The health conscious and fitness fans who are striving to lose weight and build muscle should check out this article about protein shakes. First, let’s take a look at whether they increase muscle and help you lose weight.  

Protein vs protein shakes

Protein is an essential nutrient that the body can't live without on a daily basis. It comprises amino acids responsible for strengthening skin, bones and muscles, and is usually obtained from two main sources: animal protein such as in meat, eggs, milk, and others, and plant protein in grains, beans, and others.

Besides getting protein from animals and plants, we can also get it from alternative sources according to our lifestyle. One of them is protein shakes which are not only quick and convenient but also solve the limitations some people have on how much protein they can get and process from the main sources. Moreover, shakes are alternatives for those who want to enhance their protein intake for weight control purposes, build muscle or re-sculpt their body shape. The protein in protein shakes tends to be high quality with lots of nutrients. This makes it a good substitute for the protein that naturally occurs in food.

Types of protein shake

There are various types of protein shakes available on the market with different properties:

·       Protein shakes based on cow milk extracts

- Whey protein contains essential amino acids that can be absorbed quickly.

- Casein protein contains essential amino acids but has slow absorption.

·       Protein shakes based on plant extracts

- Soy protein contains all essential amino acids and has similar properties to soybeans.

- Hemp protein contains omega 3 and omega 6 fatty acids but few essential amino acids.

- Rice protein contains few essential amino acids.

- Pea protein contains few essential amino acids.

Can protein shakes really help you lose weight?

Whether or not protein shakes help you lose weight is a question often asked. For answers, we can look to various researches around the world which throw up some interesting points. For example, in one study volunteers given a protein-rich breakfast were found to intake 135 calories less than usual within the day. In another study of overweight male volunteers on a diet, it was found that when they increased their protein intake to 25% of total daily calories, it reduced their appetite by up to 60% and resulted in 50% less snacking at night.

Protein shakes are also known to reduce muscle loss. Muscles directly affect the body’s metabolic rate. The more muscle you have, the higher your metabolic rate. Therefore, protein shake consumption coupled with exercise helps build and maintain muscle mass, thereby preventing reduction of metabolism. The amount of protein the body needs per day is calculated according to body weight. An average person needs one gram of protein per kilogram of body weight.

The research confirms the value of protein shakes as sources of protein that reduce the amount of energy the body receives and controls the appetite, leading to weight reduction. Nevertheless, it is important to note that drinking protein shakes to help lose weight isn’t very efficient.

Any weight reduction may be due more to reduction of muscle. Less muscle means less metabolism. This can lead to the YOYO Effect, a condition which body weight falls and rises back and forth until the default weight is actually higher than previously. It’s better to focus on increasing muscle through exercise and keep up your intake of the full spectrum of nutrients. This will be best for the body and therefore also body shape.

Comparison of protein, animal protein, soy protein, pea protein and collagen protein shakes

Each type of protein has slightly different properties. To help you make the right selection for yourself, let’s look at what the different types can and can’t do for you.

·       The animal protein shake most well-known is formulated from whey protein. This protein comes from the liquid by-product of cheese making. It is essentially processed raw milk. It contains many amino acids, including Leucine, Isoleucine and Valine, that help build and repair muscles. Whey also contains minerals such as calcium, potassium, phosphorus, iron and magnesium. But since this type of protein shake is made from dairy products, those with lactose intolerance should be careful when consuming it.

·       Soy protein shakes are based on soybean extract that is 95% protein. Other nutrients in them include vitamin E, vitamin B, phosphorus, potassium, zinc, and iron. However, the soybean extract may contain residues from washing soybeans such as hexane that can cause headache, nausea and vomiting.

·       Pea protein shakes are very popular among vegetarians and vegans. However, although similar in nutritional value to whey protein, pea protein doesn’t contain amino acids that help build and repair muscles.

·       Collagen protein shake – Collagen is an important component of cartilage that prevents joint bones rubbing against each other. As you get older, your body needs more collagen to help maintain bones and joints. Collagen helps ease joint pains and arthritis and nourishes the skin so it looks healthier.

How to choose and consume a protein shake that meets your needs

Different people have different protein shake needs and issues. To help you get the benefits without the pitfalls, we’ve summarized the advice from various websites, as follows:  

·       Those who want to build muscle should choose a protein shake high in protein. The key is to eat and exercise regularly.

·       Those who want to lose weight should focus on protein shakes that don’t contain added sugar or sweeteners as this will help them avoid too much carbohydrate.

·       Vegetarians and vegans should choose a protein shake made from plant extract. They are available in a variety of flavors.

·       Those with any congenital disease should consult a doctor and follow their instructions for selecting and consuming protein shake.

The cases of athletes and anyone who does vigorous exercise on a regular basis are slightly different to average people. They consume more energy, so they need more nutrients. They should increase their intake of protein by 1.4-2 grams per kg of body weight per day. Nutrition principles that enhance sports performance can be divided into four phases as follows:

1.        Three hours before exercise: To build up energy reserves, focus on foods high in carbohydrates and low in fat. The body will waste energy on digesting fat, leaving it with less energy leading to less energy-efficient exercise. You should also avoid very spicy foods which can lead to diarrhea and heartburn during exercise.

2.        30 minutes before exercise: Carbohydrate should be consumed in liquid form, such as juices and soft drinks, as the body will absorb it quickly. Avoid foods that contain protein, such as milk, as protein slows the body's ability to absorb carbohydrates.

3.        30 minutes after exercise: Once the body has used up a lot of energy, it needs to restore reserves by intaking more nutrient. This is a time to consume carbohydrate and protein foods such as chicken breast, skimmed milk, energy drinks, and others. Avoid foods high in fat such as fried foods as this will enhance absorption of carbohydrates and proteins.

4.        Two hours after exercise: Even after two hours, the body still needs more protein and carbohydrates, so now is time to have your main meal now focusing on protein such as chicken breasts. Add fruits and vitamin sources to restore your full contingent of nutrients.

All in all, the most suitable times to consume a protein shake are three hours before exercise, 30 minutes after exercise, and after your two hours post-exercise meal. Avoid protein shake intake less than 30 minutes before exercise.

Krungthai-AXA Life Insurance customers interested in health care matters can check out other health articles at https://www.krungthai-axa.co.th/th/health-advisories.

References

·       Cleveland Clinic
https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder/

·       Vichaiyut Hospital
https://www.vichaiyut.com/th/health/informations/protein-good/

·       Where to run, When to ride
https://www.vrunvride.com/protein-shakes-weight-loss/

·       Phyathai Hospital
http://bit.ly/3UUXLhO

·       Healthing
https://www.healthing.ca/wellness/food/whey-collagen-soy-pea-protein-powder-better

·       Corporate Communication, Faculty of Medicine, Ramathibodi Hospital
https://bit.ly/3VLbqr7