakes that make them one of the most sought-after weight-loss remedies?
What is Protein?
Protein is one of the many nutrients we can use for weight loss. The reason is that with the right amount of protein, you can both support a healthy metabolism as we as reduce your appetite. Furthermore, protein will also help you lose body fat without losing any muscle. The reasons mentioned above are why protein shakes have been a sort after remedy to help with weight loss.
Protein Shakes Overview
According to Coachmag.co.uk, a protein shake is a classic shake that is a few spoonfuls of protein powder mixed with water or milk. However, since they are growing in popularity, there are many more ways to make your protein shake.
A protein shake is a great way to add protein to your diet if it is in limited supply.
While most people do not rely on protein shakes, they are a great way to meet your balanced diet needs. There are a wide variety of available protein shakes, and at the same time, it is also possible to make your unique flavor from eth comfort of your home.
What are the Types of Protein Used?
In general, there are several common types of protein shakes that you will be able to find on the market. Namely, these are:
- Whey Protein: This protein powder comes from milk and has essential branded chain amino acids. These have been proven to help build up the muscles and preserve them. The amount of protein in a whey protein shake is approximately 11to 15%.
- Whey Concentrate: Unlike, Whey, Whey concentrate has a large amount of protein that ranges from 25 to 89%.
- Whey Isolate: This is the most expensive amount of Whey protein because it has the highest volume of protein powder, above 90%.
- Casein: Casein is made from milk; however, it is digested slightly slower. This type of protein is made in such a way to provide a steady amount of amino acids over time. These will, in turn, help in muscle building and repair. Experts advise taking casein at night to work throughout the night ion muscle repair.
- Soy: Soy provides all the essential amino acids, but it is made for vegan. It is s vegan protein powder that is lactose-free.
- Pea: Pea protein is of the same quality as milk protein. It is also easily digestible and hypoallergenic.
- Hemp Protein: This is plant-based and has all the essential amino acids. It is rich in omega-3 and omega-6 fats and has a high arginine content.
- Rice protein: Plant-based protein. It is lower in the essential amino acid lysine.
Are Protein Shakes Good for Weight Loss?
The answer to that question is both yes and no. The reason is that while protein shakes do make you feel fuller for longer, they do have calories as well. (Coachmag.co.uk) Therefore, if the emery that you get from the protein shake is above normal for you, you are gaining it instead of losing weight. To aid in your weight loss journey through protein shakes, you need to take note of timing and the protein shake ingredients.
For timing, Verywellfit.com advises that you take them at every meal and space them throughout the day to lead to better results. Some ingredients like sugar and fat may be loaded in your protein shake, and therefore, instead of aiding in your weight loss journey, they will hinder your progress.
Are Protein Shakes Healthy?
Research states that protein shakes are healthy, but too much of it is not advised like any other product. We are advised not to rely too much on protein shakes as basing our diet on them may lead to a not sustainable diet.
Protein shakes aid with the buildup of your metabolism as well muscles.
Most doctors and trainers advise coupling your protein shakes with an exercise routine to aid your health requirements. Other health benefits of protein shakes include reducing belly fat for those who do not want it and helping with weight management.
Protein Shake Cautions
While several benefits come with protein shakes, there are also a few things to vary. The first of which is the sugar and fat content. This can do more harm than good. Coachmag.co.uk also states that we need to be wary of the rest of the ingredients that may not be necessary or desirable.
Helathline.com also gives a cautionary measure to those who have underlying kidney problems. This is because taking a protein shake may lead to more harm than good, according to their research. The general protein intake for males under 65 is 56grams per day and 67 grams per day for those over 65. For females, it is 48grams for 65 and under and 57 grams for over 65.
Wrapping it up, there are several benefits of protein shakes, and they can be used for weight loss. But it would help if you also were careful of the ingredients that are part of the protein shake. You can take a protein shake more than once per day, but do not depend on it too much as it can ruin your diet.