People think of bodybuilders and fitness models when protein powder comes to mind, but they are not the only people that need protein!
I admit it can be difficult to navigate between opposing camps and trends in the diet war. One swears by low fat, while the other swears by low carbohydrate intake. The former buy skinless chicken and fat-free dairy products and make their omelets only from egg whites, while the followers of the other trend eat spoonful of butter or coconut oil with their coffee to have a higher daily fat intake.
On the other hand, there is a macronutrient that both schools forget about: protein. And it is not by chance that it is called a macro nutrient, because it is essential!
The conversation around protein has changed a lot over time, and protein consumption is very much a nutritional priority for most healthy people, in addition to almost all types of athletes.
While protein is necessary for all healthy adults, the amount and type of protein required may vary depending on factors such as age, sex, weight, activity level, and overall health status. It’s imperative that all healthy adults consume adequate amounts of protein whether they are active or not.
But let’s take a closer look at protein powders!
What are protein shakes?
A protein shake is a dietary supplement. Typically, it consists of protein powder mixed with water, milk, or a milk substitute.
Protein is extracted from animal or plant-based sources, which range from cow’s milk, beef meat and eggs to peas, rice, beans and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.
Milk-based (whey, casein, isolate, hydrolyzed, concentrate) protein touted for its high quality and quick absorption, while plant-based powders (peas, rice, soy) may have less protein content.
Why drink protein shakes?
Adults and exercisers looking to support muscle growth may benefit from consuming protein powder, but as we age, we lose muscle, and research shows boosting protein may help increase strength and lean body mass.
It is also necessary for a healthy immune system and required for organs like your heart, brain, and skin to function properly. The nutrient is also touted for its ability to help control appetite.
Nutritional benefits of protein shakes
While we are busy with fat and carbohydrates in the diet war, the human body prioritizes protein when regulating food intake. According to D. Raubenheimer and S. Simpson’s protein leverage hypothesis, our body forces us to eat until the minimum protein or amino acid needs are satisfied.
For this reason, if we do not consume enough protein, we unconsciously overeat foods high in carbohydrates and/or fat. All this to obtain amino acids of critical importance and quantity for our body. As such, underconsumption of protein (amino acids) may significantly contribute to obesity and metabolic disorders. Source: Simpson SJ, Raubenheimer D. Obesity: The protein leverage hypothesis. Obes Rev. 2005 May;6(2):133-142.
From all this, we can see that the right amount of protein intake is critically important for maintaining our health.
Let’s have a quick look what the additional benefits of supplementation protein in powder form might be:
- The main benefit of protein shakes is the fuel they provide to help build up muscle tissue after weight training (anabolism).
- Making your diet higher in protein can help to preserve your muscle mass and target fat loss.
- Using protein shakes gives your muscles the fuel they need to build and repair, your body will target fat burning during workouts. Consistent workouts and protein in your diet increases your lean mass, which requires more calories for fuel – and long term, increases your metabolism.
- Protein helps your recovery and rebuild muscle after a workout by muscle protein synthesis, so that they’re ready to take on your next workout, and having a hit of protein before bed can improve this.
- Essential amino acids (EAAs) are the building blocks of protein, there is no evidence that consuming free EAAs helps build muscle better in healthy individual than consuming “complete” or “high-quality” protein, that is, protein that contains all essential amino acids.
- Protein slows down the digestive process, which gives you a feeling of being full longer after you eat. This can decrease overeating and help with weight loss.
- Protein shakes improve nutrition in people who can’t get enough protein from whole food because of diet restrictions or a poor appetite. For example, following weight-loss surgery, you need to consume a certain amount of protein per day in liquid or soft form for several weeks. Protein powders and meal replacement products are suitable for supplementing the required amount of protein and support recovery.
Convenience and accessibility
Protein powder is a convenient protein source to help you meet your daily protein needs. And since protein is (generally) universally beneficial – increased satiety after a meal, metabolic boost, and muscle-building potential – using protein powder is an easy option to hit your daily goals.
The liquid component of the shake is required — e.g. water or milk — you need something to dissolve the protein powder in. Use your shaker bottle and simply mix the powder with the liquid and your shake is ready!
