Protein shake

introduction

Hardly any dietary supplement is as popular as protein powder, which is mixed with either milk or water to make protein shakes.
Protein shakes are available in the gym at the counter, on the shelves of supermarkets and drugstores, in specialist shops and of course on the Internet. Self-appointed fitness gurus advertise protein shakes from various providers on social platforms with tempting promises - faster weight loss, muscle building, a healthier lifestyle.
But are protein shakes really indispensable in sport and for a "healthy lifestyle"? Does every amateur athlete have to consume protein shakes in order to achieve significant success? Or is protein powder superfluous, even dangerous?

Read more on the topic: Diet and Exercise

Do protein shakes make sense?

In order to answer this question, an important counter-question must first be clarified: For whom? Protein shakes are powders mixed with water or milk that contain a high proportion of pure protein. Depending on the type of powder, they also contain carbohydrates, fats and, in some cases, vitamins or trace elements. Protein shakes can be an alternative to natural meat or plant-based foods, such as meat, fish, eggs, soy, nuts, and others. However, they should only serve as a nutritional supplement; they can never replace a full, balanced diet over a long period of time.

Shakes can be useful when the daily protein requirement is increased and muscle building is the goal of hard physical training.
Bodybuilders sometimes have a double need for protein per day, namely up to over 2 grams of protein per kilogram of body weight. With a fighting weight of 90 kg, for example, this means that 180 grams of pure protein are required. Many athletes also pay close attention to their calorie intake. Protein shakes can be used to consume a larger amount of protein, with a relatively low proportion of carbohydrates and especially fats, which are found to a greater extent in natural foods.
However, some protein shakes can also have a high percentage of carbohydrates and are real calorie bombs. So-called weight gainers are used by athletes to build muscle.

Even underweight people who want to consume larger amounts of calories without feeling overly full can use such protein shakes.

Normal health athletes who exercise to be physically fit but do not want to gain excessive muscle mass can meet their daily protein requirement through diet. It is sufficient to consume meat or plant-based foods that have a high protein content. A regular intake of protein shakes is not dangerous in the case of athletes, but it is also not absolutely necessary.

Read more on the topic: Calories and weight training

Who are protein shakes for?

The intake of protein shakes is not essential if there are no medical reasons. With the intake of protein shakes you can increase the intake of protein.
Protein shakes can then be a useful aid for athletes who are in an intensive phase of muscle building. Depending on the type of powder, they contain a high proportion of protein. If athletes want to build muscle, the carbohydrate content should not be too low, because to build up you have to achieve a slight excess of calories. However, if you want to maintain your weight or even lose weight, you should use less carbohydrate and therefore less calorie shakes.

Protein shakes are not only popular in the fitness world, medical indications can also exist, for example if there are chewing or swallowing problems. Even with severely underweight patients, nutritious shakes are sometimes used.

In the case of kidney disease in particular, however, the intake of protein shakes can even endanger your health. If you have been diagnosed with a disease, it is imperative that you consult your doctor before admission.

Protein shake for building muscle

Many bodybuilders, but also health athletes, consume protein shakes in order to meet their supposedly high protein requirements and to gain muscle mass more quickly. In the case of amateur athletes, a sufficient protein intake through diet is in most cases completely sufficient.
Muscle build-up occurs when the muscles are overly stimulated by adequate training. Small injuries lead to the increased incorporation of proteins in order to better protect the muscle in the future. This building process results in the muscles' increased need for protein.

Proteins can be supplied in both vegetable and animal form - foods that are particularly high in protein include:

• flesh
• fish
• Quark
• Eggs
• legumes
• Nuts and seeds

In addition to an increased protein intake, muscle building also requires an excess of calories, so the body is supplied with more energy than it consumes. However, one should not overestimate this increased requirement, as the excess energy is otherwise stored in fat reserves.

Protein shakes should never replace a balanced diet, because in addition to proteins, the body also needs fats, fiber, vitamins and trace elements for its metabolism. Protein shakes can, however, supplement this diet, for example in the form of snacks. They are high in protein and sometimes high in calories - so athletes can meet their increased protein and calorie needs. Without an adequate training program with regular increase in load, however, significant muscle growth is not to be expected even when taking protein shakes.

