Protein shakes are nutritional supplements that provide a high percentage of protein and a low caloric level. It is the favorite option for athletes who want to build muscle and lose fat.
People who do not do any type of sport should eat about 0.8 grains of protein for every kilo of body mass. However, in the case of athletes, this rule falls somewhat short, having the need to increase this protein intake to approximately 1.6 grams per kilo of mass.
What are protein shakes?
Proteins are essential amino acid structures that the body uses to regenerate connective tissues and muscles, as well as hormones and antibodies. Athletes who carry out physical routines to increase their levels of muscle mass need to include a higher intake of these nutrients in their diet.
Protein shakes are drinks that contain high concentrations of these structures, with the aim of promoting muscle building or maintenance. The most common is that they are presented in powder format, to be mixed with liquid and consumed later.
Today protein shakes have evolved considerably, betting on including various flavors. In addition, there are different absorption speeds and from very varied sources. However, the most common are those that come from whey. These are better known as whey protein shakes.
Protein shakes are especially suitable for those who practice high-intensity physical activities and want to improve their muscle mass, as well as lose fat. These shakes increase strength and provide quality nutrients.
Benefits of protein shakes
• Promote, maintain and repair muscle tissue, thanks to its high supply of essential amino acids.
• They improve resistance during training, as they reduce muscle damage.
• They are a very powerful source of energy.
• Collaborate in controlled weight loss: the body uses more energy to metabolize proteins than other nutrients. Therefore, calorie expenditure is increased.
• They prevent weight gain, because they are low in fat and sugar. In addition, they are also satiating.
Types of protein shakes
1. Whey protein
This shake is the king of athletes, thanks to the fact that the proteins come from whey and are quickly absorbed. They are known as Whey Protein and come in countless flavors.
2. Casein protein
The absorption of protein shakes from casein is much slower, as they can release amino acids for about 7 hours. They are indicated for periods in which food intake is light.
3. Egg protein
Albumin is the egg protein and is considered to have very good biological and nutritional value. Its absorption speed is medium.
4. Meat protein
The proteins present in meat are very similar to those found in whey, with the particularity that it is a lactose-free source. It is perfect for people with food intolerances.
5. Vegetable protein
Vegans can also resort to the intake of protein shakes, from plant sources. Normally the protein intake comes from ingredients such as soy or peas.
Facebook Comments
Disqus