Protein Shakes: What are they, Types, Uses, Benefits…

What are Proteins?

Proteins are macrostructures made up of amino acids bound with peptides. The body uses them once they are broken down in the stomach and small bowel. Then, they become molecules used to build and regenerate the muscle and bone tissues, antibodies and hormones, etc.

Proteins are the base of any nutritional and sport program focused on increasing the muscle mass, improve the recovery, or preserve muscle mass.

Protein is also indispensable for muscle growth, since combining the stimulus from the workout and a planned diet will provide the desired gains.

What are Protein Shakes?

To put it briefly, protein shakes are a product with a high percentage of these macromolecules. These elements meant to enable the development of muscle tissues in the body.

You can choose from different sources (milk, meat, egg, soy…), flavors (chocolate, strawberry, vanilla…), absorption rates, biological value, filtration process, ready-to-drink, powder format… There are many different protein shakes that available in the world of sport nutrition.

They are usually powder, which means you have to mix them in a liquid (water, milk, or even juices). For this, using shaker is very useful (even though they are quite easy to dissolve) and drink them immediately.

Who Can Benefit from Protein Shakes?

Anyone. Protein shakes are a source of this nutrient. They help to meet our protein requirements, it does not matter if you are an athlete; you want to follow a planned diet; or you have problems to absorb nutrients properly.

Protein shakes have become the start sport drink due to its high protein and low fat content, easy preparation, and variety of delicious flavors

Why should we Take Protein Shakes?

Protein shakes support the meals you eat throughout the day. In fact, they make it easier to meet the necessary daily amount of proteins.

They will support any diet regardless of the level of physical activity. They provide essential quality nutrients for many functions within the organism

Protein shakes can become your best allies when it comes to achieving your objectives. Specially if you are planning to follow an intense training routine, focused either on endurance or strength.

Benefits of Protein Shakes

Muscle Growth

• This product provides a high essential amino acids content, mainly branched chain amino acids (BCAA’s). These are used to preserve and repair the muscle tissue.
• Protein shakes stimulate the post-workout muscle protein synthesis (thanks to leucine) to reduce the muscle damage and improve the resistance.
• Their high biological value means that they are a perfect protein source to preserve the muscle mass.
• They supply a high percentage of a conditionally essential amino acid called Glutamine. We can suffer a deficiency of this amino acid during times of physical stress or calorie restriction.
• They are a fast, comfortable and practical way of taking proteins.
• Protein shakes help to prevent the loss of muscle mass.
• They provide an additional energy source, recharging the glycogen deposits and improving the muscle recovery.
• This product supports athletes to maintain a positive nitrogen balance in order to reduce the muscle breakdown as much as possible.

Weight Loss

• The body uses more energy to digest protein than other nutrients. This is known as a thermogenic effect which enhances the fat-burning processes after a protein rich meal.
• Protein shakes are low in calories, fat and sugar which helps to prevent a weight increase. Moreover, they improve our physical shape if we follow a hypocaloric diet.
• Protein produces satiety, reducing cravings between meals.
• Whey protein can help to control the blood glucose, lowering the insulin resistance.
• They are a source of BCAA’s, leucine and bioactive components that increase fat loss and encourage the maintenance of muscle tissues.

Health

• Whey Protein Isolate provides the Protein Fractions that enhance the immune system. Moreover, the provide anti-viral and anti-bacterial protection, support the transport and absorption of iron, as well as the functioning of the nervous, gastrointestinal and cardiovascular systems.
• They help to increase the glutathione tissue levels, which is the best antioxidant agent of the organism. This is due to the fact that it helps to protect the cells against the oxidative damage caused by the free radicals.
• They improve the cardiovascular health by reducing the blood pressure and cardiometabolic risk factors.

Types of Protein Shakes

Nowadays, you just need to have a look at our online store to see that there is a great variety of protein shakes available.

However, if you feel overwhelmed by all this information and you do not know which one you should choose, do not worry! We are going to help you choose the one that is best for you by explaining the features of the main types of proteins

Whey Protein

It is, without any doubt, the king of proteins and possibly the most consumed one. This is mainly due to the fact that the proteins from whey are digested very easily and fast. They have the highest biological value as well as an excellent aminogram that is rich in essential amino acids, including a high percentage of BCAA’s and Glutamine.

There are mainly 3 types: Whey Protein Concentrate or WPC, Whey Protein Isolate or WPI, and Hydrolyzed Whey Protein.

