What are the benefits of a protein shake and how to drink it correctly

Among beginning athletes, the phrase “protein shake” is equated to “mountain of muscles.” Many people are passionate about choosing the right protein to gain muscle mass. Along with demand, supply has also increased - there are now several dozen protein supplements on the market.

Is it worth getting carried away with homemade and store-bought cocktails, what benefit or harm are they? Opinions among both athletes and doctors were divided. But before you start the protein miracle course, it is worth studying the basic information about the product.

Protein shake ingredients

The main value of a protein shake is protein. It is an organic molecule essential to the human body. It helps build blood vessels, bones, skin, hair, nails and muscles.

If a person eats properly, he receives the entire necessary complex of nutrients or KBZHU. The abbreviation stands for “calories, proteins, fats, carbohydrates.” All athletes or those losing weight closely monitor this indicator.

In addition to protein, a protein shake contains fats, carbohydrates, minerals and vitamins. We can call it a conditionally “complex” drink that replenishes the need for the necessary substances. Signature cocktails may contain flavorings, fat burners and other chemicals.

Protein enters the body with food, so athletes diligently consume meat, eggs, dairy products, and cereals. Marketers are capitalizing on people's desire to quickly gain muscle mass by offering ready-made protein shakes.

Is protein shake powder healthy?

The main problem with this supplement is that it is not tested as a medical drug. And it can negatively affect health, even if done efficiently. Since 2010, US scientist Wayne Campbell decided to test several samples of purchased protein. In 2015, a similar study was conducted by a group from Brazil. The results are mixed:

• in some samples the amount of protein is less than stated on the package;
• traces of mercury, lead, and arsenic were found (which is unacceptable for food products);
• anabolic steroids and steroids were found in other samples;
• the cholesterol or sodium content is several times higher than stated.

It is still unclear how protein shakes affect the body in the long term. Also, manufacturers do not warn that their supplements may be harmful. In pursuit of a healthy lifestyle or muscle building, a person will not first go to the doctor to get tested.

A resonant case is connected with this. Australian bodybuilder Meaghan Hefford died in 2022. She prepared diligently for the competition, introducing more protein into her diet (including in the form of protein shakes).

The cause of death was a urea cycle disorder. This is a genetic disease (and not rare - 1 case in 8500), in which the body cannot break down protein. The case drew public attention to the uncontrolled consumption of protein and supplements in the sports environment.

There are also bona fide manufacturers on the market whose products correspond to what is stated on the packaging. This protein powder is no worse than natural protein and only simplifies the athlete’s nutrition. But you should only trust trusted brands. Be prepared to pay a significant amount of money for a jar of high-quality protein.

Protein shakes vs excess protein in the body

The daily norm for a person is his weight multiplied by 0.8. If you weigh 55 kg, you will only need 44 g of protein per day. That's about two eggs for breakfast and some chicken for lunch. Amid the craze for healthy eating and exercise, doctors note that people consume more protein than they need.

This happens due to improper use of protein shakes. As a rule, they already contain some part of the daily value. A person gets more from food. Therefore, if you drink a protein shake for weight loss, muscle growth or other reasons, you definitely need to adjust your diet.

What is dangerous about exceeding the norm:

• indigestion;
• skin rashes;
• mood swings;
• weight gain;
• problems with the kidneys and liver, which cannot process the excess;
• hormonal disbalance.

It is important not only to comply with the protein norm, but also to correctly formulate the diet. Protein products are combined with fiber, which helps remove breakdown products from the body.

When should I take it?

Eating protein rationally at home is the key to achieving your goal.

• A protein shake is simply an irreplaceable drink in the morning, when the muscles are weakened and relaxed. You can add fructose to your morning drink.
• Consumed an hour before training, it will serve as a source of energy restoration and vigor. Helps restore muscles after training. It is important to adhere to this particular period of time.
• After training it will help satisfy your hunger.

It is not advisable to drink protein shakes late in the day. But, if there is no way out, then it is better to give preference to casein protein, which is not so quickly absorbed.

How are healthy lifestyles and protein related?

Brightly colored jars of protein shakes are an eye-catcher in supermarkets. They are taken by supporters of proper nutrition, as well as people who love dairy products. Vegetarians often buy protein: this is a great way for them to get protein. In some cases, you can enjoy it without harm to your health if you do not play sports:

• as an alternative to a snack on the road if you are short on time. Products from a supermarket are more trustworthy than roadside cafes. The cocktail will keep you full for 3-4 hours, it’s easy to prepare, and it tastes good.
• instead of unhealthy sweets. Although the food contains sweeteners, flavors, and thickeners, it is considered more healthy. Some people drink a cocktail instead of candy, chocolate bars, or ice cream.
• with intolerance to products with natural protein. The cocktail helps replenish the required level. You need to carefully read the ingredients so as not to purchase a jar with an allergen.

