In this article, I’ll be answering the question. Are protein shakes good for you?
Protein powders are just powdered forms of protein. They’re neither good nor bad. But you shouldn’t get all of your protein intake from protein powders.
Because if you do you’ll be lacking in important vitamins and minerals. That you can get from whole foods.
That’s why protein shakes are a supplement and supplementary by definition. You should get most of your protein from food.
And that’s why I recommend that you get no more than 30% of your calories from protein powders.
But if used properly. Protein powder can help you lose fat & build muscle faster.
And protein powders can also be a lifesaver. Because you can consume the same amount of protein that you can eat from a chicken breast. Within seconds. No prep needed.
So now you know that protein powder is in essence just protein. Let’s get onto 7 facts about protein.
7. Protein Is The Most Satiating Macronutrient.
If you’re someone who is always hungry. Then chances are you’re not eating enough protein. And if you start to eat a bit more you’d experience the satiating effects.
Resulting in you staying fuller for longer. Not binging and more easily and efficiently reaching your body composition goals.
6. Protein Is The Most Thermogenic Macronutrient.
Not only is protein super filling. It also has a high thermic effect. That means when you eat protein your body uses calories to burn, digest and absorb it.
So just by eating a high protein diet you speed up your metabolism and burn extra calories. Making fat loss easier and more predictable.
5. Protein Is A Vital Macronutrient.
There are two macronutrients that your body needs to survive those are proteins and fats. These macronutrients are important for a multitude of reasons. But especially proteins.
Proteins are the primary building blocks of your body. Protein builds muscle, ligaments, tendons, and organs.
As well as have a vital role to play in building enzymes, hormones and chemicals in your brain.
4. Protein Helps You Build Muscle Faster.
Protein is extremely important for building lean muscle tissue.
3. Protein Helps you Lose Fat Faster.
If you eat enough protein while you lose weight. You’ll retain more muscle, meaning that the weight you lose will mostly be fat.
2. Protein Is Versatile & Delicious
You can get protein from many sources such as:
1. Steak
2. Turkey
3. Chicken
4. Skyr
5. Greek Yoghurt
6. Cottage cheese
7. Protein powders
As you can see there are many ways that you can consume protein. If you like something savoury go for something like steak with a starchy carb (like potatoes). And a fibrous carb (like broccoli).
Or if you want a tasty dessert that’s high in protein you can mix some Icelandic skyr with some vanilla protein powder.
People ask me how do I stick to my diet? and my answer is always this. I enjoy eating healthy foods. Honestly, I probably prefer them to a lot of junk food that you can get.
And this is for 2 reasons:
1. I make the foods I eat taste delicious.
2. I always feel good if I eat healthily.
Although I haven’t always eaten healthily, in fact, I was the complete opposite. I used to eat just for pleasure.
Now I eat for pleasure and health.
1. Protein Helps You Stay Fit As You Age
As Jonathan sullivan states in the amazing book The barbell prescription.
” There is compelling evidence that older athletes need more high-quality protein than their young counterparts to overcome the general anabolic resistance of aging. A good estimate is about 1g of protein per pound of bodyweight from high-quality animal sources. Chicken, fish, beef, eggs and milk are all excellent sources. Soy, nuts, and beans are of much lower quality.”
For someone who doesn’t eat much protein. 1 gram of protein per pound of bodyweight can seem like a lofty target.
But it can easily be done. As long as you eat the majority of your diet through foods like the ones listed above. You’ll do well.
Although if you find that you fall short of your daily protein intake. That’s where protein shakes can come in handy.
The Benefits Of Protein Shakes
If you normally fall short of your protein intake that’s okay. The solution is simple. Add a supplement like whey protein to your diet. In 2 scoops of whey protein, you can easily get 40-50 grams of top quality protein.
A couple of protein shakes per day. Or protein added to your food and you’ll easily hit your protein intake.
What Is Whey Protein?
Firstly whey protein is a mixture of proteins isolated from whey. Whey protein is the liquid material created as a by-product of cheese production.
Whey is a high-quality protein source. Also called a complete protein. It contains a high amount of the essential amino acid leucine. Which is rapidly digested.
And studies show that generally the faster the protein is synthesized the more muscle you grow.
There are many types of protein out there but I find that whey protein is the most affordable and useful. To see other supplements that I recommend. Click here.
Although you should buy from a reputable supplier. I like my protein because it’s decently priced and the taste is okay. Although there are companies like legion who provide top quality protein and supplements as well.
The Bottom Line On Are Protein Shakes Good For You?
- The answer to this question is a resounding yes. As long as you pick a reputable supplier and get no more than 30% of your intake from protein powders.
- Protein shakes are a great way to add quality protein into your diet if you normally fall short of your protein intake.
- Most of your protein intake should come from high-quality animal protein sources.
- Protein has many benefits that will improve your all-round health, fitness and well being.
Thanks for reading and if you’d like to learn how many calories you need to eat to lose fat. Click below.
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