If you are already into fitness or, at the very least, hoping to get into it, you have likely heard of the benefit of using protein shakes to boost your protein intake.
Having your daily fix is not simply a matter of fashion but of benefit and can be used as a supplement to ensure that you have your daily intake of protein.
By using this on a daily basis, you can ensure that your immune system has the necessary boost and that its cells and tissues can experience the necessary growth and repair.
Consuming protein is especially beneficial when we think of exercise and movement in that it adds lean muscle mass, helps your muscles recover far more quickly, and it leads to increased satiety.
Protein powder – a powdered supplement that can be flavored or unflavoured – is typically derived from animal or plant-based protein sources.
Protein comes in a variety of forms that include casein (from cow’s milk), soy, and pea protein.
Most people who make use of it will typically mix it with another wet item such as water, milk, or another liquid in order to make a shake or smoothie, or potentially even oats or cereal.
For more information, here are the benefits of protein powder as well as different types of protein that you should be aware of.
One of the benefits of taking protein powder is its ability to lead to weight loss due to its muscle-building power.
While many weight-loss experts agree that living a calorie deficit lifestyle is important to losing weight – that is, burning more calories than you consume – by adding more protein to your diet, you can actually target fat loss and preserve your muscle mass.
Additionally, adding protein can also help slow down the process of digestion in that it gives the body the feeling of being full for a longer period of time – which not only helps with the process of losing weight but will also decrease the need or desire to overeat.
Building and Recovering Muscle
Many agree that the main benefit of having daily protein shakes is the work that they do for your muscles.
On the one hand, they are great for building up muscle tissue after weight training – especially because when we push them to the limit with exercise, muscles and their tissue need protein to rebuild and strengthen.
On the other hand, if you want to avoid the pain that you feel after a long and strenuous workout, you might consider taking protein, as this can relieve any kind of muscle soreness (DOMS) you will experience.
One of the really beneficial protein powders to use is casein. This is a protein powder made from milk proteins. One of the core benefits of using this protein powder is that it is digested much more slowly than whey powders.
While most people intake their protein powder immediately after an exercise session, casein is great for later on in the day – as in right before you head to bed.
The reason for this is that this protein powder does a great job of refueling, repairing, and rebuilding your muscles overnight (given that our muscles can take up to 24 hours to absorb protein after we have had a workout).
Yet another benefit of using protein powder is collagen. This item is considered one of the most abundant proteins our body has.
It can be found in our connective tissues, such as our muscle and cartilage, but it is also in our hair, skin, and nails. If you are looking for collagen in the form of supplements, it is typically derived from chicken or beef for human supplements.
Another benefit of using protein powder is its whey concentrate. Considered one of the most common forms of protein supplements, whey has less protein per gram than the isolate or hydrolyzed forms. The reason for this is that it undergoes less processing.
While whey contains between 30-90% protein, it can pose some issues for those who are lactose intolerant in that it can contain some form of lactose (namely, milk sugar).
It is also said by experts to take longer to digest as a result of its isolated or hydrolyzed forms – this, however, is not a problem given that your muscles need time to absorb any protein they take in.
When considering hydrolysed forms of whey protein, experts note that they typically take longer chains of protein and break them into small chains of amino acids. This means that this kind of protein is absorbed into the body far more easily and quickly.
Typically, hydrolysed whey has little fat and contains more than 75% protein content.
That said, while hydrolysed forms of whey protein are usefully in the areas of muscle repair and growth, folks might want to monitor users as they might experience allergic reactions to the milk content in the product.
When considering whey isolate, on the other hand, it is important to note that it contains 90% protein, very few carbs or fat, and little to no lactose.
This means that while you might pay more for the product, it is far more easily digestible – in part because it requires a further level of refinement.
Whey, a protein that is leftover from the process of using cow’s milk to make cheese, is then later dried, processed, and refined into a powdered supplement form.
From this process emerges three different types of whey powder that contain all the amino acid building blocks that our bodies require. These whey powders include concentrate, isolate, and hydrolysed whey.