The consumption of protein powders can be especially useful for those who travel a lot (car, train, plane), since you can mix the protein powder with a little water anywhere in 1-2 minutes and you’re done! so there is no need to make any bad(or worse) compromises in eating, as this can be a much healthier alternative than going to a nearby fast food restaurant.
Weight management with protein shakes
Contrary to the myth that too much protein makes you gain weight, several studies suggest that higher dietary protein intake may enhance fullness or satiety, especially among individuals who are overweight or obese. If you’ve ever eaten a meal with a lot of protein, you’ve likely experienced this for yourself.
Source: https://pubmed.ncbi.nlm.nih.gov/32648023/
Protein powders might decrease total food intake and contribute to body fat loss over time. Source: https://pubmed.ncbi.nlm.nih.gov/21331067/
Metabolic syndrome increases your risk of developing chronic diseases like Type 2 diabetes, heart disease, and stroke. Whey protein powder has been shown to play a role in the prevention and management of metabolic syndrome.
Source: https://pubmed.ncbi.nlm.nih.gov/31790966/
Protein triggers the release of appetite-controlling hormones and gives your metabolism a little boost because it takes more energy to digest and metabolize protein.
Using protein shakes as part of a balanced diet for weight loss can help you get the additional protein in a convenient, portion-controlled form. Source: Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you’ll need to start eating solid food again. Source: Protein shakes: Good for weight loss? – Mayo Clinic
Health benefits of protein shakes and beyond muscle
Amino acids found in dietary protein are the building blocks of collagen, elastin and keratin, the structural substances that make up healthy hair, skin and nails.
Hair is primarily made up of keratin, which helps to regulate its strength, volume, moisture and prevent graying along with collagen.
Nails are made mostly from keratin, which regulates their strength and helps prevent brittleness.
Collagen and elastin provide skin’s smoothness and elasticity while keratin keeps skin firm. Collagen specifically requires the amino acids lysine, proline and glycine of which lysine is the only essential amino acid. This means that is has to be obtained from the diet–the body cannot produce it.
Protein and amino acids are essential for healing and repairing damaged tissue, including that of hair, skin and nails. They also increase cell turnover (the sloughing off of old skin/hair/nail cells to make room for new cells). Source: The Beauty Benefits of Protein for Healthy Hair, Skin and Nails – Axiom Foods
While there’s no direct link between whey protein and bone health, it is high in the amino acid cysteine.
Cysteine is important for making collagen, which gives bones their strength. And – because it comes from milk – whey is high in calcium, which contributes to normal bones and muscle function. Source: hollandandbarrett.ie/the-health-hub/sports-nutrition/is-whey-protein-good-for-joints-bones-and-muscles/
Should I drink protein shake?
Whey protein is one of the most bioavailable types. This means that your body can absorb the most and use it most efficiently. For example, research from the US Dairy Export Council found that the body can use 92% of the protein in whey, while only 61% of soy gets used.
Whey protein is the quick fix when it comes to post-workout recovery. It’s quickly digested into the body and begins protein synthesis (muscle repair) straight away. This means you don’t miss your recovery period and your body can start repairing as soon as it needs to. As a result, whey protein is best taken straight after a workout (up to about two hours).
It contains vitamin B12 and therefore can increase the levels of vitamin B12 in your body, as seen in research among older adults published in Molecular Nutrition & Food Research.
Vitamin B12 is important for the normal function of the immune system and reducing tiredness and fatigue. And with around 1 in 10 older people low in it, it could be an option for those who don’t get enough in their daily diet. Source: hollandandbarrett.ie/the-health-hub/sports-nutrition/is-whey-protein-good-for-joints-bones-and-muscles/
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Conclusion:
The primary function of protein in the diet is to provide the amino acids necessary for the synthesis of new proteins in the body – not only for your muscles. The body cannot synthesize (produce) the 9 essential amino acids, so we can only get them through food.
If the body feels that the amount of amino acids received is insufficient, it decides that the feeling of hunger must remain until the minimum amount of protein (amino acid) is received.
The modern diet is unfortunately poor in nutrients (especially protein), but rich in calories. By the time the minimum amino acid consumed, we have already significantly exceeded our daily calorie intake, which leads to obesity.
A higher protein intake may suppress hunger and thus directly reduce (up to 30-40%) the daily calorie intake.
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