You doubt whether you have a protein shake after a nice workout should take ? You’re not the only one! Many people, and in particular athletes, wonder if they would do well to consume these protein bombs.
Does your body ask for a good recovery after a sports session? Or are those protein shakes actually sneaky fat makers ? And if you decide to buy a big pot for home, which one should you choose?
Building blocks of your body
In order to get an idea of ??the usefulness or the nonsense of protein shakes, it is useful to consider the function of proteins or ‘ protein ‘ in general. In addition to carbohydrates , fats , vitamins and minerals, these form the basis of a healthy diet.
They are literally the building blocks of your body: they are used for the production of muscles , building of cells, bones, skin, nerves and neurotransmitters ( hormones ).
Animal versus vegetable protein
Our body needs proteins so hard to build, perform and repair. We know the vegetable variety in the form of nuts , seeds, mushrooms and legumes . More familiar are the animal protein sources, such as meat, chicken, fish , eggs and dairy. The traditional protein shake is made from whey. This is a residual product that remains after the production of cheese .
Different types of Whey
We distinguish 3 different kinds of whey . Depending on the production process, these species contain more or less energy in the form of carbohydrates or fat. A summary:
Whey Concentrate has a protein percentage of about 80% and is very popular due to taste and affordability. This form contains a small amount of carbohydrates and fats and therefore provides more energy.
Whey Isolate is with a protein percentage of 90% an even purer form and therefore also a bit more expensive. The advantage over whey concentrate is that whey isolate contains less carbohydrates or fats. Isolate also delivers less energy than the concentrate.
Whey hydrolyzate is the most pure and expensive option of the different types of whey. Hydrolyzate is absorbed very quickly by the body and is completely free of carbohydrates and fat.
Positive energy balance
We now know that proteins are essential for a healthy body and that a protein shake thanks to the whey protein is a good source of animal protein. But is a protein shake also a fattener? That is a very different discussion, which in the first instance has nothing to do with the product – in this case the protein shake.
Arriving or losing weight is about energy balance and depends on your energy intake (eating & drinking), energy consumption and your metabolism . In general, you can maintain that a recurring positive energy balance, where more comes in than is consumed, can lead to an increase in weight.
Protein shake fat maker?
The protein shake CAN thus be a fattener, but only if your total energy intake is greater than your energy consumption. That consumption is very personal and differences between them are great. In principle, a protein shake (depending on the species) yields slim proteins and relatively little energy.
Intensive sports automatically ensures higher energy consumption. A protein shake can then be a very good way to keep your energy balance up to date and at the same time provide your muscles with the necessary building materials to be able to recover. It is up to you to decide how to use your protein shake.
Do you use it in addition to or instead of your normal meals? Do you eat large amounts of meat, fish and dairy daily? Then a protein shake as a supplement may well be a fattener. You can ask yourself whether you need a protein shake?