Protein shakes are claimed to be a quick route for people who want to be healthy but do not have the resource for preparation of a fully fledged meal. They are also recommended to have after a workout. This article tries to give you an insight into protein shakes.
What are Protein Shakes?
They are powdered form of whey or soy, the by-products of cheese production. Some popular flavour like chocolate or vanilla is added to these powders. When they are blended with water or any form of milk, they taste and resemble a milkshake type of drink.
Servings are recommended and vary, but they usually instruct for about 20g of protein. The US Government recommends 46g a day of protein for women and 64g a day protein for men.
Protein intake lowers the levels of ghrelin, which is the hunger-stimulating hormone. It, in turn, leads to reduced appetite. Also, this is the major reason why protein shakes are seen as weight loss solutions to the common people. The convenience and utility of protein shakes have made them popular especially for women with a busy lifestyle.
Not a weight loss solution
Nevertheless, protein shakes do not vouch for weightless. They do not even guarantee a muscle physique. They have to complement with appropriate resistance exercises.
Also, protein shakes have a high amount of fibre. The protein shakes will help in adding on to muscle and losing fat. A well planned and wholesome diet can give the same outcome as protein shakes. The proteins that protein shakes claim to provide can be easily provided by natural dairy foods eaten at the right time. The only upside of protein shakes is that they are more convenient to use and an easier source of proteins.
At the same time, experts warn that people who have been using protein shakes too frequently tend to build up a reliance on them. This should be avoided. Protein is mainly used to reduce the hunger pangs and will help in weight loss only when the overall consumption in a day is reduced. Too much reliance on protein shakes will lead to missing out on the nutritional benefits of whole foods.
Replacement of solid, healthy meals with protein shakes does help in reducing weight. But eventually, solid food will have to be consumed. This may cause excess weight to return if the solid food is not chosen wisely.
Protein shakes take the unhealthy way of weight loss in the form of water loss in lean tissues. A balanced diet should still be taken apart from the shakes. Our body still requires valuable foods such as vegetables, fruits, fibres and carbohydrates.
The important point and key to losing weight are burning more calories than we consume. So, healthy foods will have to consume, and physical activity should be a regular part of the daily routine.
While the protein shakes show an initial improvement in weight loss, they are not the healthiest option and magical bullets for weight loss.