Casein Proteins

Unlike whey, casein is a protein fraction from milk which has a very slow digestion rate. It can maintain an amino acid discharge in the blood for 6 or 7 hours. Its main utility is to serve as a food for long periods without eating, like nighttime or during the day, when there are several hours between the meals.

Time Released Proteins

These are combinations of several and different protein sources, like mixing whey + casein for example. In this way, there will be several absorption stages, which will produce amino acids “peaks” in the blood. They tend to give very good results and they can be consumed at any time of the day.

Egg Protein

Egg protein is known as albumin and it has a “medium” absorption rate. It is the second best source of proteins after whey in terms of biological value. Even though it is not as used as this one, egg protein is starting to become more and more used to make shakes and even to elaborate time released proteins.

Meat Proteins

This type of protein is a lactose-free source. If we compare it with whey protein they are quite similar, since they offer a high percentage of proteins per serving.

Vegetable Protein Shakes

Those who follow a vegan or vegetarian diet can also enjoy the benefits of protein shakes. In this sense, the sources that are available are: rice, soy, pea, or hemp. All of them provide an excellent protein percentage, becoming a very useful element for this type of diets.

How can we Combine a Protein Shake?

Protein shakes can be drunk alone or combined with other products. Here you have the 3 most common supplements that are combined with protein.

Carbohydrates

They are macronutrients that maintain the glycogen deposits high, which will be our main “fuel” when it comes to performing a physical activity. One of the best ways of combining them is a Protein and Carbs Shake before and after training, in order to perform and improve the post-workout energy recharge.

Carbohydrates can also be taken during the workout

Glutamine

Glutamine is not a protein but an amino acid. However, it is the most abundant one in our muscles, since its purpose is to provide them with the energy they need to work. That is why taking shakes with this element will help you avoid an excessive physical wear if you execute intense workouts, which will also reduce the risk of suffering an injury.

Creatine

Creatine is a substance that is obtained by combining 3 amino acids (arginine, glycine, and methionine). Its positive effects on physical performance are backed up with scientific evidence. Adding this element to a protein shake after the workout will improve our muscle recovery and it can also lead to strength and lean muscle mass gains.

How to Take Creatine>

Features of Protein Shakes

Each protein type can have a series of different features, but these are the most common ones:

• Dissolution: How easy it is to mix it with any liquid without leaving any lumps.
• Flavor: Nowadays, the flavors are very convincing with truly spectacular results. In general, protein concentrates tend to be the ones with the best flavor, even though some isolates are also quite good. It will also depend on the flavor, since vanilla tends to be less intense than chocolate for example.
• Texture: The texture will differ depending on the protein. So, a hydrolyzed protein will be very similar to water, while casein would be exactly the opposite, since it has a creamy texture, similar to a yogurt.
• Aminogram: It indicates the amount of amino acids per serving and/or 100g of product, both essential and non-essential.
• Composition: How many calories it has, what is its protein percentage, how has it been obtained (CFM) or what raw ingredient has been used.

Each type of protein has a certain texture

How to take Protein Shakes?

Protein powder is ready to mix with any liquid of our choice, usually cold water, although you can also use milk, juices, or isotonic drinks… We should take the shake once it is mixed.

Some people prepare the shake before training, and once they are done they drink it, but it is not the best thing to do.

On the other hand, protein powder can be used to cook fitness recipes

When should we Drink Protein Shakes?

In the morning

According to research, consuming proteins for breakfast will create a feeling of satiety during the rest of the morning, since the levels of ghrelin will drop, which is the hormone in charge of controlling the appetite. If we are late and in a hurry, a protein shake will be an excellent choice.

Before Training

When we carry out a demanding physical activity, we need to make the most of that session, specially if it is weight training and hypertrophy in which performance plays an important role. In this way, consuming some protein with an easy and fast absorption like WPI or Whey Protein Isolate before the workout can reduce the breakdown of proteins during the effort, by providing key nutrients (amino acids, and more specifically BCAAs), which has been proven in this study.

During the Workout

Another advanced strategy is to take protein while training. In this case it is important to use a hydrolyzed protein, since it is pre-digested, which means that it will barely require to be digested, keeping the blood flow in the peripheral members.

After Training

Taking a post-workout shake is a perfect moment to drink a protein shake. Any source of protein would be fine, however, we are going to take a determining factor into account, at least it tends to be among most athletes, who prefer a liquid meal instead of a solid one.

Before Sleeping

If we have not met our protein requirements, we can take a casein shake since it also has a sequential release that will discharge amino acids throughout the night, which will contribute to the recovery.