Protein shakes have become huge within the fitness industry. They are regarded as the ultimate ‘muscle building formula’. These tasty shakes are the perfect go-to, low calorie snack or post/pre workout meal… but how good are they really? Is spending a bunch of money on a barrel of vanilla flavoured powder really more beneficial then eating regular high protein foods such as chicken, eggs and tuna? I do love the convenience of protein shakes, and I love the versatility of them. Being able to make whatever kind of shake I want and even using the powder to make protein pancakes or oats is another added benefit.
In my opinion, the only people that should be taking protein on a regular basis are body builders, athletes, very active individuals and vegetarians. Most regular adults should be able to get the recommended 45-56 grams of protein a day from a healthy diet rich in lean meat and poultry. Those who exercise regularly will need a higher intake of protein to help with muscle growth and recovery, that’s when shakes come in handy. Lets be honest, eating a bunch of eggs and chicken breasts gets a little boring after a while. Protein shakes are a great way to mix it up, plus they are easy to whip up and take on the go.
Since there are so many different kinds of protein shakes (whey, soy, rice, egg, casein, etc.), I am going to stick to the most popular, Whey. So what is whey protein? It is a “complete protein” that is fast and easy to digest. Whenever we eat a protein source, our body uses the 20 amino acids to repair our bones, muscles, organs and virtually every body part and tissue in the human body. There are a number of health benefits of supplementing whey protein:
- weight loss
- Assistance in increasing muscle mass
- Anti-cancer properties
- Decreases cholesterol
- Increase in glutathione levels (your body’s main water-based anti-oxidant)
- Increase in immune system function
- Increase in power in sports
- Decreased recovery time and symptoms of over-training
Unfortunately, some people do experience some side effects while taking whey protein. This is mainly caused by milk allergies or lactose intolerance and can cause:
- Stomach pains
- Cramps
- Reduced appetite
- Nausea
- Headaches
- fatigue
I must say, I was worried about the fact that too much protein is “bad for the kidneys.” But, research though has shown this is not true at all in healthy people. For those with known kidney disease, high protein diets can increase pre-existing conditions. But, healthy people, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein. Great news! But what does happen with a high protein diet is that your body then adapts to an increase in protein by increasing glomerular filtration rates to flush out the extra protein which leads to more fluid passing by your kidneys, and thus, an increase in urine. That explains a lot!
When is the most effective time to take Whey protein?
Whey protein is fast digesting, so the best time to take it by itself would be within 30-60 minutes after strength training. If you want to have it as a quick snack or for breakfast then it is best to pair it with other foods to slow down the digestion. I often make protein pancakes which I like to add whey to. They are DELICIOUS! You can also add some nuts, oats or fruit to your shake. The combination of the fat will help slow down the digestion of the protein, thereby allowing insulin levels to stay level, while also stimulating CCK, which is a hormone that helps tell your body that you’re full.
Protein pancakes:
1/2 scoop vanilla (or chocolate) whey protein
2 egg whites
1/4 cup oats
cinnamon
Method: Mix all the ingredients together and cook like regular pancakes. Enjoy with some low fat plain yogurt.
The Verdict:
I believe that if possible, stick to a healthy diet full of REAL, fresh foods. On the other hand, I am definitely not opposed to supplements if you are serious about training, competing or you are an athlete. Protein powders in general have great physical and physiological benefits. They are convenient and don’t contain too many unnecessary ingredients. Personally I would opt for a whey protein with no artificial flavours, purely because I don’t think flavourants are very good for you, just your taste buds.
Overall, I give Whey Protein (and the rest of the protein family) a thumbs UP!
Live, Love, Lift 