For Whom Exactly Are Protein Shakes Needed?
Proteins are essential nutrients that the body needs to manufacture new cells, promote the health of cell organelles, and assist in the repair of stressed or damaged cells, as well as in the synthesis of energy. They are building blocks for muscle metabolism. Therefore, protein is the essential macronutrient vital to health and immunity, it is natural that people think protein shakes are ideal for boosting immunity. Well, the truth will be found in this article. While most people think of protein shakes as an ideal way to boost daily protein requirements in the body, are they really required for a healthy individual? Usually, protein shakes are preferred for fitness enthusiasts, bodybuilders, athletes, and individuals who are in high-intensity workouts and physical endurance or resistance training. Protein shakes are a common post-workout drink for them. What about individuals who have a more sedentary-oriented or less athletic or fitness-oriented lifestyle? For them, nutrition experts advocate regular exercise regimens to keep their body metabolism active and stable. These individuals who belong to a large proportion of the general population can get the desired protein dose by consuming whole foods that are mainly via diet. A nutrient-rich proteinaceous diet consisting of sources like eggs, legumes, lentils, chicken, fish, all bean varieties, plant-based proteins, and dairy products can contribute to healthy metabolism and overall systemic well-being. Whole foods derived from plant sources tend to contain plant-based antioxidants, micronutrients as well as essential dietary fibers that are much harder to obtain through protein powders.
Can Protein Shakes Be Included in a Healthy Diet?
Protein shakes are available commercially in the form of pre-packaged drinks, ready-to-drink protein beverages, or drinks. It is indeed true that protein shakes can be a part of or included in balanced diet forms. For those individuals who look forward to building their muscle mass or boosting their body composition and stamina via workouts or physical training, protein shakes can be a definite boon to boost their nutritional requirements. By nature of the high intensity or bodybuilding or strenuous exercise workouts or even resistance training, these people with an active lifestyle may have more nutritional requirements than the average individual with a sedentary lifestyle. Protein shakes could possibly enable these individuals of the active groups to get their dose of additional protein.
How Proteins Are Beneficial for Those Having an Active Lifestyle?
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As per the nature of the physical workouts or high-strength training, dieticians and nutrition experts always advocate a higher dose of macronutrient or protein incorporation into an active lifestyle so that it helps the active people build muscle by getting their protein in a uniform and even way throughout the day. This further helps to optimize the absorption of protein and aids in the function of muscle synthesis. Active individuals also get the benefit of boosted stamina afresh after a workout when they consume a protein shake. The post-workout benefit of protein shakes is not untrue. This is because after a gym workout, an individual needs their muscles to regain their recovery mode.
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For repair and rebuilding of the muscle tissue, these protein shakes are of great benefit to the health of these active individuals.
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Some individuals believe the nutrition myth that protein shakes can be harmful in the long run for an individual with an active lifestyle. This is an untrue fact. Current nutrition research, in contrast, shows that the body can easily absorb high-quality protein that is gained by diet through whole foods and the same is applicable for supplements that help to enhance muscle recovery and muscle-repair process. Nutrition research indicates that the body can absorb as well as utilize higher doses of protein or high-quality protein (like in a protein shake) faster in comparison to other types of dietary protein. For example, whey protein, pea protein, hemp protein powders, or shakes can be of diverse options based on individual preference for an actively working out individual. Some preliminary medical research also exists to show that consumption of protein shakes can further regulate an individual's appetite, especially for those looking forward to healthy weight loss, this would be an add-on to their diet.
What Are the Precautions to Be Taken While Consuming Protein Shakes?
There are some precautions to be taken into consideration while consuming protein shakes. These are applicable to individuals with a history of food allergies or protein allergies. Egg and soy are the common food allergens consisting of protein. So individuals with an allergy to either egg or soy should refrain from consuming these allergens. For individuals who are lactose intolerant or who are allergic to it, it is important to know that most protein shakes have an ingredient of lactose in them. This can create gastrointestinal discomfort and food sensitivity issues for those individuals. Reading the back label of protein shakes can help figure out the ingredients they contain and helps to know a person to which ingredient they may be possibly allergic.
How to Obtain Adequate Protein Through Diet?
Below is the approximate content of protein one can obtain from a daily diet through these sources. For approximately, three ounces of beef or seafood or poultry like chicken gives around 0.74 ounces of protein. One medium to large egg gives around 0.21 ounces of protein. A single cup of fresh or even frozen edamame beans has around 0.56 ounces of protein. A single cup of plant-based almond or soy milk has around 0.24 ounces of protein. One cup of nonfat cow’s milk contains around 0.28 ounces of protein. Six ounces of Greek yogurt contains around 0.42 to 0.70 ounces of protein. A quarter-sized cup of cooked quinoa contains around 0.21 to 0.28 ounces of protein.
Conclusion
Overall protein supplements or shakes recommended by nutrition experts are only for individuals who have an active lifestyle, that is, fitness enthusiasts, bodybuilders, or athletes, who are doing physical workouts and endurance training or high-intensity workouts and need to raise their nutritional requirements. For individuals who are on a sedentary lifestyle or doing moderate exercise regimens, an overdose of protein is harmful to health and creates gastrointestinal or renal issues. It is best to obtain protein via diet by the consumption of whole plant-based, animal-based, and fiber-rich foods to sustain systemic health.
