Are protein shakes harmful? What are the benefits and harms of protein shakes for the body? Myths and truth about protein shakes, their harm and benefits. When is the best time to take protein?
Before starting training, it will be useful for girls and men to learn how to drink protein for weight loss, which one is better - whey, isolate or soy. Information about the type of protein, its correct intake and quantity will be important. Drinking protein shakes will replace the body’s lost energy during an activity or workout and allow it to use up fat reserves for weight loss.
What is protein
The term protein refers to protein. In the sports version, these are special powder mixtures taken by athletes for the complete intake of protein into the body. Those actively involved in fitness require more of it - amino acids, which are more energy-consuming compared to fats and carbohydrates, take longer to absorb. Protein powder is also used for weight loss. To do this, you should find out how to drink protein for weight loss.
Do you need protein when losing weight?
There is a misconception that protein powder only makes you gain weight and that those who are struggling with excess weight should not include it in their diet. So is it possible to drink proteins for weight loss? Yes, because they have the following functions:
- They increase immunity, normalize protein synthesis in the connective layer of the dermis, restore elasticity, moisture levels and skin tone. Supplements protect against early aging and menstruation disorders due to low-calorie diet.
- They protect against muscle loss, speed up the process of fat burners, and keep you full longer.
- They help the body use fat reserves to compensate for increased energy costs.
- They maintain homeostasis, reduce the rate of fat synthesis, and increase the process of carbohydrate absorption to prevent insulin spikes and reduce hunger.
Which protein is best for weight loss
To understand the problem of which protein is best for weight loss, you need to understand the subtypes. There are main types:
- egg - natural, expensive, contains no cholesterol;
- whey – contains 60% amino acids, quickly absorbed by muscles;
- whey isolate – contains 90% amino acids, well purified;
- whey hydrolyzate – 95-98% amino acids, is expensive, has a bitter taste;
- casein – with slow activity, 60% amino acids;
- soy - suitable for vegetarians, allergy sufferers, low-calorie, cheap, 50% amino acids;
- complex - includes all types, even wheat, is expensive, popular brand Proteine Whey.
For beginners, a system of rules has been developed for accepting the best of the types presented above:
- It is better to choose those that are absorbed faster;
- for weight loss, egg or whey is suitable, but not soy;
- For weight loss, it is good to use the complex active powder Sportvik.
Soy protein for weight loss
One of the cheapest types of protein is soy protein for weight loss, which is not the most nutritious. Experts include low calorie content, cheap raw materials - soy, as positive qualities, and low amounts of essential amino acids in the composition as negative qualities. The powder contains only half of pure protein, so using only the drug for weight loss will not be enough.
Whey protein for weight loss
Whey protein is considered the most popular for weight loss. It is inexpensive and is based on whey, rich in essential amino acids. The disadvantage of the powder is the low content of pure protein - 60%. To increase the amount of amino acids, whey is further purified. An isolate containing 90% protein and a hydrolysate are obtained. The latter is a pure 100% protein, is expensive, is used by professional athletes, and has a bitter taste.
Casein protein for weight loss
Casein protein for weight loss, which is made from curd protein, is a little more expensive than whey protein. Casein differs from all other types in its slow rate of absorption, so it is drunk at night to protect muscle cells from the lack of nutrients during this period. Casein type contains up to 60% pure protein. This is not enough for a pronounced weight loss result, so it is combined with other types.
How to drink protein correctly
Trainers and professional athletes advise drinking protein correctly, mixing it with any liquid of varying concentrations. It is important that it is not boiling water, because the protein denatures, coagulates and loses its beneficial properties. How to use protein for weight loss: divide the daily dose, calculated individually, into two doses. If you are doing strength training, you can drink a concentrated mixture before and after exercise. If the day is free from fitness, drink a protein shake before lunch and dinner to burn fat.
When is the best time to take protein?
The smartest and best way to take protein is in the morning, a couple of hours before training and an hour after it. To maintain muscles, drink protein between meals, and if you want to lose weight, replace it with lunch or dinner. Each serving of the cocktail is considered a complete meal, so there is no need to supplement it with anything. To maximize the effect of protein, review your diet: eat more legumes, cereals, vegetable oils, fish, meat.
