Protein shake is some drink that’s made from protein powder and other ingredients. You can mix the protein powder yourself, or buy pre-made liquid shakes. Protein shakes are a convenient addition to every meal, especially if your diet lacks a high level of protein.
Does Protein Shake Work?
Types of protein shakes
There are various types of protein powder, as follows:
Casein protein – This type of protein is slowly absorbed in the body. It is dairy-based and contains all crucial amino acids.
Whey protein – It is dairy-based with all essential amino acids and absorbed in the body quickly.
Hemp protein– The protein is made from plants and contains omega-3 and omega-6 fats. It has low amino acids.
Soy protein – The protein has all amino acids, and it is plant-based. It also has isoflavones, which is excellent for the overall body healthy.
Pea protection – It has low non-essential amino acids, cysteine, and methionine. The protein is plant-based.
Rice protein – This protein is plant-based and contains low amino acid lysine.
You will get some of the brands with a mixer of various types of protein powder. They combine them to complement each other.
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Benefits of protein shakes
Protein shakes have many advantages, as discussed below. All these aids in improving the overall of your body as well as keeping you fit.
Helps in decreasing hunger and appetite
Protein shakes are ideal in increasing the levels of appetite-reducing hormones such as CCK, PYY, and GPL-1, and at the same lowering the levels ghrelin, which is a hunger hormone. The protein also helps you to remain full for an extended period. In a particular study, taking high-protein breakfast led participants to consume up to 135 fewer calories in a day. This helps to reduce weight significantly by taking 20 grams of protein shakes in a day for 12 weeks.
Helps in increasing metabolism
By burning calories every day, one will increase his/her metabolism rate. Taking food with high levels of protein and doing a bit of exercises such as workouts, press-ups, jogging, jumping, and pull-ups will help you built muscles. This will help you boost your metabolism rate since muscles are known to burn more calories than fat. Taking pre-workout supplements will also help you in boosting your metabolism and preparing your body for exercise. Though It is always ideal to know all the benefits of pre-workout supplements before use. However, gaining muscles in the course of weight loss diet much depends on the amount of muscles one already has. For example, 15-30% of protein calories do burn during digestion, while 0-3% of the fat proteins and 5-10% of carb calories are burned in the process of digestion.
Helps in losing weight and flat belly
It has been proven that taking meals with high-protein is ideal in losing more fat in the belly area. A study shows that participants were given 56 grams of protein for 23 weeks. They lost 5 lbs without much change in their diets.
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Helps in preventing muscle loss and metabolic slowdown
It is possible for one to lose muscle after taking weight loss diets; thus, slowing down one metabolism. As a result, one will gain back all the weight and even more anytime you go off the diet. Taking meals with high protein combining with strength training helps in preventing muscle loss as well as a metabolic slowdown. Daily protein shake consumption, which is some of the weight-loss diets will cause muscle maintenance more vibrant by three and a half times. In a study, two participants consumed weight-loss diets of 15 % and 35% of calories from protein. They lost an equal amount of fats, and the one who consumed more amount of protein lost almost 39% less muscle mass compared to the other.
Helps in preventing weight regain after losing weight
The effect of protein effect on metabolism, mass muscle as well as appetite can help in preventing one from regaining more fat. Research showed that those people who were got much protein lost their weight fast and that they maintained that weight better than those who were given less protein. In another research, they compared participants who had completed a weight loss intervention and provided them with a protein supplement of 48.2 grams daily. Those who took the supplement got fuller after every meal and regained 50% less weight in six months, in comparison with the ones who were not given the supplement.
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Side effects of protein shake
Protein shakes have some of the side effects. These include cramps, diarrhoea, gas, bloating, among others. These effects are likely to happen if you are lactose intolerant. These symptoms usually occur after taking protein shakes made from dairy products like soy, pea, egg, and hemp.
It is advisable to take a protein shake before every meal. One is recommended to take one or two scoops of protein powder in each shake. You can mix it with what you want, things like water, fruit, and ice to make a satisfying and nutritious shake.
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