Information on Protein Shakes
Protein shakes are made from powdered protein. This can be derived from whey, soy or vegetable proteins. Protein shakes can be purchased in powdered form to be made at home by mixing the powder with water or milk or they can be purchased already mixed and ready to drink. Protein shakes are used by fitness enthusiasts to encourage muscle recovery after workout sessions and are used by those trying to lose weight as protein supplements and meal replacements.
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Protein
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Protein forms the building blocks in the body, from the hair and skin to the muscles. Protein is essential for muscle health and muscle development and this is why protein shakes are often used by fitness enthusiasts and people who are trying to lose weight. Muscle helps to burn calories and boost the metabolism. When taken within half an hour of a workout, a protein shake can give you energy and help the muscles to repair themselves after muscle training. This means you can do more intense workouts more frequently.
Weight Loss
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Protein shakes are used by people who are dieting because protein takes longer to digest and you will feel full for longer after drinking a protein shake. This reduces the need to snack and allows you to control your daily food intake. Protein shakes are often low in calories and can be used to replace meals. When taken at breakfast, a protein shake can help to maintain your blood sugar levels through the day.
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Types
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Protein shakes come in a variety of styles. Some are designed to be meal replacements and contain all the necessary vitamins, minerals, protein, fat and carbohydrates to replace a meal with minimum calorie intake. Some are designed for bodybuilders and contain a very high quantity of both protein and carbohydrates. Some are low calorie protein supplements and contain approximately 20 grams of protein and 100 calories per serving with less than 2 grams of fat and carbohydrates.
Ingredients
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Many protein shakes come from soy protein or whey protein. Soy protein is derived from soybeans. It contains no lactose or gluten and is suitable for vegans and vegetarians. Whey protein is derived from a component in cow's milk and contains such a minimum amount of lactose that it is safe for those who are lactose intolerant. It also contains no gluten and is suitable for vegetarians. Both of these proteins are complete proteins and are easy to digest.
Dosage
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For the average person, the recommended daily intake of protein is approximately 55 g per day. For those who want to lose weight, a higher dose is recommended. For the average dieter, anywhere between 75 and 100 g of protein daily is recommended. For those who want to bulk up and build muscle, it is recommended by fitness experts that you consume one to two grams of protein for every pound of body weight. This means if you weigh 150 pounds, you would consume between 150 and 300 g of protein daily.
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