This product is not recommended for children and adolescents. If you have negative symptoms, you should stop eating.

Kefir with juice

Surprisingly, to prepare a delicious kefir drink with juice, you only need two ingredients:

• 100 ml kefir,
• beet.

You need to extract juice from beets using a juicer or grater, squeezing the pulp through a cloth (gauze). After this, the juice must be mixed with kefir in equal proportions. Very easy!

Protein shake for gaining muscle mass and losing weight: rules of administration

Before you start consuming increased amounts of protein (in any form), you should consult your doctor. You may not even suspect that you have contraindications. The fact that the body copes with the daily norm for the average person does not mean that it will process more.

During the examination, pay special attention to the gastrointestinal tract, kidneys and liver. If you know of cases of protein intolerance in your relatives, it is worth checking this too. You can take more protein than normal only with regular, intense workouts.

How does a protein shake work for weight loss?

Protein increases the body's energy consumption. With low carbs and more protein, you can burn many more calories. This is definitely very beneficial for weight loss. Also, food with a higher content of the component helps you stay full longer, and therefore eat less.

Taken together, a high-protein diet provides positive dynamics for weight loss. This property is explained by the thermogenicity of the protein. The effect lasts about 2-3 hours after eating. During this period, energy is produced as much as 100% more.

Considering that the shake is a drink, it can be taken before and during training. This will not burden your stomach and will provide you with the necessary fats, carbohydrates, and vitamins. It is recommended to use a protein shake like this:

• with 5 meals a day, replace 2 meals: breakfast and second dinner;
• the rest must be balanced: contain protein, slow carbohydrates, fats;
• drink cocktails slowly;
• Physical activity is required - walking, running, swimming.

Protein shake for gaining muscle mass: mechanism of action

The effectiveness of protein during training is related to the concept of nitrogen balance. If it is positive, then the body will build new muscle tissue. If negative, then destroy. A score of zero does not promote any change.

A lot of nitrogen is produced when protein is broken down. Interesting fact: studies have shown that the body successfully adapts to any conditions. The high- and low-protein diet groups retained nitrogen equally well during moderate exercise.

Although a low-protein diet cannot be called positive for gaining muscle mass, it is not at all necessary to increase the norm to sky-high levels. It is enough to calculate your norm and increase it a little. The supply of the substance works like a fuel tank: it increases the body's endurance, allowing you to work longer and more intensely.

Therefore, it is recommended to consume protein shakes for gaining muscle mass 30 minutes before. before training and half an hour after. The body successfully uses fats, carbohydrates (they will simply burn in the carbohydrate window) and begins to break down protein, which is beneficial for muscles.

Overconsumption of protein leads to imbalance. If protein is not digested, it turns into fat - exactly the opposite effect than expected. A long-term intensive course of protein leads to:

1. Increased blood pressure.
2. Skin reactions (rash, dryness).
3. Mood swings and aggression during withdrawal.
4. Apathy.

Replacing all meals with a protein shake or introducing only such foods into the diet is strictly prohibited! Variants of eastern execution are known, where a person was fed boiled meat without salt. In a cramped cage, he died in agony a month later.

It would seem, what is the connection between ancient torture and the passion for protein shakes? Two to three servings of the drink contain almost the daily requirement of protein. Add there the amino acids that a person gets from food. Against the background of low physical activity and a limited diet (if it does not contain carbohydrates or fiber), the result is a modern version of torture.

The internal organs cannot cope with the excess. The concentration of urea in the blood increases. It is clear that this happens more slowly. First warning symptoms:

• constant feeling of thirst, dryness;
• rash;
• acetone odor from the mouth;
• heaviness in the stomach;
• problems with stool;
• lethargy, apathy;
• increase in blood pressure.

Resistance to large amounts of protein is also genetically determined. People whose ancestors ate less meat and more vegetables suffer more. Northern peoples can limit themselves to protein foods longer.

In the modern world, with the availability of all products, there is no need to artificially deplete the diet (even for healthy lifestyle purposes). The recommended norm for an adult who does not train is weight multiplied by a factor of 0.8. With intense training, the norm can increase to 2-3 g per 1 kg.

Protein shake recipes from available ingredients

To make a protein shake at home, you will need a blender or shaker. All components are mixed until smooth. This drink cannot be stored for more than 10 hours, heated or frozen.

Remember that the calorie content of the cocktail is very high: on average 500 calories. The daily requirement for an adult is 2400/2800 (women/men). Those. one serving of drink replaces 1 meal.

A protein shake at home consists of:

1. Bases. This is fat milk from 1 to 3.2%, cottage cheese, eggs (whites).
2. Carbohydrates and fats. Fruits, sweeteners; nuts, vegetable oil.

Let's look at simple protein shake recipes to understand the proportions.

• No. 1. 350 ml milk, 1 protein, 1 banana, 100 g cottage cheese, a tablespoon of honey.

