Benefits of Protein Shakes

Drinking protein shakes is a great way to help people achieve their fitness goals. Protein is an important building block in muscle development. It also makes you feel full and encourages you to eat less. It can be difficult to consume enough protein from regular food sources. Many food sources that are high in protein are also high in fat. Protein shakes are a low fat alternative.

Types

There are many types of protein. The most common types used in protein shakes are whey protein, casein protein, egg albumin protein and soy protein. Whey protein is a byproduct of milk and cheese production. Casein protein is also found in milk products but is digested in an entirely different way than whey protein. Egg albumin protein is found in egg whites. Soy protein comes from soybeans. Protein shakes usually come in the form of powder. Scoops of the powder are blended with water, milk or juice then consumed. Protein shakes come in a variety of flavors and unflavored varieties.

Function

Hard core athletes and bodybuilders use a variety of different kinds of protein shakes to help repair muscle damage after exercise. Whey protein is quickly absorbed by the body, often in as little as a half hour. It is preferred immediately following a workout. Egg albumin protein takes about two to three hours to digest. It is a good mid-range protein. Casein protein is absorbed by the body slowly. Athletes take it before going to bed so the protein works to repair the body all night.

Considerations

Soy protein is often preferred by women. It is derived from soybeans and has many estrogenic compounds such as daidzein and genistein. There are many studies that suggest soy protein reduces estrogen in the bodies of post menopausal women, and this reduction in estrogen is linked to breast cancer. There are conflicting studies that debate whether soy protein reduces testosterone in men. Soy protein should be used with caution. Many people are allergic to soy.

Effects

Protein shakes are an effective way to eat less. Diets rich in protein are shown to maintain muscles tone while burning fat. Protein shakes fill you up and reduce appetite. When you drink a protein shake in place of a meal, your body gets an ample supply of low fat protein while you consume fewer calories. This can contribute to weight loss.

Warning

Protein shakes cannot and should not replace all real food. They are a supplement to a healthy diet. Protein shakes should be consumed between meals to discourage unhealthy snacking or in place of one meal a day. Most people should not consume more than one gram of protein per pound of body weight per day. Hard core bodybuilders should not consume more than one and a half grams of protein per pound of body weight per day. Eating too much protein leads to ketosis. This can make you smell bad, feel sick and even kill you in severe cases. Drink protein shakes are part of a well rounded diet.