How to Choose Protein Shakes
Protein shakes are dietary supplements that provide the body with the necessary amount of protein it needs. This can be during a specific time of the day, such as in the morning when you wake up and also after training.
Not so long ago we talked to you about the benefits of protein shakes. Today we want to give you some advice in order to help you choose the best shakes to help you on your fitness journey.
Why you should take protein shakes
There’s a myth about protein shakes that says they’re only for people who want to gain muscle mass. This is not true! Anyone can consume protein shakes. In fact, there are even vegan options for those who don’t want to buy the traditional dairy protein. We’ll talk more about these options in this article.
Protein shakes aren’t a miraculous weight loss solution either, despite some companies might claim. It’s true that if you drink one shake to substitute a meal, you’ll be consuming about 100 or 120 fewer calories. However, this isn’t healthy and neither is it what your body needs.
After a night of good sleep, your body has consumed all of your energy stores, which is why protein intake is essential. After exercising, your muscles suffer micro-tears that must regenerate, and protein helps with this as well.
In addition, protein shakes are low in fat and carbohydrates, which makes them ideal to complement a healthy lifestyle and even to assist you with weight loss, given that they speed up your metabolism.
Although it’s true that you must not substitute a meal for a protein shake, if you find it difficult to eat breakfast in the morning, you may choose, for example, to drink a banana and oatmeal shake. This would provide you with the nutrients that your body needs.
Which protein shakes are best for you?
So, you already know about the benefits of drinking protein shakes, and you’re probably thinking about trying them? But there’s a problem! An endless number of brands and types of protein shakes are available on the market; it becomes hard to choose from.
Types of shake, which one should you choose?
Firstly, you must know that there are two types of shakes: whey and casein. In order to understand which one is better or which one adapts best to your body and lifestyle, you must know what they can do for you.
One isn’t better than the other. Both are equally useful, but each one has a different purpose.
- Whey: whey protein shakes come from the liquid material that’s produced as a by-product of cheese. It represents 20 percent of cow’s milk protein and it’s very beneficial. This is due to its high amino acid content, that encourages the digestion of protein. Thanks to this, your muscles will recover almost immediately if you drink it after your workout. It will also help you to lose weight.
- Casein: this protein also comes from cow’s milk, and 80 percent of it, is protein. However, this quantity doesn’t mean that it’s better than whey since we’re talking about two different components. Casein is digested slowly and has fewer amino acids than whey. This means it synthesizes protein progressively, so muscles take longer to recover and it doesn’t help with weight loss. Nonetheless, by increasing the level of amino acids, it oxidizes and lasts longer in the body.
Both of these protein shakes are different and the one you choose will depend on your goal. Whey protein is the best option for people who work out regularly. This is because it allows the body to recover quickly and helps with weight loss, whereas casein is perfect for those who work out at night. It’s also good for those who don’t receive the recommended protein intake from the foods that they eat.
There are so many brands of protein shakes on the market that it can be difficult to choose. What does make one brand better than another, is the content of carbohydrates and fats. Try to find a brand that contains less than five grams of both, in every 100 grams.
Purity of protein is very important. There are brands that offer 20 grams of protein per serving, when others offer 26 and 28.
Do you know which one is more suited to you?