Do Protein Shakes Really Work
WEIGHT LOSS
In a study published in 2010 the issue of "Diabetes/Metabolism Research & Review", subjects who consumed protein-rich meal replacements as a reduced-calorie diet lost more weight and fat mass than those who simply ate fewer calories. In a 2008 study published in journal “Nutrition & Metabolism”, subjects who drank two protein shake meal replacements daily lost “significantly more body fat” than those who consumed a similar number of calories but not take the shakes.
MUSCLE GAIN
You can also turn to protein shakes if your objective to gain muscle mass or develop a more defined physique. Research published in a 2001 issue of "International Journal of Sport Nutrition and Exercise", male subjects who regularly has resistance training had more lean tissue mass and greater performance in some strength exercises when they supplemented their diets with a whey protein product. This was supported by the research published in a 2012 issue of "Journal of the American Medical Directors Association" by scientists at Top Institute Food and Nutrition that elderly people who consumed protein supplements increased their lean body mass, physical performance and strength over a 24-week trial period.
A new study suggests drinking protein-focused rather than carbohydrate-heavy drinks after aerobic activity can maximize the effects of exercise and increase training efficacy, especially for older people. The participants were given protein drinks after 45 minute exercise sessions in six weeks. Using ultra-sensitive mass spectrometry methods, researchers examined that muscle growth occurred in those who drank protein drinks after exercise over those who didn’t. So, drinking protein drinks after exercise can induced muscle growth, increase training efficacy, and speed up muscle recovery time. A study illustrates that consuming a drink rich in amino acids help decrease fatigue, maintain exercise performance, and hasten the muscle recovery process.
To achieve physical change, you need more than drink a few protein shakes. As Rice University points out, building muscle bulk and lean tissue mass is accomplished by doing strength exercise too and not just consuming excess protein. Protein shakes have a lot of positives, including convenience, portability, easily digestible nutrients and low calorie counts. But they also have plenty of downsides, ranging from subpar nutrition to serious health risks. If you’re about to make shakes a regular fixture of your diet, talk the plan over with your physician before proceeding. So, for those who want to pack on the muscle or just get in shape, protein drinks may help you as part of a daily routine. But some research suggests post-workout protein isn't so helpful
A new study suggests drinking protein-focused rather than carbohydrate-heavy drinks after aerobic activity can maximize the effects of exercise and increase training efficacy, especially for older people. The participants were given protein drinks after 45 minute exercise sessions in six weeks. Using ultra-sensitive mass spectrometry methods, researchers examined that muscle growth occurred in those who drank protein drinks after exercise over those who didn’t. So, drinking protein drinks after exercise can induced muscle growth, increase training efficacy, and speed up muscle recovery time. A study illustrates that consuming a drink rich in amino acids help decrease fatigue, maintain exercise performance, and hasten the muscle recovery process.
To achieve physical change, you need more than drink a few protein shakes. As Rice University points out, building muscle bulk and lean tissue mass is accomplished by doing strength exercise too and not just consuming excess protein. Protein shakes have a lot of positives, including convenience, portability, easily digestible nutrients and low calorie counts. But they also have plenty of downsides, ranging from subpar nutrition to serious health risks. If you’re about to make shakes a regular fixture of your diet, talk the plan over with your physician before proceeding. So, for those who want to pack on the muscle or just get in shape, protein drinks may help you as part of a daily routine. But some research suggests post-workout protein isn't so helpful
Sustainability Issues
Protein shakes designed to be heavy on protein, but that means they often fail at providing significant amounts of carbohydrates, vitamins, minerals and healthy fats to our body. Even if a commercial protein shake or supplement is fortified, it won’t offer the same kind or level of nutrition as the whole foods. Nutritionist and registered dietition Katherine Zeratsky acknowledges that replacing some meals with protein shakes may used as part of a successful weight loss strategy, but their use becomes less viable when it used for the long term. You may develop nutrient deficiencies if you replace too many meals with the shakes or you could regain the weight you have lost after you return to previous eating habits.
Health Problems
Protein shakes are unlikely cause health problems, but they could be harmful if you have them with a high-protein diet. According to Centre for Disease Control and Prevention, consistently exceeding daily protein requirements may lead to weight gain, high blood cholesterol, elevated heart disease risk and kidney complications. The Physicians Committee for Responsible Medicine notes that most of Americans get more than double amount of protein need and consuming too much risks to cancer, osteoporosis and kidney stones.
In some cases, drinking protein shakes can actually be harmful, especially if you regularly exceed daily dietary protein requirements. Mayo Clinic nutritionist Katherine Zeratsky states that following a long-term, high-protein diet may lead to digestive problems, nutrient deficiencies and elevated risk of heart disease or kidney problems.In the July 2010 issue of “Consumer Reports”, the magazine analysis on 15 different protein drinks and shakes. Researchers found that every drink of the test involved was contaminated by arsenic, cadmium, lead or mercury. Those heavy metals when consumed in excess are toxic for body.
However, Some of protein shakes have healthy ingredients, are free from contaminants and act as nutritious meal replacements. Before you start drinking shakes, you must consider alternatives such as getting extra protein through a food snack or preparing meals ahead of time. If you still want the shakes, read nutrition labels carefully and avoid those that are high in sugar, cholesterol or saturated fat. For the best results, choose or make a shake that blends nutritious, natural ingredients. The healthiest options can help you achieve the results you want without sacrificing nutritional balance in your daily diet.
In some cases, drinking protein shakes can actually be harmful, especially if you regularly exceed daily dietary protein requirements. Mayo Clinic nutritionist Katherine Zeratsky states that following a long-term, high-protein diet may lead to digestive problems, nutrient deficiencies and elevated risk of heart disease or kidney problems.In the July 2010 issue of “Consumer Reports”, the magazine analysis on 15 different protein drinks and shakes. Researchers found that every drink of the test involved was contaminated by arsenic, cadmium, lead or mercury. Those heavy metals when consumed in excess are toxic for body.
However, Some of protein shakes have healthy ingredients, are free from contaminants and act as nutritious meal replacements. Before you start drinking shakes, you must consider alternatives such as getting extra protein through a food snack or preparing meals ahead of time. If you still want the shakes, read nutrition labels carefully and avoid those that are high in sugar, cholesterol or saturated fat. For the best results, choose or make a shake that blends nutritious, natural ingredients. The healthiest options can help you achieve the results you want without sacrificing nutritional balance in your daily diet.