How many times a day to drink protein
There are no restrictions on how many times a day you drink protein, but they only advise not to consume the daily amount at one time. Protein simply will not be absorbed, the body will lose energy, and training will not be as good. It is optimal to divide the dose into two times, but if the volume is still large, then you can drink the drink in 3-5 doses. It is consumed without additional food.
How much protein to drink per day
Important information for beginners will be how much protein to drink per day. The daily requirement for a person without health restrictions is considered to be 2 g of protein per kilogram of weight. If you eat high-protein foods, then you need half as much supplements. If the diet is protein-free or low in protein, consume 1.5 g of powder per kilogram. An approximate portion of the cocktail will be 30 g of powder diluted in water or milk.
Is it possible to drink protein without training?
Those wondering whether it is permissible to drink protein without training should be advised to calculate their protein intake. If the daily intake of amino acids from food is normal, there is no need for a protein shake. Additional intake may even be harmful. If there is no protein in your diet, include cocktails that will help balance the body's energy costs.
What protein to drink after workout
Experts recommend drinking protein after a fast workout. It helps muscles recover quickly and avoid microtraumas. A little later, it is recommended to take casein or other slow protein, which will provide the muscles with amino acids for a long time. The supplement will help to properly restore muscles and avoid pain due to the formation of lactic acid.
Protein at night for weight loss
To achieve a quick effect in losing extra pounds without harming muscles, it is recommended to take protein at night for weight loss. If it is better to use whey for morning and afternoon intake, then at night replace it with casein or soy. They are considered slow types, take a long time to digest, allowing the muscles not to weaken from lack of nutrition overnight.
Protein instead of food
To lose weight, it is important to take protein instead of food, replacing one or two main meals with shakes. This could be breakfast and dinner, lunch and dinner, breakfast and lunch. While maintaining your daily caloric intake, you can achieve significant loss of extra pounds under the condition of physical activity. It is also useful to drink protein shakes as a snack; the choice is up to the athletes.
Protein for weight loss for girls
Protein is considered very important for women. Its basis is protein, which builds muscles, hair, bones, skin and nerve endings. Modern powders for maintaining the protein balance of the body do not contain foreign impurities, help to lose weight during intense exercise, accelerate muscle growth and reduce injuries. Drinking protein shakes restores muscles faster after training, improves women's health and their appearance.
- balance your diet, give up unhealthy foods, reduce the amount of fat consumed to 20%, and increase protein;
- When calculating daily dietary calories, take into account protein calories;
- choose a good training regimen and competent exercises, work out with a trainer for the first time;
- eliminate alcohol, cigarettes and stress from your lifestyle, ensure quality sleep;
- get tested to determine the level of female sex hormones.
Protein for weight loss for men
How to drink protein for weight loss for men is useful for everyone to know, but it is worth remembering that just taking protein will not help you cope with accumulated kilograms and fat reserves. The main sports function of protein substances is considered to be the transport of amino acids to muscles to restore and maintain their volume during fat burning. The danger of improper intake or incorrectly calculated amount of proteins is the “burning” of muscles and their destruction from the inside.
The more amino acids enter the male body, the faster the body synthesizes new muscle cells to replace the used ones. Protein influences weight loss and at the same time maintains maximum muscle volume. It is recommended to take it in an integrated approach with regular physical activity and a proper diet. Otherwise, weight gain will only increase.
Men are recommended to take protein shakes between meals or replace them with dinner. You need to drink the mixture an hour after training for rapid absorption of protein, providing the body with building material for mass restoration and its speedy regeneration. Trainers advise choosing supplements with the maximum amount of protein (from 80%).
At night, it is better to drink slow protein shakes that help nourish muscles. Contraindications for use are diseases of the liver, gastrointestinal tract, and cardiovascular system. Side effects are unlikely; at first, bloating and increased gas formation may occur.
Video: how to take protein for weight loss
Protein shakes are often associated with intense bodybuilding exercise. Not every woman knows that proper use of this drink can help in losing weight.
The fact is that protein forces the body to work and consume more energy, as a result of which fat reserves are burned.
Of course, to achieve a truly impressive result, you need to know how to drink such cocktails, learn how to prepare them and exercise, at least at home.
