What Do Protein Shakes Do for the Body?
There are an endless number of protein shakes on the market, but what do they really do for you? Protein is an essential part of anyone's diet, but athletes need more protein then an average person to help replace the nutrition they lose during an intensive workout. Protein shakes also often include other vitamins and minerals that give the body the appropriate fuel it needs to keep going.
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Function
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The body needs protein to help build healthy muscles, bones and skin. Protein shakes are a quick, easy way to get healthy nutrition immediately after physical activity as well as a convenient way to consume enough protein throughout the day.
Types
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Protein can be found in many nutritional sources. The most common in protein shakes are milk, whey, casein and soy. Whey protein is derived from milk and is quickly absorbed and digested by the body decreasing the amount of time the protein remains in your system. Casein, too, is a protein found in milk, but is slower to be absorbed and used by the body than whey. Soy protein comes from the soy bean plant and is shown to be just as effective as other protein sources.
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Benefits
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Protein shakes are primarily for those individuals who are healthy and fit. They can help a muscle builder by repairing muscle damage, give an endurance runner an extra boost of energy or just give an average athlete the proper nutrition for exerting themselves. If you can't find a full meal soon after your workout, drinking a protein shake can give your body the nutrition it needs to use your workout to your body's full benefit.
Misconceptions
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Although protein shakes are thought of to help aid in weight-loss, this really is not the case. Weight-loss is achieved by increased physical activity and taking in fewer calories. Protein shakes often have several calories and should be used more of a meal supplement rather then a sole source of nutrition when trying to lose weight. If you are getting enough protein in your regular diet, you don't need to consume any extra protein supplements. Another common misnomer is that protein shakes help to build muscle mass. Strength trainers do need to consume more protein then other athletes, but this is to help keep their energy levels up and their nutritional intake on par with the amount of energy they are exerting, not to actually help with muscle growth.
Usage
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The average person should consume 46 to 56 grams of protein each day depending on weight, overall health and activity level--about 0.8 grams of protein per kilogram of body weight. Endurance athletes should consume 1 to 1.6 grams of protein per kilogram of body weight and strength athletes should be getting 1.6 to 2 grams of protein per kilogram.
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