Drinking protein shakes can have several health benefits. Despite our bad reputation in the old days, we are talking about healthy food, generally of great quality. They are derived from the nutrients found in serum to be used as a supplement to a balanced diet.
First of all, we must emphasize that there are significant differences between the different protein supplements found on the market. Whenever possible, it is recommended to buy those made with serum isolates since this nutrient concentration will be higher.
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Main Benefits Of Drinking Protein Shakes
Next, we will discuss the main benefits of protein shakes and the position of science on the matter.
Improved Body Composition.
Protein is a nutrient that is closely related to the health of a lean mass, as it improves recovery and is primarily responsible for the formation of new tissue. High protein intake helps improve body composition, according to research published in Nutrition Reviews.
This is due to two main mechanisms. First, during periods of a hypocaloric diet, greater muscle retention is observed, thus avoiding catabolism. On the other hand, if there is a potent stimulus and the context is hypercaloric, muscle hypertrophy is stimulated.
Reduction Of The Risk Of Pathologies Associated With The Muscle
Consuming protein shakes can improve not only body composition but also muscle health. There is some evidence to support that a higher intake of high-quality protein significantly reduces the risk of developing sarcopenia in old age.
Sarcopenia is a condition that affects the elderly and causes a significant loss of strength and muscle mass. This is a limitation and closure from a functional point of view. Diet and exercise are two keys to prevention.
Better Sports Recovery
When doing physical work, this causes wear and tear on many body tissues. From here, a series of mechanisms will put into operation aimed at creating adaptations on super-compensation.
However, for these processes to take place, the body must have a sufficient amount of nutrients. Protein is one of the most important because it is responsible for the repair of muscle tissue.
Therefore, consuming protein shakes before or after physical activity can shorten recovery time and improve recovery time. This has a positive effect and reduces the risk of developing muscle injuries.
How To Choose A Good Protein Shake
There are many different protein supplements on the market, so many doubt which one is better. The truth is that, at the price and quality level, the best thing is to use serum products.
It is convenient to choose isolates for their higher protein content and lower content of sugars such as lactose. But that’s not the only thing that matters.
Also, you should keep in mind that they do not contain added sugars to improve the flavour if it is not neutral. At the same time, keep an eye out for which sweeteners have used to add sweetness. It is advisable to avoid foods that contain aspartame; instead, those that contain stevia are the best.
Drinking Protein Shakes Can Be Healthy
Meeting your protein needs is essential in your diet. Thus, the risk of developing pathologies associates with muscle tissue reduces in the medium and long term.
However, protein shakes should never replace a balanced and varied diet. It is simply an optimal complement to cover certain additional needs related to physical activity or certain circumstances.
In addition, it is important to know how to choose a good product to obtain the greatest benefit and avoid the possible negative effects associated with its additives.