Protein shakes have become a staple in gyms and pantries, but are they really the magic potion they promise to be? What are their true benefits? By the way, while it is true that they have become popular in the world of sports and fitness, their consumption is not limited to elite athletes.
These shakes can be a useful tool to complement our diet and achieve specific goals, as long as we know how to use them correctly.
Join us to discover the different types of proteins, when to take them and what precautions we should take into account to make the most of their benefits without putting our health at risk.
Types of protein powders
There are different types of protein powders on the market, each with unique characteristics that adapt to different needs. When choosing the best option for you, it is important to know their differences:
Whey protein (Whey)
This is one of the most popular due to its rapid absorption, which makes it the ideal choice for post-workout. As it is rich in essential amino acids, especially leucine, it promotes protein synthesis and muscle recovery.
Advantages
- Fast absorption
- High concentration of essential amino acids
- Promotes recovery and muscle growth
Disadvantages
- Not suitable for lactose intolerant people (although lactose-free versions are available).
Casein protein
Unlike whey, casein is absorbed slowly, providing a steady flow of amino acids into the bloodstream for several hours. This makes it an excellent choice for taking before bedtime, as it prevents muscle catabolism during overnight fasting.
Advantages
- Slow and prolonged absorption
- Promotes satiety sensation
- Ideal for preventing muscle breakdown during the night
Disadvantages
- Casein is ideal for fasting periods, while whey is better after training.
Soy protein
It is an excellent choice for vegans and vegetarians, as it comes from a vegetable source. In addition, it is a complete protein, which means it contains all the essential amino acids the body needs.
Advantages
- Suitable for vegans
- Complete protein
- Low in saturated fat
Disadvantages
- May cause allergies in soy-sensitive people
Other vegetable proteins
In addition to soy, there are other sources of vegetable proteins such as brown rice, pea, hemp and chia seeds.
These options are ideal for people with lactose or soy allergies or intolerances, or for those looking to diversify their protein intake.
Protein blends
Protein blends combine different protein sources, taking advantage of the benefits of each. For example, a common blend includes whey, casein and egg protein, providing a gradual release of amino acids throughout the day.
Benefits
- Combination of different absorption rates
- Greater variety of amino acids
- Greater versatility in terms of consumption
When to drink a protein shake?
The ideal time to take a protein shake depends largely on your individual goals and lifestyle. Let’s look at the most common situations:
Post-workout
After an intense workout, your muscles need nutrients to repair and rebuild. Protein, especially whey protein, is helpful in this process because of its rapid absorption. Drinking a protein shake after training helps to:
- Maximize protein synthesis. Provide the amino acids necessary for muscle repair and building.
- Reduce muscle damage. Help decrease inflammation and speed recovery.
- Replenish glycogen stores. Some shakes include carbohydrates, which help recover muscle energy.
As a protein supplement
If you struggle to get enough protein through your regular diet, a shake can be a handy supplement. This is especially useful for:
- People with a high protein requirement. Athletes, elderly or recovering people.
- Vegans and vegetarians. Those who follow plant-based diets may need extra protein to meet their needs.
- Those with a poor appetite or limited time for cooking. A quick and easy-to-prepare shake can ensure adequate protein intake.
In weight loss diets
Protein shakes, especially those rich in protein and low in carbohydrates, can be useful in weight loss diets because:
- They provide satiety. Protein generates a greater feeling of fullness than carbohydrates, helping to control appetite and reduce caloric intake.
- They preserve muscle mass. During weight loss, it is important to maintain muscle mass, and protein plays an essential role in this process.
Other opportune moments
- Before bedtime. A casein shake before bed provides a slow release of amino acids during the night, preventing muscle catabolism during fasting.
- Between meals. If the time difference between your main meals is very wide, a protein shake mid-morning or mid-afternoon can help you control your appetite and keep your energy stable.
Cautions to keep in mind
There is no doubt that protein shakes can be a useful supplement; however, they should be consumed in moderation and with common sense:
- They are not substitutes for real food. A shake should never replace a complete and balanced meal. Always prioritize natural and nutritious foods.
- Adequate doses. More protein does not mean better results. Excess can overload the kidneys and does not translate into greater muscle gain.
- Product quality. Choose proteins of recognized brands and read the labels. Avoid products with added sugars, artificial sweeteners or ingredients you don’t recognize. Opt for natural and quality options.
- Possible side effects. Some people may experience digestive discomfort such as gas, bloating or diarrhea, especially if they consume excessive protein or do not tolerate an ingredient well.
- Consult a professional. If you have concerns or a pre-existing medical condition, you should consult a physician or nutritionist before incorporating protein shakes into your diet.
Shakes are a supplement to your nutrition, and although they can be beneficial, they are not miraculous. Therefore, they should never replace a healthy diet.
Bibliography
Protein intake evenly distributed in three meals increases endurance exercise-induced muscle hypertrophy in healthy young men. https://www.sciencedirect.com/science/article/pii/S0022316622022337?via%3Dihub
Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN Loon LJ. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012 Aug;44(8):1560-9. doi: 10.1249/MSS.0b013e31824cc363. PMID: 22330017.