People think of bodybuilders and fitness models when protein powder and protein shakes come to mind. But they are not the only people that need the benefits of protein!
I admit it can be confusing to navigate nowadays in the diet war. How to choose between totally opposing camps and trends? One swears by low fat, while the other swears by low carbohydrate intake. Especially, that social media is loud of ‘best diet’ ideas promoted by influencers and celebrities.
But there is a macronutrient that majority of these trend setters tend to forget about: protein. But it is not a coincidence that it’s called a macro nutrient, because it is essential for the human body!
Why do we need protein?
The conversation around protein has changed a lot over time. Thus, protein consumption is getting very much a nutritional priority for most people looking for healthy balanced diet, in addition to all types of athletes.
While protein is elementary for all of us, the amount and type of protein required may vary depending on certain factors. These can be sex, weight, activity level, and overall health status. It’s imperative that all healthy adults consume adequate daily amounts of protein whether they are active or not.
Shall we take a closer look at protein shakes and what kind of benefits offer to us?
What are protein shakes?
A protein shakes or meal replacement is a dietary supplement. Typically, it consists of protein powder mixed with water, milk, or a milk substitute.
It can be extracted from animal or plant-based sources, which range from cow’s milk, beef meat and eggs to peas, rice, beans and soy. Naturally occurring carbohydrates, fats, minerals, and fiber are often removed during processing, while supplementary nutrients, herbs, and even sweeteners may be added. These changes are made to achieve certain nutritional goals and values, especially when we talk about weight management.
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 who are looking to support muscle growth may benefit from consuming protein powder, but as we age, we lose muscle. And research shows that 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. Protein can play an important role in controlling appetite, which is very important when we want to avoid eating excess calories.
Nutritional benefits of protein shakes
While we are busy dealing with fat and carbohydrates in our food, our body prioritizes protein when regulating food intake. According to D. Raubenheimer and S. Simpson’s protein leverage hypothesis, owing to evolutionary reasons we must eat until the minimum protein or amino acid needs are satisfied.
So, if we do not consume enough protein, we unconsciously overeat foods high in carbohydrates and/or fat. All this is happening just to obtain a certain quantity of amino acids of critical importance for our body. As such, underconsumption of protein (amino acids) may significantly contribute to obesity and metabolic disorders. Source: https://pubmed.ncbi.nlm.nih.gov/15836464/
From all this, you can understand that the right amount of protein intake is critically important for maintaining health.
7 benefits
- 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. Muscles are calorie-burning power houses which need fuel non-stop. And this 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. Because protein contains all essential amino acids.
- Protein slows down the digestive process, which gives you a feeling of satiety 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 – high satiety after a meal, metabolic boost, and muscle-building potential – using protein powder is an easy option to hit your daily goals.
Easy to prepare
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!
Convenient
The consumption of protein powders can be very useful for those who travel a lot (car, train, plane). You can easily mix the protein powder with a little water anywhere in 1-2 minutes and you’re done! There is no more need to make any bad (or worse!) food decisions, as this can be a much healthier alternative than get something at the drive-in.
Weight management combined with benefits of 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/
Fat loss
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.
Supplements – meal replacements
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 offers several benefits and 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, Nails & Skin
Hair – Hair is primarily made up of keratin, which helps to regulate its strength, volume, moisture and prevent graying along with collagen.
Nails – Nails are made mostly from keratin, which regulates their strength and helps prevent brittleness.
Skin – Collagen and elastin provide skin’s smoothness and elasticity while keratin keeps our skin firm. Collagen specifically requires the amino acids like 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.
Tissue repair
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 called 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/
Specific benefits of a 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. The body can use 92% of the protein in whey, while only 61% of soy gets used. This was found by the US Dairy Export Council. Source: https://www.dairyglobalnutrition.org/about-us/usdec-resources
One of the benefits of whey protein shakes 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. Take whey protein straight after a workout for the best result.
About Vitamin B12
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. Among the older population 1 out of 10 people is deficient in it, so it could be a great option for those who don’t get enough of it in their daily diet. Source: hollandandbarrett.ie/the-health-hub/sports-nutrition/is-whey-protein-good-for-joints-bones-and-muscles/
InShape Diet high protein shakes’ benefit is that they provide full-fledged complex proteins, minerals, and vitamins. These meal replacements contribute to optimum health maintenance by containing less sugar, fat, and carbohydrates. The gentle drying method helps retaining the enjoyment value of the products for a long period and supports long shelf life. You can choose from a variety of drinks, soups, savory foods, and sweets. Packed individually, in on-the-go doses that are very simple to use and store.
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. source: https://pubmed.ncbi.nlm.nih.gov/34307436/
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.
InShape Diet high protein meal replacement products may contribute to your dietary and weight loss goals in over 20 different tastes. We highly recommend you try and enjoy the benefits of our protein shakes!