Do you need protein shakes or not when you exercise?
It is a common sight in the gym: athletes who consume a protein shake after a hard workout. These protein shakes, also known as protein shakes, are popular among both professional athletes and recreational athletes. You may be wondering what its usefulness is and whether or not you should include a protein shake in your daily routine. In this blog we delve deeper into the pros and cons and tell you everything you need to know about protein shakes.
What are protein shakes made of
Protein shakes come in various varieties and flavors and they come from different sources. The most famous types of protein shakes are:
Whey protein
A large proportion of protein shakes are based on whey protein, also called whey protein. Whey protein is a protein extracted from milk. It has a high-quality amino acid composition, delivering exactly the amino acids essential for optimal muscle recovery and growth, meaning they are quickly available to nourish and support muscles after a workout. This protein shake is often drunk immediately after a workout.
Casein shakes
Casein proteins, like whey proteins, come from milk. The difference between whey proteins and casein proteins is the absorption rate. Although whey proteins are known for rapid absorption, casein proteins are broken down and absorbed into your body slowly. An advantage of this slower absorption is that your body is supplied with essential amino acids for a longer period of time. This shake is often taken in the evening, because it gives your muscles a constant supply of amino acids while you sleep.
Plant-based protein shakes
Plant-based protein shakes, also called vegan protein shakes, are often popular among people who follow a vegetarian or vegan diet or who experience intestinal problems when drinking other protein shakes. Plant-based protein shakes are often easy to digest, which means they are less likely to cause stomach pain and gas formation. These shakes are made from various plant-based ingredients such as peas, rice, hemp, soy and quinoa and are a good source of protein for your muscles.
Sunflower protein
As the name suggests, sunflower protein shakes are made from sunflower seeds. These shakes contain all the essential amino acids and are a low-fat and gluten-free option for people with specific dietary needs.
Proteins are important for muscle recovery
Proteins are an indispensable part of the diet of (avid) athletes. During exercise, microscopic cracks in your muscles. You need proteins to support your muscle recovery and make your muscles stronger. Protein function as building blocks for repairing and building (damaged) muscles. If you exercise enthusiastically or want to increase your muscle mass, it is important to consume sufficient proteins to support your muscle recovery and building.
That's how much protein your body needs
To function properly, an adult needs average 0,83 gram protein per kilo of body weight per day. Everyone with a healthy and varied diet gets this required amount naturally inside, whether you use protein shakes or not. However, if you exercise regularly, your body needs a little more protein. Exactly how much depends on your sports goal and effort. When you do strength training and want to increase your muscle mass, an amount of 1.2 to 2 grams protein per kilo of body weight required. When you practice endurance sports, this amount is around 1,4 gram per kilo of body weight per day. Also vegetarians, vegans, pregnant and breastfeeding women have a higher protein requirement than an average adult.
Benefits of protein shakes
Protein shakes are very popular among athletes who want to increase their muscle mass. However, protein shakes are not necessary for most recreational athletes. However, drinking protein shakes can have advantages in some cases:
Weight loss aid
Protein shakes can be a useful tool for people who want to lose weight.
The high protein content in these shakes keeps you satiated for longer, reducing your need for snacks and reducing your overall calorie intake. If you have this for a longer period of time, it will contribute to weight loss.
Contribution to muscle recovery
Proteins support muscle recovery after intense training by providing amino acids that are important for repairing and building damaged muscle tissue.
These amino acids stimulate muscle protein synthesis, creating new proteins that repair and strengthen damaged muscle fibers. This ensures that your muscles can recover optimally and become stronger.
Easily increase your protein intake
If you are unable to get enough protein from your diet, for example because you eat a vegetarian or vegan diet or are simply unable to eat a full healthy meal, a protein shake can help you get the required amount of protein. . Protein shakes are easy to take and rich in proteins.
Help maintain muscle mass
Adequate protein intake is extremely important for muscle health, especially for the elderly and people losing a lot of weight. As mentioned earlier, proteins provide essential amino acids that stimulate protein synthesis. This process is crucial for maintaining muscle mass and muscle function.
Possibly have elderly need more protein, because their muscles respond less well to protein. This reduced response makes it more difficult to maintain muscle mass. Therefore, elderly people are recommended to consume more protein to keep their muscles healthy. A convenient way to meet this need can be drinking protein shake!
A protein shake can also be of added value for people who are losing weight. During weight loss, not only can fat mass decrease, but muscle mass can also be lost as a result of a calorie-restricted diet. That is why it is important that you consume enough protein while losing weight to minimize muscle loss.
Disadvantages of protein shakes
Although consuming protein shakes offers many benefits, there are unfortunately also a number of disadvantages:
Protein shakes can cause pimples
Unfortunately, taking whey protein, which is found in many protein shakes, can acne cause. When you take a protein shake that consists of whey protein, you ingest a large amount of lactose. Lactose stimulates its production hormoon IGF-1. An increase in this hormone can cause inflammation of the sebaceous gland, causing the sebaceous gland to produce extra sebum. An excess of sebum can then clog the pores, which in turn leads to pimples.
Protein shakes can contribute to weight gain
Protein shakes can potentially lead to weight gain due to the calories they contain. If you consume more protein than you need for an extended period of time, your body stores these calories as a reserve in the form of fat, which can then lead to weight gain.
Protein shakes are expensive
Taking protein shakes can be unfavorable for your wallet. Compared to other foods, protein shakes can be quite pricey, especially if you regularly use these supplements as part of your diet or fitness routine. Waste of money if you don't really need protein shakes.
Other supplements for athletes
When considering whether or not to have a protein shake, it's important to consider your own nutritional needs, dietary preferences, and... fitness goals to consider. Although protein shakes and supplements may not be necessary for achieving sports goals, they can contribute to achieving goals faster. It is also a suitable way for vegetarians and vegans to supplement the amount of protein in their diet. We offer various supplements high quality products designed to support people in achieving their fitness goals.