How does a protein shake work for weight loss: main benefits
There are many reasons why protein shakes are recommended for those who want to get into shape and lose excess weight. Such drinks have many benefits. It is very important that to achieve results it is not necessary to devote all your time to the gym and strength training. It is enough to accustom yourself to regularly perform basic exercises at home.
Benefits of Protein Shakes for Weight Loss
1. Suppress the feeling of hunger. The body digests proteins much longer than carbohydrates. One serving of the cocktail is low in calories, but the drink gives you a feeling of fullness for the next few hours. This will allow you to avoid unnecessary snacks that are stored in fat mass.
2. Get rid of “dead weight”. When a person follows a regular diet, he loses not only excess fat, but also muscle mass. And even if the kilograms are normal, the figure will not become so attractive. A protein shake for weight loss has an anti-catabolic effect. It burns fat without affecting muscle mass. If you supplement this diet with home physical exercise, the girl will be able to enjoy an attractive and fit figure.
3. Metabolism improves. The human body spends about 30% more energy to process protein than fats and carbohydrates. It turns out that metabolic processes are accelerated, while normalizing the functioning of all gastrointestinal organs.
Disadvantages of drinking protein shakes: how they can harm you
Weight loss shakes won't always be as good as they seem. Their improper use can cause irreparable harm to the body.
Disadvantages of protein shakes for weight loss
1. You cannot drink them in large quantities, since during the day a person receives proteins from ordinary foods. If the drink is drunk with the goal of losing excess weight, the allowed amount is 1 glass per day.
2. Excess protein in the body leads to the accumulation of calcium, resulting in the formation of kidney stones.
3. The drink puts a strain on the liver; if there are diseases associated with this organ, using the cocktail is prohibited.
When to drink a protein shake for weight loss and how to do it correctly
This approach allows you to replenish your protein supply after sleep. Considering the fact that cocktails speed up metabolism, the body spends many times more energy than it receives. To avoid illness and weakness, it is advisable to consume fruit, whole grain bread or walnuts along with the drink.
1. Bread is needed to saturate the body with carbohydrates, which help in the breakdown of fat. It is best to choose a product that contains fiber. For example, whole grain bread will not harm your figure.
2. Fruits contain a large amount of vitamins and nutrients. They go well with protein shakes, are easily digested and are not stored as excess weight. In addition, one fruit in the morning gives a burst of energy for a long time.
3. Nuts normalize cholesterol levels in the blood and nourish the brain. They also go well with weight loss cocktails. However, due to the high calorie content, you are allowed to eat only a few grains of walnuts in the morning, otherwise you will feel heavy.
A protein shake for weight loss combined with bread, nuts or fruit is an ideal breakfast that will not harm your figure. Plus, it's much more nutritious than several sandwiches with mayonnaise and sausage.
Delicious and healthy cocktail recipes
Protein shakes for weight loss can be purchased ready-made. But, it is best to prepare the drink yourself at home. There are many recipes, among which it is not difficult to choose the most optimal one for yourself. Products for making cocktails are affordable.
Pineapple drink
To prepare the cocktail, you need to mix 3 chicken egg whites, 1 yolk, pineapple (3-4 circles of canned product), 150 grams of pure still water in a blender until a homogeneous mass is formed. When the drink is ready, add some chopped nuts for added piquancy.
"Citrus Paradise"
You will need the following ingredients:
Plain water without gases (100 ml);
Fresh lemon juice (from 1 fruit);
Ice (4-5 cubes);
"Fruit Delight"
Ingredients:
Protein powder (2 spoons);
Natural yogurt (1 glass);
Fresh fruit, but not bananas (100 grams).
First, the fruits are blended in a blender, then the remaining ingredients are added to them. Everything is mixed until smooth. You can add some ice to the drink.
"Strawberry in chocolate"
Ingredients you need to prepare:
Cocoa (1 tablespoon);
Some strawberries (4-5 berries);
A glass of skim milk;
Protein powder (2 large spoons).
Strawberries are whipped to a pulp, then cocoa, protein powder and milk are added to it. All ingredients are thoroughly ground in a blender. To make the drink refreshing, add 2-3 ice cubes.
