Protein is called the building block of the body because it is one of the primary components of skin, bones, muscles and other vital tissues. Being deficient in this nutrient can result in serious health problems such as edema, organ damage, skin ulcers, stomach pain, muscle weakness and fatigue. Lack of protein can also wreak havoc on the appearance by causing thin, brittle hair and poor skin.
When protein shakes are used as part of a well balanced diet, they are a safe way to get the protein needed for good health. Protein drinks come in a variety of flavours and can be made up of 100 percent protein or a combination of protein, carbohydrates and fat. Popular flavours include vanilla, chocolate, strawberry, mixed berry and plain.
Protein drinks can be purchased in ready-to-drink packs or in powder form. The ready-to-drink forms usually come in cans or tin foil packages. Pre-packaged, premixed shakes are easy to grab and stash in a bag or purse, so they are convenient for people on the go. The powder forms of protein are a little more time consuming because they need to be mixed with liquid before drinking.
Some people enjoy tossing protein powder in a blender with yogurt or juice and a variety of frozen fruit to make smoothies. Using a blender to mix the protein powder instead of mixing it by hand prevents the chalkiness. Blending the powder also allows for more flavouring options because it can be mixed with things like fresh or frozen fruit, peanut butter, yogurt and chocolate. A shaker bottle is also a convenient option for mixing shakes when a person is out and about.
Benefits of Consuming Protein
It is estimated that a healthy adult get 0.75 g of protein per kilogram of body weight each day. Most people who eat a well balanced diet can easily get enough protein to meet this requirement. However, athletes, people who weight train and those who exercise regularly might need a little extra protein in their diets.
Endurance athletes may find it easier to get through their workouts when they consume protein before the exercise. In addition, the protein they take in can replace muscle glycogen to help the body recover from vigorous exercise. Strength training athletes need the additional protein to repair the damage that happens to muscles during weightlifting.
Athletes, bodybuilders and avid exercisers are not the only ones who can benefit from extra protein in their diets. People who follow restrictive diets such as vegans are at risk for protein deficiency. Protein is primarily found in red meat, fish, poultry and eggs. When these foods are restricted, it is more likely that an individual will not get enough protein each day. In addition to eating protein rich plant foods such as beans and nuts, protein drinks can help vegans and others who follow restrictive diets maintain appropriate protein levels.
How to Choose a Protein Drink Which Suits Your Needs?
Since protein shakes vary in protein content, people should read the labels carefully and choose a kind that is best for them. For instance, a bodybuilder would benefit from a brand of shake that contains more protein such as Worldwide Sports Nutrition or Pure Protein, since the goal is to build and repair muscles after a workout. An endurance athlete would likely benefit from a protein drink that contain more carbohydrates because this nutrient assists with performance.
If a person is trying to lose weight then a shake that contains more protein and fewer carbohydrates and fat such as Slim Fast would be appropriate. Muscle Milk is a brand that may suit a person who is not a hardcore athlete, but who exercises regularly to stay in shape.
Types of Protein Drinks
Protein shakes can come from a variety of sources including whey, egg, casein, soy and rice. The way the body digest the amino acids in protein can depend on how the protein is purified when it is manufactured. The most efficient source of protein comes from whey because it absorbs quickly in the body. Although casein absorbs slower in the body, it is also a good choice for protein. However, since it stays in the body longer, it is more effective as a supplement before bedtime.
Whey and casein are both proteins found in milk, so they are not ideal options for everyone. People who follow vegan eating plans will take comfort in knowing rice and soy protein are available.
Soy protein is a type of protein that is isolated from soybeans. This is the most popular type of vegan protein. Soy protein is more popular among women than men. Men believe that soy reduces lean body mass and lowers testosterone blood levels. However, there is no scientific proof that supports these claims. Soy is just as digestible and provides just as much protein as animal based products. Popular brands of soy protein include Naurade and Genisoy.
When most people think of rice, they think of carbohydrates. However, rice does contain amino acids that make protein. The rice is treated with enzymes and the protein is separated from the carbohydrates. Popular kinds of rice protein are Nutribiotic and Source Naturals. Rice protein is ideal for people on gluten-free diets or those who have a hard time digesting soy or dairy.
People who follow organic diets or those who are simply concerned about preservatives or other additives can opt for organic shakes. These shakes are more expensive, than traditional protein shakes, but are worth it to a person who wants to live an organic lifestyle.
