benefits of protein shake

Best 11 Benefits of Protein Shake


The 11 benefits of protein shake –

  • Support weight loss and healthy metabolism
  • Support nutritional needs during pregnancy
  • Support digestive health
  • Repair and maintain healthy skin and hair
  • Keep blood sugars stable
  • Curb appetite
  • Maintain a healthy Immune system
  • Sustain lean muscle
  • Prevent muscle wastage
  • Assist in hormone production
  • Assist recovery after any sports.

Protein Powders

There are four types of Proteins –

  1. Whey Protein
  2. Casein Protein
  3. Egg Protein
  4. Plant Protein

Whey Protein

Milk is made of two proteins, casein, and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. Therefore it has three types of proteins

11 benefits of protein shake
  1. Whey Protein Concentrate
  2. Whey Protein Isolate
  3. Whey Protein Hydrolyzed

Whey Protein Concentrate

Whey protein concentrate is the cheapest and most common form of whey protein, a byproduct of cheese production. The percentage of protein varies from about 30% to about 80%.

  • Ingredient: It has Fat, Carbs & Sugar (Lactose).
  • Digestion: Slow
  • Cost: Cheap

Whey Protein Isolate

Whey isolate, which is made from whey concentrate, undergoes further processing which yields an end product with more protein per unit than whey concentrate.

  • Ingredient: It is low in Fat, Carbs & Sugar (Lactose).
  • Digestion: Fast
  • Cost: Expensive

Whey Protein Hydrolyzed

Whey Hydrolyzed, which is made from whey isolate, undergoes further processing which yields an end product with more protein per unit than whey isolate.

  • Ingredient: It has NO Fat, Carbs & Sugar (Lactose).
  • Digestion: Super Fast
  • Cost: Super Expensive

Whey Protein Timing & Doses Human body requires protein all day.

Timing: Breakfast, Mid-morning Snack, Evening Snack, Before & After training

Doses: 24g to 48g per serving

Casein Protein

When milk is curdled, the casein protein is concentrated in the curds, and the whey protein is contained in the remaining liquid. The curds are used to make many common kinds of cheese, and they can also be processed to create casein protein supplements. Casein protein is a “complete protein,” meaning it contains all nine essential amino acids our bodies need to get from foods to optimally build muscle. It also contains carbohydrates, calcium, and phosphorus. A small number of people are allergic to casein protein.

11 benefits of protein shakes

Digestion: Slow up to 8 hrs.

Timing: Snack, Before bed

Doses: 20g to 30g per serving

Egg Protein

Egg White Protein Powder is dried egg whites (clear liquid is called Albumen) that come from chicken eggs. Fresh eggs are processed into a powder in under one day to retain the highest nutritional value.

11 benefits of protein shakes

Digestion: Medium.

Timing: Snack, Before bed

Doses: 24g to 40g per serving

Plant Protein

Protein powders come in many different types. Most people are familiar with the milk-derived whey and casein proteins, but there are lesser-known, plant-based options like soy protein, hemp protein, pea protein, and even rice protein.

11 benefits of protein shakes

Digestion: Medium Fast.

Timing: Breakfast, Snack, Post workout

Doses: 24g to 40g per serving

Avoid these ingredients in Whey Protein

1. Casein + WPC These are also known as whey protein concentrate and casein. WPC’s and casein protein sources are high in lactose, which can often cause bloating and gastrointestinal distress in some people.

2. Gluten Food sensitivities to gluten can elevate inflammation in some people and cause a range of health problems including hormonal imbalances, skin conditions, fatigue, mood swings, and headaches.

3. Dextrin/Glucose These ingredients can raise the glycemic load, which may contribute to fat storage. They can also cause gastrointestinal distress in some people.

4. Artificial sweeteners Common artificial sweeteners used are sucralose, Splenda (955), aspartame, equal, NutraSweet (951), or saccharin (954). Several negative side effects can come from ingesting these unnatural ingredients, including headaches, migraines, gastric distress, depression, and weight gain.

5. Skim milk powders/milk solids Skim milk powders and milk solids are often used as a cheap bulking agent in fewer quality powders. They are high in lactose sugars, which can cause bloating, gastrointestinal distress, constipation, and loose stools. The protein is poorly absorbed into the body, making it harder for you to reap all of its benefits.

6. Soy protein Most soy proteins come from genetically-modified sources with high pesticide use and contain the chemical compound phytoestrogen, which may cause hormonal disturbances and suppressed thyroid function in some people.

7. Vegetable oils and fats These ingredients are often added to many weight loss and protein supplements to increase richness. However, these fats are often derived from hydrogenated sources that contain trans fats, which are thought to be more harmful than saturated fats. Trans fats raise levels of bad cholesterol and lower levels of good cholesterol.

8. Fillers Fillers are often added to bulk up the protein and save money for the manufacturer. Some fillers include ingredients such as coconut flour or psyllium, which can cause gastric distress in women who are susceptible to digestive issues, such as constipation or bloating.

9. Thickeners and gums Thickeners and gums, including xanthan gum, are manufactured from soy or corn and can cause bloating and gas.

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