Importance of Protein Shakes: What You Need To Know
- josephplatt1979
- Mar 21, 2022
- 8 min read
Updated: Jun 10, 2022
Importance of protein shakes
If you’re hitting the weights room and training hard then it’s only natural to expect bigger, stronger muscles. But lifting weights is only one part of growing muscle, with nutrition the other part and if you don’t fuel your body then you will not see much growth.
The body needs nutrients to function properly and the main 3 important macronutrients the body needs are Carbohydrates, fats and protein. All 3 are important but protein is essential for repairing and rebuilding your damaged muscles after a tough session and its also vital for other functions the body has.
Proteins are the building blocks of life and every cell in the human body contains protein.
The basic structure of protein is a chain of amino acids which are the building blocks.
You need protein in your diet to help your body repair cells and make new ones, so the importance of protein shakes is vital for anyone who cant consume all their protein from food alone.
Protein is a macronutrient that is involved in nearly all bodily functions or processes and apart from muscle growth, repair and body functions, protein plays a vital part in weight loss. One of the biggest things that impedes weight loss is hunger, and people are less likely to stick with a nutrition plan if they experience high levels of hunger.
Taking in more protein will provide more satiety and less hunger as protein is by far the most filling of the macronutrients. This is partly because protein reduces your level of the hunger hormone ghrelin and boosts the levels of peptide YY, a hormone that makes you feel full
By increasing protein intake, you will be taking in fewer calories over the course of a day without intentionally restricting anything from your nutrition.
Shakes make it easy
Our bodies rely on a steady flow of protein to be able to carry out all the functions needed to grow and repair, but getting the amount you need to support a heavy training workload is not always that easy. Not a lot of people can consume their daily needs of protein through food alone and will have to rely on supplements to reach their protein goal.
The exact amount of protein you need depends on many factors, including activity level, age, muscle mass, and overall health. A common recommendation for gaining muscle is 1 gram of protein per pound (2.2 grams per kg) of body weight. This amount gives your body enough protein to support muscle growth, Weight loss and enough to support all other body function that rely on protein.
The importance of protein shakes comes in to be able to meet all the amino acid requirements that not all foods may not give us. Shakes are easy to make and quick to consume, and they’re certainly easier to get down after a training session. Protein shakes are a really popular and convenient way of getting more protein into your everyday diet, supporting your body functions and help build muscle from weight training.
You can even take a protein shake without working out or have to go to the gym. Lots of people have a protein shakes as part of a nutrition plan as they simply do not have enough time to prepare a meal or they are too busy. A protein shake makes sure you’re not missing out on the vital nutrients you need as you’re on the go.
Types of Protein Shakes
There are numerous types of protein powder made from a wide variety of sources and there are so many options, it can be difficult to determine which will provide optimal results. What you should look for are added ingredients like sweeteners that you may not want in a nutrition supplement. There are many types of protein shakes and they include
Whey Shakes – made from dairy product and the advantage of a whey protein shake is that your body can easily and efficiently absorb the protein. Great for building, preserving muscle and It is good for controlling hunger and reducing blood sugar.
Casein Shakes - Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly. Will provide protein to build muscle even long after you consume it and long after your actual workout. Casein shakes are good as a meal replacement as part of a weight-loss plan. Casein digests slowly and will fill you up and prevent hunger.
Brown Rice Protein – a protein supplement that's essentially a powdered version of brown rice. It's produced through a process that separates the carbs from the protein to extract all the good stuff. Hypoallergenic brown rice protein, packed with plant-based nutrients, will aid in muscle recovery, fat burning, stabilizing blood sugar and more.
Soy Protein Shakes - a plant-based protein that is great for vegetarians and vegans. They are also ideal for people with lactose intolerance. An alternative to animal protein as a plant-based dietary source of complete protein. It is easy to digest
Vegan Protein Shakes - Vegan protein powder can be made from virtually any legume, seed, or grain, from hemp seeds to brown rice to watermelon seeds. These include pea, brown rice, and hemp proteins. Vegan and plant-based proteins contain the BCAAs that make protein shakes effective. These plant-based proteins contain all the essential amino acids and are just as effective as proteins derived from dairy.
Types of protein powders
Premium whey packed with 21g of protein per serving, for the everyday protein you need from a quality source. 4.5g naturally-occurring BCAAs, Low in sugar and Several flavors to choose from. It provides your body with convenient, high-quality protein, which contributes to the growth and maintenance of muscle mass making sure you’re getting the protein you need. With just 1.9g of fat, 1g of carbs, and at just 103 calories per serving, Impact Whey Protein is perfect for everyone, whatever your fitness goals.
