Protein shakes: does it make sense to drink them?

The protein shakes , in the context of the sports field, are a type of supplements that can be used when increasing protein intake in the diet. Therefore, “the main objective of its consumption by amateur athletes is the total increase in dietary protein . This is related to the influence that the amino acids that form proteins have in the synthesis of muscle mass. However, in most cases when taken without supervision by a sports dietitian-nutritionist, consuming protein shakes is often counterproductive because it displaces the intake of other nutrients, such as carbohydrates .Due to the improper use of these supplements, the expected effects are not achieved ”, warns Christian Mañas, dietitian-nutritionist and member of the board of directors of the Official College of Dietitians and Nutritionists of the Valencian Community (Codinucova ) .

There are many connotations depending on the context of use. “The goal of increasing muscle mass is achieved not only with protein intake. Other factors such as the total energy value of the diet, the type of exercise performed, even the type of supplement or the time of intake are aspects that have to be considered in order to obtain a gain in muscle mass, “says Mañas.

Smoothie types

There is a wide variety of protein shakes. Mainly, explains the member of Codinucova, “we have whey shakes , whose protein source comes from a fraction of the milk. There are also other shakes whose source of protein is beef, or even protein shakes with vegetable sources such as peas. ”

Among the most consumed, whey shakes , three types can be found depending on the digestibility of proteins. This is an important parameter, as it will influence the speed at which the amino acids are absorbed by the body. The three types of whey shakes are: concentrated, isolated and hydrolyzed. These varieties are classified from lowest to highest amino acid absorption rate.

From the nutritional information of protein shakes, what to look out for?

The main aspect to look for in protein shakes is in the well-known aminogram. Mañas describes it as follows: “This aminogram shows us the amino acid composition of the proteins in the supplement in question. According to scientific evidence, the most important amino acids in stimulating muscle synthesis are leucine, isoleucine and valine, all of which are essential amino acids (they are not synthesized in sufficient quantity by the body). Therefore, it will be the amount of these three amino acids that we must take into account when buying a protein supplement. ”

Consumption mode

The dietitian-nutritionist explains, below, the basic questions about the consumption of protein shakes.

What is the best mix for shake powder? With water or milk?

It depends on the objective. Intake of protein shakes with water will have a lower caloric value and absorption will be faster. In case of ingesting them with milk, the absorption of proteins will vary and will last longer and, in addition, the caloric value of the shake will increase.

At what time of day is it best to have a protein shake?

The timing of a protein shake should be assessed on an individual basis. On this aspect and with the aim of maximizing muscle mass, it has been observed that cyclic protein intake patterns (several protein-rich meals throughout the day) will benefit this muscle synthesis, compared to large protein intakes in two or three foods.

Only on the days that you go to play sports or every day of the week?

In the case of the ingestion of shakes, it is preferable to use it in situations that have induced muscle wasting and that this exercise stress requires the absorption of amino acids to be repaired. If muscle wasting has not been performed, its use may not be necessary. However, this nutritional aspect must be assessed for each athlete individually.

Can you substitute a meal of the day?

Protein shakes are a dietary supplement, that is, they are not intended to be a substitute for meals, since the intake of a complete food will always be more interesting nutritionally. A nutritional pattern in which protein shakes are used as meal replacements can lead to nutrient deficits. The main objective of consuming protein shakes should always be to increase the total protein in the diet, with supplements being used as an aid in terms of total grams of protein, not as a substitute for it.

When not to drink these smoothies

When asking Mañas if protein shakes have any contraindications, the expert considers that “only if the person suffers from some type of disease that contraindicates their use. An example of this is advanced chronic kidney disease without renal replacement therapy , where protein intake is limited. In healthy people, who do not suffer from any pathology, there have been no problems with the use of protein supplements ”.

On the other hand, the dietitian-nutritionist points out that it would not make sense to take protein shakes in those situations in which the protein intake is adequate and with the dietary proteins the nutritional requirements are reached. Nor would the intake of protein shakes be necessary in those sporting contexts that do not require it, such as, for example, low intensity and short training sessions that do not imply pronounced muscle wear.

“We must bear in mind that more is not always better and that an excessive intake of protein will not lead to a greater synthesis of muscle mass, despite popular beliefs . As we have mentioned, the increase of muscular mass is a multifactorial process that requires different conditions or situations, in which the protein ingestion is only one of them ”, warns Mañas.

Protein bars: calories and difference with energy

Protein bars differ from energy bars in their higher protein content. This means that sports nutritionists have one more tool to implement nutritional guidelines that require this type of supplement. As for the amount of calories provided, there is a lot of variety depending on the brand chosen and everything will depend on the amount of total nutrients (carbohydrates and fats) they contain. That is, an energy bar with a high amount of carbohydrates and fat will have more calories than an energy bar with a low amount of carbohydrates and a high amount of protein.

However, Mañas highlights that “we cannot assess the bars based on a single ingredient, since we have to look at their total composition and check if they have the amount of carbohydrates necessary for the duration of the exercise to be performed and the amount of proteins necessary to ensure an adequate post-exercise protein intake ”

 

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