This post first appeared on WebMD and because the topic of “Protein Shakes” is frequently mentioned in my email, I decided to reblog part of this post.
By Annie Stuart, Reviewed by Kathleen M. Zelman, MPH, RD, LD
Are protein shakes right for you? What’s in them, and what should you look for if you’re trying to choose one? In my case, I look for convenience. I don’t want to spend half the morning cutting up fruit. So why a protein shake? I try to exercise in the morning even if it’s a quicky. And after any workout you need to eat some protein. Dr Oz recommends about 11 oz. So yes I could fry up 2 eggs and have that for breakfast. But there’s a time factor. I’m a creature of habit, so I wanted to find a shake that I could have every morning and was easy to make. I looked on the internet and found thousands, but which is the best one? I wanted a shake that had all my daily requirements and still had the protein. I found the right one on “doctoroz.com”. Now I make the shake at night, put it in the frig and in the morning spin it again, put it in a togo cup and I’m out the door.
Almost everyone can get enough protein from foods. Healthy adults should get about 45 to 56 grams of protein a day. But how do you know if your getting enough. It’s not that easy to count grams of protein.
If you exercise regularly, you may need more calories and protein — from any source.
Protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer. But often they’re used as a substitute for a meals like breakfast. Most of us have little time to make a meal in the morning, so a protein shake will fill all the requirements.
Protein shakes can range from 100% protein to mostly carbohydrates with a little added protein and fat. They come in a variety flavors in powder form or in ready-to-drink packages, such as cans or foil packs.
Protein shakes vary in protein content. “If you’re a body builder, you’re going to shift to the drinks that have a bit more protein,” Antonio says.
If you’re an endurance athlete, like a marathoner, you may favor drinks with more carbs, Antonio says. But the most important thing is simply to drink something after your workout.
This next part is important for dieters, remember that losing body fat will mean losing weight. If your goal is to lose body fat, change to a protein shake that’s mainly protein, has fewer carbohydrates, and only a little bit of fat. “Make sure the product is more than 50% protein if your goal is body fat loss,” Antonio says.
Protein shakes use different types of protein in varying amounts. They may include:
The source of the protein and how it’s purified during manufacturing may affect how well your body can use it. Remember that any food supplements you take won’t do you any good if your body isn’t absorbing it.
Although it’s best to get protein through your diet, supplementing it with a combination of whey and casein is a good choice, as long as you tolerate dairy well, because both come from milk.
Soy protein is another option. It’s a plant-based protein. It’s as effective as most animal sources of protein, Antonio says. Soy is also rich in nutrients. Plant protein is what we all need more of and animal protein is what we all need less of.
I like this post and I agree with the author. But if your trying to lose weight Protein Shakes can have a lot of calories. I recommend getting your protein from the food you consume. Yes, it’s true that protein will help you build muscle and the more muscle you have the more fat you will burn, but like the author said, ” The extra protein you eat has to be absorbed by your body, if not it will simply be stored in fat cell and probably never to be seen again except for the extra inches around your waist.
Your body only absorbs the amount of nutrients it needs for that day and every day is different. Your system is replacing what you use or what you should use. If your moving very slow and not doing anything physical, you might gain some weight that day, but if your very active and burn more calories another day, you might loss a little weight. The amount are usually very small and can’t be measured on a scale, but you are always changing a little every day. It’s your choice if you want to gain or loss.
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