A protein shake is a high-protein drink used by fitness enthusiasts to support muscle recovery and health. Protein shakes are also used to support weight loss, because protein helps you feel fuller for longer. Some shakes may also be used to replace meals to support calorie-controlled diets. Protein shakes come in a variety of flavours and styles. Some contain high amounts of carbohydrates and protein; others have lower carbohydrate levels.
Protein is the building block for bones, skin, tissues and muscles. Protein is essential in maintaining muscle strength and high energy levels. High-protein foods include meat, tofu, beans and nuts. The average male needs approximately 56 grams of protein per day, and the average woman needs approximately 48 grams. Protein shakes assist in providing the body with daily protein requirements.
Some protein shakes come in powdered form. This is suitable for those who like to make shakes to suit their tastes and requirements. Other premade protein shakes are available from supermarkets and speciality stores. This is helpful for those involved in heavy exercise routines. Some are formulated to assist people trying to lose weight by providing a balanced, low-calorie meal replacement. These usually contain the same amounts of protein and carbohydrates. Others are designed to help body builders build muscle. These usually contain higher levels of carbohydrates and protein, although low-carbohydrate protein shakes are available. When choosing a protein shake, check the nutritional information to see whether it suits your needs.
For the who want to lose weight, protein shakes can be used in many ways. They can be used to replace one main meal a day and one snack. They provide healthy snack alternatives. Perhaps the most important aspect is that protein will help to keep you fuller for longer, reducing cravings for snacks and the need for larger meals.
For those wanting to bulk up in size and muscle, protein shakes are of immeasurable help. Body builders require 1 gram of protein per pound of body weight in their diet daily. Ordinarily this would require an enormous amount of food, but protein shakes designed for body builders are available. They are formulated to provide the large amount of protein and carbohydrates required by body builders to build muscle and size. They also assist in muscle repair and recovery, which helps body builders to work harder.
Protein shakes are recommended to be taken within half an hour after exercise. This is to assist with muscle recovery and repair. They are also recommended for breakfast or first thing in the morning to help keep you fuller through the day. The protein will help stabilise blood sugar levels when taken for breakfast.