Read more here: Protein powder for muscle building

Protein shake for weight loss

The principle of losing weight is actually simple and is now known to almost everyone.
If you want to lose weight, you have to consume less energy through food than you need in the day. This is the only way for the body to use its iron, saved energy reserves. In the best case, these are the fat reserves and a well-defined body results from the disciplined diet and physical activity. Muscles are also an energy reservoir, but this should be spared if possible when losing weight.
An increased intake of proteins during a moderate calorie deficit can at least partially protect the muscles from degradation, provided that the muscles are stressed.

If you want to lose weight, you shouldn't follow a crash diet, but change your diet permanently. There are many protein shakes on the market that replace whole meals. However, the learning effect with this method is quite small and after a short time you fall back into your unhealthy lifestyle.
Protein shakes can, however, complement a healthy diet, also in terms of weight loss. They fill you up, have a high proportion of protein and can be used, for example, as snacks between meals. Users should opt for shakes that are as low in carbohydrates and therefore low in calories as possible. Because one thing must not be forgotten: only those who are in a calorie deficit will lose weight permanently and in a healthy way.

Read more on the topic: Lose weight with protein powder

When should you have protein shakes? Before, during or after training?

The myth of the “anabolic window” still haunts the fitness world. According to this, the absorption capacity of the muscles should be particularly high immediately after strength training and protein should be better metabolized. In fact, the muscles are better supplied with blood after training, but the regeneration time is not just 45 minutes, but up to two days.

A supply of protein shakes after training is recommended, but not absolutely necessary. They can be consumed just like that before training. However, many shakes can lead to digestive problems such as gas and bloating, which is why this is only recommended to a limited extent. Protein shakes are also great as a snack or before going to bed.

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How many protein shakes should you have?

How many protein shakes you eat depends on the rest of your diet. For athletic ambitions, each meal should have a source of protein such as:

• flesh
• fish
• Eggs
• Quark

or contain other protein-rich foods, as these are highly satiating and cover the protein requirement. With a high intake of protein through the diet, one protein shake a day can be sufficient. The recommendations of the manufacturer should generally be followed; if you have too many protein shakes you risk increasing your intake of calories.

Read more on the topic: Dosage of protein

How long should you take protein shakes?

There are special shakes that want to accompany their users as successfully as possible on their weight loss journey. Several meals are replaced by a shake. In this way, fewer calories are supplied than the body consumes and there is a noticeable weight loss in a short time.
Unfortunately, these crash diets are not particularly successful over a long period of time, after which many participants fall back into an unhealthy lifestyle and regain the weight they lost. Protein shakes should never replace a healthy, balanced diet over a long period of time. A pure protein shake cure is therefore not advisable.

As a supplement to a healthy diet, protein shakes can actually be useful in the long term. The prerequisite for this is a clear objective: if you want to lose weight, you should maintain a moderate calorie deficit. Protein shakes, in combination with strength training, can protect muscles from degradation. If you want to gain weight, you should train hard accordingly and can cover your increased protein and calorie requirements with protein shakes.

Even those who do not want to achieve top athletic performance can use protein shakes from time to time, especially if they cannot cover their daily needs due to lack of time or financial pressure. If there is a medical indication, the instructions of the attending physician should of course be followed.

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Are there any side effects?

In full health, and especially if there is no kidney disease, an increased intake of protein is usually not associated with health risks.
You should pay attention to the quantities recommended by the manufacturer. If you increase your protein intake with protein shakes, you may notice slight digestive problems such as flatulence at the beginning. Food intolerance should be ruled out, especially lactose intolerance, as many proteins are made from milk protein. As a rule, digestion returns to normal after a period of acclimatization.

It is also important to have an adequate supply of water and all the other components of a balanced diet, especially the intake of dietary fiber with regard to digestion.

Read more on the topic: The right diet for strength training

What should I watch out for when buying?

Protein shakes have now even arrived in discount stores and are available for purchase not only in specialist shops, but also in pharmacies, drug stores and of course on the Internet. With the oversupply, it is difficult to find the right product. First of all, you should clarify what type of protein powder you need to achieve your athletic goals.

If you want to build muscle and gain mass, you should use the so-called weight gainers. In addition to a high proportion of protein, these also contain plenty of carbohydrates to increase the calorie intake.

