Protein shakes have been around for a long time. They claim to be the solution for weight loss, muscle increase, and even better performance.
Today, we will analyze the truth about these drinks and their effectiveness for nutritional aid, muscle gain, and of course weight loss.
Protein Shakes as Dietary Supplements
According to the FDA, dietary supplements are all nutritional products that provide vitamins, minerals, and amino acids, along with a proper diet can provide nutritious support.
Most popular protein sources include:
- Egg whites
- Beef protein
- and even vegan sources ( soy, peas, hemp, and rice)
Contrary to popular opinion, protein shakes do not substitute a healthy diet or replace a full meal. They simply provide an extra dose of vitamins, minerals, and amino that along with a healthy diet can boost energy and improve nutrition.
However, they will not replace a meal, or represent a full nutritional intake.
Protein Shakes For Muscle Gain
Protein shakes were created for high-performance athletes. Their main purpose was to support their nutrition while aiding muscle growth.
According to different, protein shakes do promote muscle growth when combined with strength training, resistance training, and weights.
The reason for this is that these kinds of training stimulate muscle protein synthesis, and when done in conjunction with good quality protein intake, it can lead to muscle growth and mass augmentation.
Protein Shakes For Weight Loss
High protein intake has been linked to weight loss and fat reduction due to the following reasons:
Protein makes you feel full: Multiple hormones are involved in appetite stimulation and control, including peptide tyrosine-tyrosine (PYY), glucagon-like peptide 1 (GLP-1), and ghrelin. Protein
has been proved to influence their production, thus making you feel fuller for longer periods.
Protein boosts your metabolism: Protein increases your metabolic rate for two main reasons: First, your body burns more calories while digesting protein than carbs or fat. Second, high protein diets stimulate gluconeogenesis — the process of producing glucose from proteins or fats in the absence of carbs — which is believed to burn extra calories in the process.
Protein helps you burn belly fat: High protein intake has been linked with fat loss and fat oxidation in the visceral area (belly fat). In one study in 37 women, those who consumed an extra 40 grams of whey protein per day showed a small reduction in abdominal fat as compared to those who received a lower protein-quality supplement.
Do Protein Shakes Work?
According to all the listed above studies, protein does promote muscle growth, provide nutritional support, and even weight loss. However, all these actions should be implemented along with proper training, a healthy diet, and adequate caloric intake.
Remember, when it comes to achieving good results, there are no short-cuts or magic pills, but a combination of efforts and knowledge.
Do you add protein supplements to your diets? Have you noticed positive changes? Share it with us within the comments below!
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