Do you want to increase your muscle mass and have you found a way to maintain the results you have achieved with your sports routine? For those who know what protein shakes are for, it is clear that these food supplements support muscle repair and growth after intense physical exercise.
They are also considered a useful tool to help people meet their daily protein needs in a convenient and effective way.
Despite their advantages, it is important to note that some protein shakes may contain undesirable ingredients. In addition, too much protein in the diet can be harmful to some people.
If you want to find out what protein shakes are for and how they can help you, read on before incorporating them into your diet.
What protein shakes are for
This type of preparation serves to provide an additional source of protein to a person’s diet. They are mainly used to maintain and increase muscle mass in people undergoing intense physical exercise.
Protein is an essential nutrient needed to build and repair the body’s tissues and its supply reaches: muscles, bones, skin and hair. This is where it is most needed as, during sport, muscles are damaged and need to repair and grow to cope with the level of stress. Protein is the main nutrient needed for this process, so consuming enough of it is essential to maximise training results.
In addition, protein shakes can also be useful for people who are unable to achieve the recommended level of protein through their regular diet, either due to dietary restrictions, personal preferences or lack of time to prepare healthy food.
One of the things protein shakes are good for is maintaining energy levels and reducing cravings for unhealthy foods.
However, according to Harvard Health Publishing, some protein shakes may contain undesirable ingredients, such as:
– Heavy metals
When to take protein shakes
Protein shakes can be taken at different times of the day, depending on the objectives and needs of each person. It is up to you, depending on your habits, preferences and goals, to evaluate the frequency of consumption that works best for you, even better when your criteria is guided by a medical recommendation.
With this in mind, some of the situations where taking a protein shake may be beneficial are:
- After training. It is an effective way to help repair and rebuild muscles after physical exertion.
- As a snack or lunch. Consuming a protein shake as a snack between meals can help maintain energy levels and reduce cravings for unhealthy foods.
- At breakfast time. Provides an adequate source of protein to start the day and help maintain satiety until the next meal.
- As a quick and easy meal option. When time is short to prepare a full meal, a protein shake can be a convenient and nutritious option.
Types of protein shakes
There are different types of protein shakes available on the market, which can be classified according to the origin of their components and their nutritional content. Among the most common are these:
- Whey protein: is the most common form of protein used in shakes. It is a high quality protein and digests quickly, making it ideal for post-workout intake.
- Casein protein: is another milk protein, but is digested more slowly than whey protein. It is recommended to be consumed before bedtime, as it can provide a steady source of nutrition throughout the night.
- Plant-based protein: Plant-based protein shakes are a popular choice for people following a vegetarian or vegan diet. Rice, soy, pea and hemp are some of the most common sources.
- Protein blends: some protein shakes contain a blend of different protein sources, such as whey protein and casein, to ensure the ideal combination of slow and fast release.
- Fortified protein shakes: with extra vitamins and minerals, fibre and other nutrients, for an extra boost to the body.
In addition to meeting your goals and needs, now that you know what protein shakes are for, it’s important to choose high-quality ingredients that are free of harmful substances.
How many protein shakes are recommended?
Consuming an excessive level of protein can be harmful for some people, especially those with kidney disease. Therefore, this at-risk group is advised to consult with a health professional before starting protein shakes.
For the rest of the population, the recommended amount of protein shakes to be taken varies according to these factors:
– Level of physical activity
– Objectives of each person
In general, it is recommended that daily protein intake should be between 10% and 35% of total calorie intake. Therefore, in order to determine the appropriate amount of shakes, it is important to consider the amount of protein consumed through the diet. Once this calculation has been made, it is necessary to find out how much additional protein is needed to achieve specific training and nutrition goals.
In general, for people who exercise regularly, it is recommended to drink a protein shake after training. This helps to repair and rebuild muscles. They can also drink it at other times of the day if they wish to increase their protein intake because they feel their diet is insufficient.
It is important to remember that excessive protein intake can have negative health effects, such as kidney overload and dehydration. Therefore, in addition to consulting a qualified health professional about whether protein shakes should be incorporated into the diet, it may be a good idea to replace protein shakes with supplements. This decision allows you to benefit from some of the positive effects of protein shakes while avoiding the drawbacks of excessive protein shake consumption (such as blood sugar fluctuations).
Supplements such as Silicium G5 o SiliciumG7 include silica, a mineral important for bone and connective tissue health. Silica has been shown to increase collagen synthesis, which may improve the health of skin, hair and nails. Silica is also believed to have anti-inflammatory and antioxidant effects, which may reduce oxidative stress and inflammation in the body. Incorporating it into the diet may also help protect skin, hair and nails from free radical damage.
Perhaps in your case, the combination of protein shakes and silica and vitamin supplements may be the most beneficial for your overall health, as each of these supplements has a different role in the body. Now that you know what protein shakes are for and understand that they don’t help you achieve all your health goals, how about activating your body’s tissue recovery systems with Orgono Sport Recovery, which includes silica and glycine?
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