Protein shakes. These words say a lot to HLS appreciators and in recent years, they were often considered to be a real rescue for bodybuilders and people with weight gain issues. Yet, can you say that you know everything about protein shakes? Let’s get more useful facts, scientific evaluations, and tips for their consumption to gain the highest results.

So, what are protein shakes? These are liquid supplements that deliver useful amino acids to the body. These amino acids work as building blocks of protein, the nutrient we critically need for muscle growth. Being a reliable healthcare authority, the FDA confirms that protein shakes belong to dietary supplement products.

So, what can be said about protein shakes, their pros and cons?

Scientific Backgrounds: What Scientists Say About Protein Shakes’ Efficiency

As for the attitude towards protein shakes as a source of protein, multiple research cases were held with the overview that states the following. As the research proves, protein supplements are effective for muscle growth and even can cause muscle hypertrophy in adults undergoing resistant training. Yet, for people who don’t maintain regular training, additional protein consumption provides no results in muscle mass gain. This means that protein shakes can be useful for athletes engaged in resistance training as this type of physical activity boosts protein synthesis in muscle cells. Besides, studies have proved that protein supplements help to augment the adaptive response of skeletal muscles during resistance training and thus, provide faster recovery in people engaged in this type of training and consuming protein supplements including shakes.

Once, scientists have some concerns about the estimated value of protein shakes due to the following reasons:

  • Possibility of poor protein consumption in the digestive tract;
  • Liquid form of protein shakes which requires more fiber and dense food to maintain teeth health and gut normal digestion.

The Main Reasons to Add Protein Shakes to Your Menu

Yet, there are multiple reasons why protein shakes can come in handy for you.

  1. They are the simplest method of getting enough protein. Typically, an average adult should take 35-45 g of protein daily. Often, it is not possible to consume all this amount with food. For example, due to stressful and intense lifestyle. A glass of protein shake can contain from 20 to 50+ grams of pure protein, which refers to the daily norm for an untrained person.
  2. Protein shakes are easy to prepare. You can mix protein powder with water, tea, juice, or any liquid of your choice.
  3. Besides muscle growth, extra protein from protein shakes helps to consume the necessary amount of calories avoiding carbs and fats. That’s what you need to retain normal weight or even reduce it. At once, you should remember that taking protein shakes themselves cannot be enough to fight obesity issues and you need to train regularly besides adding them to your daily diet.
  4. Faster recovery is also among the brightest sides of protein shakes. They boost cell metabolism and thus, your muscle tissues recover faster.

Moreover, protein shakes meet the needs of various communities. They have various tastes and additives to make their consumption pleasant. Modern producers of protein powder also meet the requirements of various types of eating habits. Thus, you can find protein shakes based on egg or dairy proteins or if you adhere to vegetarian/vegan eating, you can choose plant-derived protein shakes, for example, whey proteins, pea, soy, rice, or hemp proteins.

Protein Shakes

How to Consume Protein Shakes to Eat Healthy

As for the principles of protein shakes consumption, the basics are to decide on a proper dose and consider how much protein you get from other meals. As for the recommended intake of protein, it is as follows:

  • Normally, an untrained person should get 0.8 g of protein per 1 kg of their weight. Thus, if you weigh 55 kg, you have to take 44 g of pure protein.
  • Recreational athletes should increase their protein consumption and 1.1-1.4 g per 1 kg is normal for them.
  • If you are a competitive athlete, your normal protein intake is 1.2-1.4 g per 1 kg of weight daily.
  • Athletes engaged in ultra-endurance workouts increase their protein consumption up to 2.0 g per 1 kg of weight. The same is relevant for athletes striving to gain muscle mass.

Thus, you should calculate your daily protein consumption from regular meals and then add the missing amount in the form of a shake. Please, do not try to use only protein shakes to maintain daily protein consumption due to the following factors:

  • Our digestion needs dense food to work normally as well as our teeth. Substituting dense meals with protein shakes brings no good to them as they remain lazy.
  • Protein shakes are rich in amino acids but they are poor in vitamins and microelements our bodies need.

As for scheduling your protein shake consumption, you should consider your ultimate goals in advance because the efficiency of these supplements may vary during the day. So, which recommendations to adhere to gain the best results from protein shakes drinking?

  • If your goal is to maintain a healthy weight or reduce weight, the best time for your protein shake is in the morning as it helps top up your energy levels and reduce appetite.
  • For athletes who want to gain muscle mass, the best idea is to consume extra protein 2 hours before they start their workout.
  • Besides, there are studies that claim the best results in digesting extra protein are gained during night time. Thus, if you notice that you didn’t get enough protein during daily meals, you can get an additional portion in the evening instead of heavier meals to consume it effectively and get fully digested while you are asleep.
Protein Shakes

Besides, you should be aware of possible protein shake consumption side effects. They are as follows:

  • Negative impact on the digestive tract. If you feel discomfort in your guts when consuming protein shakes, you should consider how to reduce it and consult with your medical advisor.
  • As various protein shakes contain different types of protein including such allergens as milk, wheat, and nuts, and you have an allergy, it is better to consume it accurately so as not to trigger allergic reactions.
  • Not all protein shakes are safe. Reports show that some products of this type contain heavy metals, toxins, and pests.

So, healthy consumption of protein shakes is quite real if you consider them to be what they actually are, food supplements, and not a regular meal, if you select the product for your consumption thoroughly, and you contact your medical advisor before starting consuming protein shakes.

Are There Substitutes for Protein Shakes?

While protein shakes can provide you with the necessary amounts of protein, they should not be consumed regularly as a substitute for full-fledged meals. The best approach for maintaining a healthy diet is to focus on high-protein meals and use protein shakes as supplementary sources of protein. At 95 Nutrition, our menu offers a variety of delicious, protein-rich options, including desserts, lunch, and dinner meals. We also cater to vegetarians, offering high-protein meals that provide the necessary nutrients without relying solely on protein shakes.

By incorporating both protein shakes and high-protein meals from 95 Nutrition into your diet, you can diversify your meals and maintain high-protein eating habits effectively. Our online store allows you to order nutritious high-protein meals conveniently, ensuring you receive balanced and tasty meals delivered straight to your door. For those who prefer protein shakes, you can find the most delicious options available at our offline branches.