Today more and more people are getting attracted to build their bodies. They are either after having a great shape and body or want to be healthy and active or even the both factors are important for them.
While doing the exercises in the gym or elsewhere most of them are advised to use protein shakes. Are they good or not for your body? Sometimes we hear bad news or even death for some people using them; so what can be done to prevent it?
At first, let’s look at what a protein shake is.
Fundamentally, shakes consist of whey protein, although casein (milk), soy, egg, hemp, rice, and pea protein powders are also available. Protein shakes are not a magic muscle pill. And unlike steroids, they have no direct influence on your hormones. They are purely nutritional. A foodstuff, in other words. Whey is the most common base for the protein powder, as it contains all of the nine essential amino acids that facilitate the healing of damaged muscles.
There are three main types of whey protein: isolate, hydrolysate, and concentrate.
Isolate yields a high level of protein and is low on allergenic, making it a good option for the lactose intolerant. Hydrolysate is produced in a way that effectively means it has been predigested, so its rate of absorption by the body is super fast. Concentrate, meanwhile, is the cheapest option, as the effects of its protein content are offset by its significant fat and cholesterol levels.
Serious athletes tend to use hydrolysate – so it will come as no surprise that hydrolysate is also the most expensive of the three options.
How much protein is needed for your muscles to be built?
The traditional recommendation for muscle building is 0.7 gram of protein per pound of body weight per day.
Protein shakes are a helpful, convenient solution to modern life. So, it doesn’t hurt to use. The advice to the average exerciser would be to consume protein in moderation and if a shake makes it easier for your schedule, then take that route.
Seek out the best ones on the market – good quality whey isolates that's low in sugar and preservatives, or a vegan blend for the ultra clean option.
But remember: you don't really need protein shakes. They'll just make your day a little easier sometimes. If you could use the natural food to supplement the protein needed for your body, it would be much better for you. It’s the shortage of time that makes it more convenient for us to use the protein shakes instead.