If you want to lose weight and eat as few carbohydrates as possible, whey protein is recommended. The expensive whey isolate, which has a high proportion of protein with few carbohydrates and calories, is particularly suitable here. It has a high biological value, which means that it is particularly well absorbed and metabolized by the body.

The solubility of the powder in water and milk is not entirely unimportant when making a shake. When it comes to taste, on the other hand, everyone has to find their own variety.

Read more on the subject here: What should be considered when buying protein powder?

What flavors are there?

Tastes are different - and even with protein shakes there are now almost every imaginable type. In addition to the classics such as strawberry, chocolate and vanilla, the consumer can sample the most exotic flavors.

Especially with sweet varieties, you should first order a smaller portion, since many protein powders taste very sweet and artificial, especially when mixed with milk. A small selection of the numerous varieties are, for example, chocolate caramel, chocolate peanut butter, speculoos, cookies, fruity varieties such as blueberry, blueberry cheesecake, banana, pineapple, peach or, if you like it salty, salted caramel.
Instead of milk, you can stir the powder into still water. If you don't want to experiment with the taste, you can also use tasteless protein shakes and refine them with so-called flavor drops.

Protein shake with whey protein

Whey is the absolute hit among protein powders. Whey protein is made from milk, or more precisely from whey, and has a particularly high biological value. This means that the protein can be absorbed and metabolized very well by the body. The individual building blocks are then used to build up the body's own proteins. This makes whey protein a high-quality protein that supplies the body to maintain and build muscles.

There are also various products for whey proteins that differ mainly in their carbohydrate content. The highest content with a very low proportion of carbohydrates is found in whey isolate, which provides over 20 grams of protein per serving. Since isolate is more complex to obtain, this product is somewhat more expensive compared to normal whey protein.

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Protein shake with casein

In addition to whey protein, casein is a popular product among protein shakes.
Casein is also obtained from milk protein and is particularly known for its slow digestibility. That is why it is not used as a quick protein supplier like whey protein, but rather to constantly supply the body with amino acids throughout the day. Many athletes take casein shakes in addition to protein shakes made from whey protein in order to guarantee an optimal supply of amino acids.

The solubility of casein in water and milk is usually slightly worse than that of whey protein, and it is also available in fewer flavors. It should not be taken as a substitute, but rather as a supplement to whey protein.

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Vegan protein shake

Vegans can also use protein shakes, especially if their dietary protein supply is insufficient. The milk-based protein shakes such as whey and casein are not an option for vegans. Vegan protein shakes are available, for example, based on:

• rice
• Peas
• soy
• Hemp or
• Chia seeds

These proteins are free from milk proteins and are not only suitable for vegans, but also for those with lactose intolerance or other milk sugar intolerances.
In addition to sufficient intake, vegans should of course also pay attention to their diet and make it as balanced as possible, especially to prevent iron deficiency and other nutrient deficiencies. As always, protein shakes can only complement a balanced diet, not replace it.

Read more on this topic: Vegan diet

Mix the protein shake with milk or water?

The answer to this question depends on the individual athlete's taste, goals and preferences.
If you want to keep your calorie intake as low as possible, you should mix your shake with still water. However, the taste often suffers from this method of preparation. An alternative that is also suitable for vegans is mixing in soy milk. Other milk alternatives are also suitable, such as rice milk or oat milk.These in turn have a strong taste of their own and can change the taste of the protein shake.
Of course, you can also use normal cow's milk. In particular, athletes who have a high need for calories can further increase their intake.

Where can I buy protein shakes?

You usually come across protein shakes at the counter in the gym. The finished shakes are sold here to support regeneration after a hard workout. Protein shakes that have already been prepared can now also be found in supermarkets or drugstores. You can also buy the protein powder that you use to mix the drink there. As a rule, specialty retailers are recommended, as this is where you can get advice on choosing the right powder.

Protein powders are also available on the Internet. Since there is no personal advice when buying online, you should take a close look at the nutritional table and pay attention to the protein, carbohydrate and fat content. Pharmacies also stock protein powders and shakes, which are mostly used as part of a diet. Since they often replace entire meals, they not only contain protein, but also a higher proportion of carbohydrates than, for example, whey protein powder.