• No. 2. 250 ml of milk, 200 ml of yogurt, 1 banana, 2 tablespoons of honey, 40 g of oatmeal porridge, a scoop of ice cream (about 40-50 g). In this cocktail, per 100 g there are: 500 cal, 40 g protein, 8 g fat and 50 g carbohydrates.

• No. 3. 500 ml of milk, 2 bananas, 200 g of cottage cheese, nuts (to taste): walnuts, almonds, peanuts and 2 tablespoons of honey.

• No. 4. Protein-carbohydrate cocktail: 300 g of cottage cheese, about 200 ml of yogurt, 100 ml of water, a tablespoon of cocoa powder, 1 banana, honey or jam to taste.

• No. 5. Saturated drink: 200 ml of water, 20 g of milk powder, a tablespoon of sour cream, 2 tablespoons of cottage cheese, lemon juice. Calories are added with flax seeds (a teaspoon), olive oil, and the whites of 1 or 2 eggs.

It is recommended to drink no more than 300 ml at a time. You can make a protein shake from homemade milk and (or) yogurt, but consider the fat content of the product. If one component is fattier, the other needs to be low-fat.

The protein base plays the main role in the composition. Jam, honey, and nuts act as sweeteners and a source of vitamins and fat. If you don't like sweets, replace them with fruit puree or fresh fruit pulp.

Cooking rules

For those who prefer homemade protein shakes, it is important to know and adhere to the rules for their preparation and consumption:

• For cooking, use only warm liquid. Boiling water will cause the protein to coagulate. It will kill all the beneficial properties of the drink.
• For 1 serving, 200-250 ml of liquid (water, juice, milk) is enough to dilute the powder.
• The calorie content of a protein shake depends on the time it is taken . In the morning, higher calorie content is acceptable; you can add a little sugar or honey. But after lunch it should not exceed 200 kcal; various additives to it are also undesirable.
• If the cocktail will be used for the purpose of losing weight , then it is better to use water, low-fat milk or kefir as the liquid.

Review of protein powders - how to choose a reliable ready-made mixture

Making a protein shake at home can always be difficult. Therefore, many people choose mixtures that are diluted with water. Some useful tips:

1. Don't be fooled by pretty packaging and advertising. Ask your trainer if you should use these products.
2. A low price is a reason to be wary.
3. Study the company's reputation, pay attention to the packaging. Translation into your language is required, or even better - certificates available at the point of sale. Nameless banks are not a good idea.
4. If possible, find an official dealer or representatives if you choose a foreign brand.

The most popular manufacturers today: Optimum Nutrition, MuscleTech, BSN, Syntrax, Gaspari Nutrition, Weider. These companies test products in laboratories and have not been found to manipulate the composition.

The protein in such cocktails comes in the form of whey protein isolate, concentrate, casein protein, and in the form of a complex mixture (slowly and quickly digested proteins). Cost and efficiency depend on this.

Whey Protein

The so-called “fast protein”. It is almost instantly absorbed in the body and is indicated for use daily (in individual doses). Whey protein stimulates anabolism and promotes rapid recovery after exercise.

Complex Supplements

Consist of two types of protein. Recommended for ectomorph athletes who have difficulty gaining muscle mass. People who are prone to excess weight should avoid complex protein.

Casein proteins

The most long-digesting proteins, they perfectly feed the growing mass. Recommended for athletes who want phenomenal muscles. It is consumed at night, when metabolic processes accelerate, sometimes even in the middle of the night, to prevent muscle burning.

To start gaining muscle or losing weight, you should stick to the simplest protein shakes. In any case, you must take into account the recommendations of doctors and trainers. It will help you choose the optimal exercise regimen and plan your meals.

Also, the amount and type of protein consumed depends on the training phase and exercise regimen. During muscle building and cutting, different types of protein are needed. The need for protein shakes is different for athletes and bodybuilders: what is good for muscle growth is bad for a runner.

If you are not trying to get rid of excess weight, do not go to the gym and do not have problems with nutrition (getting your protein intake), do not consume protein shakes at the same level as athletes.

A little eyeliner

The easiest way to achieve your goal is proteins in jars.
Protein powder is becoming more accessible: it can be found in sports nutrition stores, online stores and popular marketplaces (like Iherb or Ozon). There are whey and egg proteins.

It's worth noting that alcohol negates the beneficial effects of protein, so it's best to limit your drinking on the road to a great athletic future.

The rate of digestible protein is calculated for each person individually, based on weight and intensity of physical activity. Approximate values, of course, can be obtained using reference books and calculators, but in this case it is better to consult a specialist so as not to suffer a blow to the kidneys.

Yes, exceeding the norm of protein consumption can cause serious stress on the kidneys, so it is important to drink a lot of water, follow a training regimen and carefully monitor your own well-being.