"Vanilla Journey"
Ingredients:
Protein powder (2 spoons);
10 grams of vanilla;
Skim milk (100 ml);
Still water (100 ml).
All ingredients are placed in a blender and mixed so that the drink has a uniform consistency.
"Curd saturation"
Required ingredients:
Low-fat cottage cheese (150 grams);
Low fat milk (200 ml);
A pinch of cinnamon;
Fresh fruit (preferably 1 orange or grapefruit);
Oatmeal (1 tablespoon).
This protein shake for weight loss is perfect for those who do not have the opportunity to purchase protein powder. The ingredients are mixed in a blender. The drink is of medium thickness, it is advisable to drink it immediately after preparation.
Important points in organizing your diet
Before you start drinking protein shakes for weight loss, you need to understand that there are other rules for building a diet. To achieve a really good result, it is very important to follow all the principles.
2. Nutrition must be balanced. It is important to accustom yourself to eat 4-5 times a day, but in small portions. Reduce fat intake to 20%.
3. Be sure to drink water - at least 2 liters. When the body lacks fluid, cellulite appears.
5. Rest. A full night's sleep is 7-8 hours. If a person does not rest, his metabolism slows down, resulting in the accumulation of fat deposits. Without proper sleep, losing weight will be very difficult.
6. Choose physical exercises wisely. If you can't go to the gym, you need to work out at home. Exercises should be designed for all muscle groups. The minimum duration of training at home is 40 minutes. It is optimal to exercise in the morning and at lunch.
7. Stop salting dishes. Food products already contain salt, and in sufficient quantities. There is no need to add it again, as it has a bad effect on the functioning of the gastrointestinal tract.
A protein shake for weight loss is really effective, but you must follow all the rules. An integrated approach to weight loss is the best solution that will not harm your health, on the contrary, it will improve it.
Instructions
A protein shake is essentially an extract of water-soluble proteins from egg whites, whey, or protein-rich plant foods (such as soy). In addition, sometimes mineral supplements and multivitamins are introduced into such cocktails, designed to compensate for the loss of potassium and potassium released along with sweat.
In some cases, a little fat and carbohydrates (sucrose or fructose) are added to protein shakes to increase calorie content - these are so-called “gainers”, or energy shakes. The main advantage of protein drinks is that they can be consumed both during and immediately before a workout. A significant part of foods that contain a lot of protein - legumes, meat, cheeses and others - are quite “heavy”. They are highly not recommended to be eaten immediately before training.
There are some cases where protein shakes are poorly tolerated by the human body and their use can cause harm to it. These conditions include: dairy intolerance (especially lactose allergy); chronic digestive disorders; period of acute food poisoning; chronic liver failure; chronic renal failure; enzyme deficiency.
In addition, it is worth mentioning the dangers of consuming soy protein. Athletes do not take it as often as whey, but in rare cases it can exhibit side effects. This is due to the fact that soy protein contains non-steroidal plant compounds - phytoestrogens, the action of which is in many ways similar to those of women. Therefore, if an athlete (regardless of gender) has serious disruptions in the functioning of the endocrine system, taking soy protein shakes must be stopped.
The harm of protein shakes can result in digestive problems. Such unfavorable effects may occur if the dosage of this drink is not followed. Quite often, novice athletes do not want to be patient and make the necessary efforts to achieve an effective result. Many people want to get a muscular figure with a compressed figure, and therefore people begin to consume protein drinks incorrectly. In this case, the harm of a protein shake practically outweighs all the benefits of such a product. In order not to harm your health, it is important not to neglect the recommendations on the dosage of the drink specified by its manufacturer.
It is extremely important to purchase high-quality protein only from a trusted manufacturer. The fact is that some unscrupulous manufacturing companies may add various additives to their product, which may subsequently negatively affect the product. Of course, we should not forget that you need to consume a protein shake within 2 hours after preparing it. If you store the finished drink in the refrigerator, the shelf life is 5 hours.
Previously, protein shakes were discussed only in gyms, but today they have become firmly established in the diet of ordinary people who lead a healthy lifestyle and want to lose weight. There are many myths, questions and doubts surrounding the use of protein mixtures. Let's figure out what protein shakes are made of and what their advantages and disadvantages are.
