Protein shakes are the handiest way to add protein to your diet plans. They can be easily incorporated into your routine and act as an important supplement for numerous people. However, having protein powder or a shake regularly does not work positively for everyone. This is because they contain chemicals and high levels of sugar which is not a wise solution for all, especially those at the borderline of good health.
In this article, we will be exploring the answer to ‘Are protein shakes good for you’. Here we have highlighted the benefits and drawbacks of protein powders to answer for whom they work positively. You can also check the nutritional facts of protein shakes given below, to make a better decision whether they are good for you or not.
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Health Benefits of Protein Shakes – Are Protein Shakes Good for You?
Protein powders can offer numerous health benefits when they are used as a moderate part of a diet. The most prominent benefit of protein powders is that they help in building muscle mass as well as help recover from a workout. That’s why trainers recommend them to fulfill your nutritional needs.
An important element to keep in mind is that every individual has distinct protein requirements as per activity level, sex, age, health condition, etc. If you are about to incorporate high protein diet or protein powders into your meals – consult a dietitian first. You can also evaluate your protein needs by checking the nutritional facts of every ingredient. This is only applicable when you are healthy and are following a simple life pattern.
To Build and Maintain Muscle Mass
Protein acts as a building block for muscle mass. That’s why people trying to gain muscle mass or those who follow a tough workout routine are recommended to have more protein. Protein is a constant need to maintain your muscle mass even after getting the desired muscle shape. Research suggests around 1.4g of protein per kg of body weight is required to support body muscle. Protein powders are the most convenient method to gain and maintain muscle mass and support an active lifestyle.
To Fulfil Nutritional Requirements
Protein shakes can help a lot when you have protein deficiency due to a poor diet. If you are one of those who have a poor appetite and hardly consume a proper meal everyday protein powder can be a solution for you. Similarly, they can be healthy additions if you are following a strict diet plan to lose weight. An adult is required to consume 60 to 100 proteins every day while trying to maintain a healthy weight. taking moderate amounts of protein can keep you full for long hours without losing energy. It can also help you in performing daily activities with productivity.
To Assist with Weight Management
A protein diet is one of the famous ways of weight management. Because when you eat more protein while trying to gain a healthy weight, it can help in reducing fat while increasing muscle mass. Protein powders are the easiest of all protein meals as they can be ready within no time to consume.
To Support Workout Recovery
Numerous athletes and people who exercise regularly prefer consuming protein powders after a workout to support muscle recovery. This is an essential attempt to maintain your energy levels. However, this is still a debate about whether it’s good to take protein powders instantly after a workout or if should it be given some gap.
To know more about proteins and how you can naturally increase their intake, you can have a look at this article. Here you will find ten best tips and tricks that can help you incorporate more protein into your life. This way you can also find out how important it is to maintain a healthy protein diet for a healthy life. The article will also enable you to understand your body’s requirements for protein as per your age, sex, health conditions, and many more.
Protein Shakes Nutrition Facts
How much nutrients a protein powder has depends on the type of protein you are using. Your added ingredients and serving size together draw the results of protein powder nutrition facts. This can also answer are protein shakes good for you because the added ingredients have the power to keep it healthy or unhealthy.
Here we have given the standard nutrition facts as per one cup protein shake serving (256g), a standard size serving:
- Total Calories: 156
- Protein: 17 grams
- Fat: 9 grams
- Sodium: 184 milligrams
- Carbohydrates: 2 grams
- Calcium: 333 milligrams
When Protein Shakes Are Good for You?
There is no need to consume protein powders if you are following a balanced nutrient-rich diet. however, if you are about to start a strict diet plan then protein shakes can serve as a healthy option for you. It can help you remain boosted and energetic for daily activities. People who work out regularly can also have protein powders to keep their muscle mass maintained.
Protein Shakes are Good If:
- You are working out extra hours to gain healthy weight
- You are working out or exercising regularly to gain muscle mass
- You are a follower of a vegan or vegetarian diet
- You have a busy schedule and cannot manage to take solid protein meal
- You are having difficulty chewing because of teeth or jaw problems
- You have a protein deficiency
- You have a health issue that is stopping you from swallowing solid foods
When Protein Shakes Are Bad for You?
The protein powders contain high levels of bisphenol A (used in plastic manufacturing), harmful chemicals, pesticides, and heavy metals. Moreover, they are considered dietary supplements and are not approved by FDA (Food and Drug Administration). They also contain high amounts of sugar which is to enhance the texture.
Protein Shakes are Bad If:
- You are diabetic protein powders can raise your blood glucose levels
- You have sensitivity or allergy to dairy (avoid whey-based protein powders)
- You are already consuming enough protein through diet
- You are following a sedentary lifestyle
- You have a troubled digestive system
- You are pregnant or breastfeeding
Best Protein Shakes for Weight Loss
Usually, people consider protein powders just for muscle mass but they are also helpful while losing weight. There are numerous best protein shakes that work perfectly over different conditions, for instance:
- Premier Protein (100% Whey) – For low carbohydrates
- Optimum Nutrition Gold Standard (100% Whey) – For gluten free diet
- Dymatize ISO100 Hydrolyzed – An affordable option
- Orgain Protein Powder Organic – For Vegans
- NOW Sports Whey Protein – for purity
- Naked Whey – With minimum ingredients
- Thorne Whey Protein Isolate – For a meal replacement
- NuFyx Heavenly Protein Powder – With low carbohydrates and calories
Alternatives To Artificial Protein Shakes
You can use any of these natural substitutes for protein powders if you cannot consume them:
|1 large egg contains 6 grams of protein
|1 cup of soy milk contains 7 grams of protein
|1/3 cup contains 6 grams of protein
|Poultry, Seafood, or Beef
|3 ounces contains 21 grams of protein
|Frozen or fresh Edamame
|1 cup contains 16 grams of protein
|Nonfat, plain Greek yogurt
|12 – 18 grams of protein
|Nonfat Cow milk
|1 cup contains 8 grams of protein
Frequently Asked Questions
Is it good for you to drink protein powders or shakes?
Protein powders have an artificial composition alongside numerous chemicals inside. They can be a beneficial source of protein when you consume them with a balanced diet. You can consume protein artificial shakes if you are working out to gain muscle mass or are facing protein deficiency. But some people seriously need to avoid them. For instance, if you are diabetic then protein powder can have a drastic effect on your blood glucose level. This is because they contain high levels of sugar to add extra texture.
Do you take a protein shake after a workout or is it good before working out?
There is still a debate going on on the topic of whether taking your protein shake is good before exercise or after. Numerous studies have found no significant difference between both conditions. It does not matter whether you drink your protein shake before going to the gym or you consume it after coming back home. You can choose as per your preference or as your trainer suggests.
People who start feeling low during a workout can consume their protein shakes before starting their workout. This way they can stay more active through exercises.