In this short article, we will answer the question “Are protein shakes good for you?” and show some benefits of consuming protein shakes.
Are protein shakes good for you?
Yes, protein shakes are very good for you. See below some benefits of including protein shakes in your diet.
Increases muscle mass and strength
The best approach to increase your protein intake without adding extra calories from fat or carbohydrates is with a protein shake.
It usually contains between 80 and 90 per cent protein, giving the body what it needs to increase strength and muscle mass while recuperating swiftly after exercise.
Protein shakes increase muscle synthesis more than casein and soy protein products do, according to a study from the Journal as mentioned above of Food Science.
Researchers have found that including extra protein in your diet can support muscle mass growth, particularly when combined with resistance or burst training, maintain muscle mass while following a calorie-restricted diet, and reduce the rate of ageing-related muscle loss.
A 2007 Baylor University study examined 19 males who exercised four times per week’s use of supplementary protein and amino acids.
The scientists discovered that taking supplements containing 20 grammes of protein—14 grammes of casein and protein shake—and six grammes of free amino acids resulted in larger gains in total body mass, fat-free mass, thigh mass, and muscle strength.
Burn fat
A 2014 meta-analysis that was written up in the Journal of the American College of Nutrition looked at the impact of protein shakes on body weight and body composition both with and without physical training.
The scientists discovered that adults who consumed protein shakes significantly reduced their body weight and body fat. Adults who added protein supplements to their resistance training saw even more substantial results.
When participants in a study who cut their daily caloric intake by 500 calories took a specific protein supplement, the results were analysed in the journal Nutrition and Metabolism.
Those in the protein-supplemented group lost considerably more body fat (6.1 per cent of their body fat mass) and demonstrated greater retention of lean muscle than participants in the control group who similarly lowered their caloric intake by 500 calories.
Lower cravings
Ghrelin and leptin, two hormones involved in hunger regulation, seem to be impacted by protein shakes. Ghrelin controls appetite and contributes to the start of meals, whereas leptin largely influences energy balance, which aids in reducing food consumption.
Your body receives guidance from these hormones about when to eat. According to studies, circulating leptin levels are typically higher in obese people while circulating ghrelin levels are typically lower.
Leptin and ghrelin secretion is balanced by protein drinks, which reduces hunger pangs and aids in weight loss.
According to a 2013 study in the Mediterranean Journal of Nutrition and Metabolism, there are a number of physiological pathways through which protein supplements may help people consume fewer calories.
According to the study, the key element affecting satiety is the number of amino acids present in protein shakes.
The release of ghrelin and other satiety-inducing hormones also plays a role in how protein shakes affect satiety and food intake.
These hormones are released into the digestive system after ingesting protein, which may be the reason why taking extra protein suppresses appetite.
Maintains stable blood sugar levels
When ingested just before meals with a high glycemic index, protein shakes can help to balance blood sugar levels. It promotes the generation of insulin and prevents sharp increases in blood sugar levels.
Protein supplements can be used to reduce diabetes symptoms, according to a study that was published in the World Journal of Diabetes.
It slows the emptying of the stomach, increases the production of the gut hormone incretin, which is secreted after eating and decreases blood sugar levels. When ingested just before a meal, protein shakes can significantly lower levels of blood sugar after meals.
Enhances energy
Protein shakes boost the influence of leptin, a hormone that controls energy balance, as well as glycogen, a fuel source during exercise or strenuous activity.
Additionally, protein shakes are swiftly transformed into energy and can assist in naturally increasing energy levels because they are easily digested and absorbed by the body.
According to a 2013 research published in the Journal of Sports Science and Medicine, women who drank protein shakes after resistance training showed improvements in performance markers.
Performance indicators such as agility running, vertical jumping, and muscular endurance are examined in female basketball players. The amino acids found in protein shakes are responsible for the best levels of energy and performance.
Muscle atrophy and a slow rate of exercise-induced recovery occur when the body does not have enough amino acids.
Researchers tested the efficiency of protein supplements in 40 rats during exercise training in a 2014 study that was published in Medicine and Science in Sports and Exercise.
They discovered that adding protein to the diet increased their body composition, strength, and exercise capacity.
Makes more glutathione
Protein shakes aid in boosting the body’s ability to produce glutathione, the principal antioxidant found in all of the body’s cells.
According to research, protein shakes are a good source of cysteine, an amino acid required for the formation of glutathione.
Researchers at Ohio State University discovered that supplementing with isolates protein and hydrolyzate raised intracellular glutathione contents by 64%.
Free radicals that cause cell damage, cancer, and ageing-related disorders like Parkinson’s and Alzheimer’s are scavenged by glutathione.
Additionally, it aids in defending your body against pollutants from the environment and drug resistance and is essential for a robust immune system.
Boosts immunity
Protein shakes act to stimulate the immune system because they encourage the synthesis of glutathione. Additionally, glutathione increases the potency of other antioxidants like vitamin C, CoQ10, ALA, and vitamin E.
Other proteins and vitamins, like vitamin D, that have a good impact on immunological health and exhibit antimicrobial activity are also present in protein shakes.
Protein shakes aid in the body’s post-exercise recovery, which is critical for avoiding weakened immunity, oxidative stress, and excessive inflammation, according to to study in the Journal of the International Society of Sports Nutrition.
Protein shakes contain L-Arginine and L-Lysine, amino acids that support immunological function in addition to increasing glutathione production.
Strengthens heart health
According to studies, protein shakes encourage the lowering of blood pressure and arterial stiffness while also enhancing lipid profiles.
It works to lower cardiovascular risk factors, protect muscles, and aid in weight loss. Body weight reductions lessen obesity-related issues including heart disease.
Prolongs the life expectancy
By decreasing the muscle loss brought on by ageing and boosting nutrient absorption without increasing hunger, protein drinks have been demonstrated to extend life. This is crucial because as we age, our bone mass, cell function, and digestive function all decline.
Protein shakes, on the other hand, are a fantastic superfood that slows down the ageing process because it has been demonstrated that they can reduce loss in all of these areas.
According to a German study, using whey protein supplements had a significant impact on older persons’ muscle mass, strength, and protein synthesis.
Increasing protein intake among seniors promotes muscular function, supports cardiovascular health, maintains energy balance, and weight management, according to a 2016 study published in Nutrients.
Conclusion:
In this short article, we answered the question “Are protein shakes good for you?” and have shown some benefits of consuming protein shakes.