Whether in advertising, on social media platforms or in the gym around the corner: we find people everywhere who swear by protein shakes. The drinks are trendy because they are said to bring various benefits.
But how exactly do they affect our bodies?
The protein shake has long been associated with bodybuilders and tough guys who hit the gym every day. In recent years, however, it has increasingly become the focus of health-conscious people and amateur athletes.
A good quality protein shake can optimally round off a balanced nutritional profile since sufficient and, above all, quickly available protein is very valuable in many everyday situations. But what does quality mean in a protein shake? And what types of protein shakes are there?
Protein shake as a new trend in healthy nutrition!
They are now available everywhere: in drugstores and supermarkets. Yes, even at larger gas stations you can buy protein powder or even ready-made protein shakes. Often you don't even have to dig deep into your pocket.
But one thing is certain: not all protein shakes are the same. As large as the range is now, the different products also differ in quality.
What is a protein powder made of?
Types of protein powder include whey, pea, soy and hemp. The basis of every protein shake is protein powder. They can be had with water, milk or milk alternatives, or put into a smoothie with fruit, vegetables, oats, peanut butter, and more. This consists of concentrated proteins that are either of animal or vegetable origin.
Typical animal sources are whey, casein or collagen. But we recommend avoiding casein as it can cause problems for some people.
Soy, rice, peas, hemp and various kernels and oilseeds such as sunflower seeds and chia seeds are often used as vegetable protein powder. But the consumption of soy should also be reconsidered since large parts of the natural habitat are cut down for its cultivation and it is therefore in no way sustainable. Soy is also a common allergen.
What are protein shakes good for?
Protein shakes are ideal for increasing the protein content in the diet, which makes sense, especially for active and sporty people. But it can also happen that there is not enough protein on the menu, and protein shakes can also help to cover the need. It can help you reach the recommended daily amount of protein, which is 56g for males and 46g for females.
How Much Protein Should You Consume?
For athletes and weight loss, scientific work recommends 1.7 to 2.0 grams per kilogram of body weight per day to counteract muscle breakdown. In times of calorie restriction, in particular, it is important to ensure protein intake to ensure that muscles are maintained.
Amino acids: The building blocks for proteins
The human body consists largely of proteins. The proteins in turn consist of different amino acids, which are linked together like a string of pearls and folded into a three-dimensional construct.
The human body uses 20 amino acids to build all the proteins it needs to function properly, maintain connective tissue and grow. Protein helps your muscles rebuild and grow after a workout, so a protein shake 15 to 60 minutes after a workout will help you maximize your gains.
Of the 20 amino acids, 8 are essential: they must be produced by the body itself ingested through food. So it should be clear that a lack of protein, especially essential amino acids, is not very good. Because then the body lacks the appropriate building blocks and it may no longer be able to function optimally.
Protein shakes as a dietary supplement
There is no question that a balanced diet with a certain amount of protein, but also good fats and sufficient micronutrients is the basis for a healthy lifestyle. Nevertheless, it can make sense to integrate one or the other protein shake into your diet. High protein diets can also lower body fat levels.
But protein shakes vary in quality depending on the brand and manufacturer. Therefore, we want to take a look below at what is important when making a purchase.
Proteins are essential to life. So that all structures in the body can be built and maintained and so that it works well, we primarily need the building blocks from which proteins are made: amino acids.
In addition, proteins are good for saturation, which means they can help as a weight loss supplement. They strengthen hair, skin and nails as well as bones, cartilage and joints. Protein shakes are the perfect way to easily add more protein to your diet.