One of the purest whey supplements Packed with 22g of protein per serving, this superior-quality blend delivers the protein you need. It’s put through an expert purifying process to keep maximum protein integrity without unnecessary extras — resulting in a 90% protein content with zero fat. This helps grow and maintain important muscle,1 making Impact Whey Isolate an ideal support for all training goals, whether that’s beating a personal best or just trying to tone-up. Protein also helps you stay feeling fuller for longer.
Packing in 30g of protein, 50g of carbs, and an impressive 370 total calories per serving, Weight Gainer Blend is essential to achieving those all-important gains whilst boosting recovery time following a tough workout. The perfect way to increase size and strength that comes in many flavours.
Completely free from dairy, this all-natural blend is packed with essential amino acids and over 21g protein per serving for people training on a plant-based diet. With pea protein isolate and brown rice protein, Vegan blend is a high-protein shake created to help achieve your fitness goals. Created from only plant-based sources, it’s a convenient way to get quality protein into your diet, helping you grow and maintain important muscle whether looking to gain size or tone-up.
It’s a great source of BCAAs too.
A plant based vegan boost to your gains.
High-quality protein sourced from brown rice, it’s ideal when on a plant-based diet with 80% protein content, it’s perfect for all sports and training goals. Packed with 24g of plant-powered protein, which helps to grow and maintain important muscle, Brown Rice Protein is ideal for all your goals whether you want to crush a kettlebell workout or cycle the track faster than before.
A great choice for vegetarians, vegans, and anyone with lactose intolerance. Soy Protein Isolate delivers an impressive 26g of protein per serving. Ideal when on a plant-based diet, it contains 90% protein content. Soy Protein Isolate supports all types of fitness ambitions. Made from defatted soy beans, using an innovative process to deliver low fat and carbohydrates, as well as zero sugar. it’s perfect for increasing protein intake without adding unwanted extra calories.
Crafted using a premium tri-blend of plant-based protein that helps to grow and maintain important muscle. THE Plant Protein contains a full profile of all nine essential amino acids, which support muscle recovery. It’s also an excellent source of iron and B vitamins, with all-natural flavorings to deliver a great-tasting, easy-mixing plant blend. 25g of plant protein per serving, 4g of naturally occurring BCAAs and 4g of naturally occurring glutamine.
Packed with 23g of slow-releasing protein, helping you to grow, maintain muscle, and recover. Taking much longer to be digested and used by the body, this is the perfect shake for getting a sustained supply of protein between meals and even while you sleep. It also includes a complete amino acid profile — these naturally occur in protein and help to build and repair new muscle, before, during, and after workouts — so you can wake up raring to go for your next session.
When you’re setting off on a keto or paleo diet journey, it’s great to use lactose-free protein — which is great for any fitness goal as it helps grow and maintain important muscle. Plus, collagen helps to keep your joints supple — preserving your range of mobility whatever physical activity or sport you do. Made with highly purified collagen peptides to give you a tasty shake with very high protein content — helping you to meet your daily intake without taking on unnecessary fats and carbs.
Packed with a blend of widely researched diet ingredients including l-carnitine, green tea extract, evodiamine, CLA, alongside premium whey protein isolate. Impact Diet Whey is the perfect support for your weight-loss journey. It’s high in protein to help you stay fuller for longer, while being low in fat and carbs. Each delicious serving contains 20g of protein, from high-quality whey isolate, helping grow and maintain muscle mass — that’s important for any fitness goal.
Clear Whey Isolate is not just another protein shake. Its a high-quality hydrolyzed whey protein isolate and created a light and refreshing alternative — that’s more like juice than a milky protein shake.
it tastes great too, with several fruity flavors including Lemonade, Strawberry, and Tropical Dragonfruit. Each delicious serving is packed with 20g of protein, that helps to grow and maintain important muscle — important whatever your fitness goal. Protein also helps you feel fuller for longer.
How should I consume protein powder
Protein shakes come in a variety of formulas, so you can find the perfect protein powder to support your unique workout goals. Protein shakes are incredibly easy and quick to make. Simply add the recommended number of scoops of protein powder to water or another liquid such as milk, coconut water, or a fluid of your choice. You can add a scoop or two to a smoothie and make a healthy fruit smoothie.
You can get protein shakes readymade as many popular supplement brands also sell ready-to-drink protein shakes. Another popular way to take your protein powder could be to use it as an ingredient to cook with, like making protein pancakes, protein brownies, or adding a scoop to your morning porridge, whatever is your choice.
BOTTOM LINE
Protein is vital for our bodies to be able to perform at its maximum potential so getting enough protein is so important.
It doesn’t matter if you’re a body builder, athlete, a power lifter or a normal every day person,
protein supplements will meet all of your protein needs. You can add them to your nutrition to help build and repair muscle from training, or even have a protein shake without working out and just have it as a meal replacement.
One of the best things about protein shakes is that they are just easy. You can mix protein powders with almost anything that suits your taste.
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