A protein shake is a food supplement, an extract of water-soluble protein of animal or plant origin, obtained in the laboratory. Depending on the source material, the protein can be casein, whey, egg or soy. In addition to proteins, cocktails often include mineral supplements and multivitamins.
As a rule, protein mixtures are prescribed on the recommendation of a nutritionist, fitness instructor or nutrition specialist for the purpose of gaining muscle mass and losing body weight. This is justified from a scientific point of view, because protein shakes speed up metabolism - the body has to spend 30% more energy processing protein than burning fats and carbohydrates.
For athletes and those who want to lose weight, the benefits of protein shakes are undeniable, because they:
provide a rapid supply of amino acids to the body;
replace natural protein products;
help control appetite;
eliminate fat deposits while preserving muscles.
The role and benefits of protein shakes in eliminating protein deficiency
Approximately 20% of the human body consists of protein, which is responsible for the normal functioning of the heart and blood vessels, the formation and oxygen supply of cells, tissues, muscles and organs, and strengthening the immune system. Protein deficiency leads to cardiovascular diseases, carbohydrate addiction, low elasticity of the skin and blood vessels, hair loss, loss of muscle mass, and endocrine disorders.
On average, the daily protein intake for an adult is 1 g per 1 kg of weight. That is, a person weighing 75 kg should consume 75 g of protein, and half of it should be of plant origin (mushrooms, legumes, asparagus, soybeans), and half should be of animal origin (eggs, chicken, cottage cheese). It is almost impossible to reach this norm in a day with food alone.
IMPORTANT. For athletes, children and pregnant women who need increased amounts of protein for the construction of cells and tissues, the protein intake rate increases to 1.5 g.
That's when protein shakes come to the rescue. 1 serving of the mixture, as a rule, contains 25-30 g of protein, but there are no excess fats and carbohydrates. The protein is convenient to store - the powder takes up little space, and to use - just dilute the additive with water and stir. The fact that protein mixtures are prescribed even to children with appetite disorders also speaks in favor of cocktails.
Losing weight with protein shakes: harm or benefit?
When losing weight, it is tempting to base your entire diet solely on protein, but this should not be done. Excess protein in the body due to uncontrolled intake of protein shakes is harmful to the body. The breakdown of large amounts of protein will lead to increased release of nitrogen, and this is an additional burden on the kidneys and gastrointestinal tract. A systematic overdose of proteins is also fraught with disruptions in the functioning of the endocrine system, to which the skin will immediately react with the appearance of acne and rashes.
The main value of protein when losing weight is its ability to reduce appetite and create an anti-catabolic effect, that is, preserve muscle cells while breaking down fat. To lose weight, you need to replace one or more meals with protein mixtures. However, protein shakes are still not a substitute for food, but only a useful supplement. It is designed to stimulate the body to spend more energy rather than work in stressful mode.
The benefits of protein shakes for women
At one time, the female body is able to absorb 25-30 g of protein. At the same time, the process of its splitting in girls proceeds more slowly than in men.
Women will benefit most from protein shakes when consumed:
after physical activity - the protein stops the secretion of the stress hormone cortisol, restores injured muscle cells;
after waking up, to gently start the work of the gastrointestinal tract;
before bed, as the last meal;
as a light and healthy snack between main meals.
It is believed that consuming enough protein in girls promotes the renewal of red blood cells in blood cells, which has a positive effect on the female cycle. In addition, certain types of protein (for example, soy) can normalize hormonal levels and prevent the appearance of malignant tumors in the mammary glands.
Can protein shakes harm the body?
Consuming protein shakes in properly selected dosages, approved by a nutritionist, cannot harm a person in any way. All health problems that are described as harmful from protein shakes are the result of incorrect intake of mixtures.
Obviously, if you systematically eat one protein, the body will switch to reduced energy consumption and stop producing enzymes for digesting other foods, including solids.
IMPORTANT. Excessive consumption of soy protein, which contains phytoestrogens, may cause disruption of the endocrine system in men.
There are three main reasons for negative effects after taking supplements:
It is important to monitor the number of servings of protein supplements. After all, getting amino acids from food, we feel full, which prevents us from overeating. With protein shakes, there is a risk of exceeding the norm several times - they are psychologically perceived as a drink or dessert.
