PROTEIN SHAKES
What are the Different Types of Protein in Protein Shakes?
Protein shakes use different types of protein in varying amounts. They may include:
- Milk
- Whey
- Casein
- Egg
- Soy
- Rice
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The source of the protein and how it’s purified during manufacturing may affect how well your body can use it.
Although it’s best to get protein through your diet, supplementing it with a combination of whey and casein is a good choice, as long as you tolerate dairy well, because both come from milk.
Soy protein is another option. It’s a plant-based protein. It’s as effective as most animal sources of protein, Antonio says. Soy is also rich in phyto-nutrients such as isoflavone.
Whey is the most common base for protein powder, as it contains all of the nine essential amino acids that facilitate the healing of damaged muscles.
Egg x 3 (18g)
Steak (6oz): 40g
Consuming two chicken breasts and a steak per day sounds like a lot to ask of your stomach (not to mention your bank balance), but it’s a far from impossible task. So, protein shakes are not strictly essential. At the same time, you can see why they offer a convenient alternative. One shake can save you a lot of time and money.
The Problem:
Liver damage
The incidence of liver damage from dietary supplements has tripled in a decade. Most of the supplements involved were bodybuilding supplements. Some of the patients require liver transplants and some die. One third of the supplements involved contained unlisted steroids. Dr. Victor Navarro, the chairman of the hepatology division at Einstein Healthcare Network in Philadelphia, said that “while liver injuries linked to supplements were alarming, he believed that a majority of supplements were generally safe. Most of the liver injuries tracked by a network of medical officials are caused by prescription drugs used to treat things like cancer, diabetes and heart disease”
Protein Shakes and Weight Loss:
Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually you will need to start eating solid food again, which may cause excess weight to return if you don’t choose wisely. And if you rely too heavily on protein shakes to replace regular meals, you’ll miss out on the nutritional benefits of whole foods.
Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising. The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you’re eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn’t necessary. Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.
Sources:
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335
http://www.telegraph.co.uk/men/active/10506034/Are-protein-shakes-good-for-you.html
http://www.m.webmd.com/diet/protein-shakes