Using counterfeit or expired protein
When purchasing a powder, you need to carefully study the composition on the package. It is better not to purchase cocktails whose components include synthetic sweeteners, sugars and thickeners. It is better to buy both ready-made mixtures and pure protein from well-known, trusted companies and manufacturers. The product must be certified and authorized for sale in the country.
Individual intolerance to cocktail components
Before you start taking it, you should consult a specialist and get tested for lactose intolerance. Chronic and acute digestive disorders, liver, kidney, and enzymatic failure are also among the medical contraindications that exclude the possibility of consuming protein.
These are the main advantages and disadvantages of protein shakes for the human body. To supplement your diet with proteins or not, you need to decide based on the opinions of experts, and take supplements only in recommended dosages and in combination with physical activity. Then the benefits of protein shakes for the body will be visible not only to you, but also to those around you.
Mike Roussell, Physiology Ph.D.
People believe that a post-workout shake is the Holy Grail of sports nutrition. What about a pre-workout protein shake? Find out why pre-workout protein should never be neglected!
Protein or amino acids can be taken before or after a training session, however, if I had to choose only one option, it would be pre-workout. Blasphemy, many will say! So if you're more upset than a kitten getting kicked down the stairs, let me explain first before you scratch my face.
For a long time, post-workout shakes were considered the most important component of training nutrition. However, recent research suggests that taking protein and amino acids before your workout may give you even more benefits, and here's why:
Nourishment of muscles
Pre-workout protein, and especially branched-chain amino acids (BCAAs), will help fuel your muscles during your workout. BCAAs are not processed by the liver, and after being absorbed into the bloodstream, they go straight to the muscles.
This is key because training causes the breakdown and oxidation of BCAA. Thus, by providing the muscles being trained with these amino acids, you relieve the body of the need to catabolize these same muscles.
Protein synthesis stimulation
Taking protein before your training session improves your pump, and it stimulates protein synthesis during your workout rather than after.
Also, during training, pre-workout protein improves the delivery of amino acids and their absorption by muscles.
Taken alone or as part of a complete protein, BCAA's help prevent muscle breakdown. Thus, the problem of protein synthesis is solved even more effectively!
Accelerate calorie burning
The exact reason for this acceleration is unknown, however, it may be due to the additive metabolic effects of increased blood amino acid levels and modifying substrates (energy sources) used during the training session.
However, you shouldn’t wait for scientists to figure it all out, because in order to get the positive effects (accelerated calorie burning!) of whey protein, you don’t need to know their mechanisms (the exact metabolic cause).
Transfer effect
In addition, there is a transfer effect of nutrients taken before training. After digestion of protein, muscle protein synthesis can accelerate by 3 hours.
This means that pre-workout protein allows you to achieve double the benefits: during the training session, you receive the positive effects of increasing amino acid levels in the blood and the continuation of these effects after the workout.
This increase in blood amino acid levels also helps prevent excess post-workout muscle breakdown.
This occurs in part as a result of decreased levels of the hormone cortisol, which catabolizes muscles. One 2007 study published in the Journal of Strength and Conditioning Research found that consuming a protein-carbohydrate shake 30 minutes before exercise caused a significant drop in cortisol levels that lasted throughout the day.
Fat burning bonus
Taking protein alone (especially BCAAs) before a training session has exceptional benefits while on a low-carb diet. Consumption of pre-workout BCAAs, especially when glycogen levels in the body are low (which is what is observed when following a low-carb diet), leads to increased fat oxidation (i.e., increased fat burning) during high-intensity physical activity, such as interval training or metabolic training with burdens.
Winner: Pre-Workout Protein
The nutrients we consume before and after workouts are extremely important for developing and improving our figure. If you skip pre-workout protein, you'll miss the chance to increase anabolism during the session (muscle growth and decreased post-workout catabolism, that is, muscle breakdown).
Assuming you are getting adequate amounts of dietary protein throughout the day, I recommend taking a pre-workout BCAA. Their free form allows for faster absorption and absorption, meaning that when you start training, your blood amino acid levels will already be high.
