Are protein shakes useful?

This is why protein shakes are important for your training

If you want to build muscle fast, increase the level of macronutrients and shorten your recovery time at the same time, a high-quality protein shake is hard to beat â€" whether it consists of whey or vegan proteins. Research has shown that taking protein supplements during strength training can maintain lean body mass and increase strength,[1] which is why it makes totally sense to include protein shakes into your nutrition plan if you want to increase strength, muscle or athleticism .

In this guide we show you how to use protein shakes properly and what benefits they can bring your body.

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How much protein does our body need?

The amount of protein your body needs depends mainly on your activity level[2],[3]:

• Minimum protein requirement if you sit all day without doing any sports: 0.8 g / kg body weight
• Protein requirements for individuals with limited physical activity.: 1.2 – 1.8 g / kg body weight
• Protein requirements for sports and muscle maintenance: 1.4 â€" 2.0 g / kg body weight
• Protein requirements for diet or muscle building: 1.6 â€" 2.4 g / kg body weight

Along with carbohydrates and fats, proteins are one of the three essential macronutrients and form the basic building block of all human cells. The proteins contained in a protein shake have a great impact on the human body â€" above all on building and maintaining muscle.

If the protein requirement of your body cannot be sufficiently covered by high-protein foods, drinking protein shakes is a great way to supplement your protein intake. In addition, the preparation of your shake with milk or water is so simple that you can drink your protein shakes even on the go.

What are the advantages of protein shakes?

Basically, these are the benefits of protein shakes:

• Increase in muscle mass
• Supports weight loss [4],[5]
• Acceleration of metabolism[6]
• Gaining muscle mass

Muscles get easily damaged during heavy use and need greater amount of protein than usual to repair its damage in order to come back stronger than before. So this is why protein shakes are here to help. For this reason, bodybuilders and other athletes who heavily use their muscles need protein immediately after training, when their muscles need it most.

However, the advantage of protein shakes and protein bars is that they are easier and more convenient to transport and consume than other products. Moreover, they are prepared in no time with just a little bit of milk or water and ready to drink. As a snack or meal replacement, protein shakes are usually more satisfying than a food that mainly consists of carbohydrates, so you feel fuller for a longer period of time which makes it possible to consume fewer calories overall.[7]

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You are looking for a protein powder that fully supports you in all your goals? Then try our ESN Designer Whey, the all-rounder among protein powders!

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Increase muscle mass

Protein shakes can help optimize muscle support. Combining protein shakes with weightlifting can enhance muscle growth and boost physical performance and recovery.[8] This is achievable because weightlifting, along with consuming more high-quality protein, triggers muscle protein synthesis.[9],[10] Protein shakes supply amino acids, which are quickly absorbed by the body. Research indicates that consuming protein shakes increases the levels of amino acids in the bloodstream, which in turn leads to a greater muscle synthesis response.

Protein shakes for weight loss

Also Protein Shakes zum Abnehmen can be useful. The key to weight loss, aside from exercise, isachieving a calorie deficit, which is when you burn more calories than you consume.. Protein shakes can be a great addition to your weight loss plan by providing a sense of fullness helping curb your hunger.

There are a number of hormones that play a role in appetite regulation, including peptide tyrosine-tyrosine (PYY), glucagon-like peptide 1 (GLP-1) and ghrelin. Protein intake seems to have an effect on their production. Both PYY and GLP-1 are hormones that suppress appetite, and research has shown that a high-protein diet raises levels of both hormones after a meal.[11],[12],[13] Additionally, studies suggest that protein can also decrease ghrelin levels, a hormone that increases appetite, making it an important factor in regulating hunger and weight loss.[14],[15]

Acceleration of metabolism

A high-protein diet not only helps with appetite regulation, but it also increases the number of calories you burn through two mechanisms. First, your body burns more calories by metabolizing protein than carbohydrates or fat. This metabolic response to food is called diet-induced thermogenesis (DIT).[16],[17]

Second, high-protein diets stimulate gluconeogenesis â€" the process of creating glucose from proteins or fats when carbohydrates are not available â€" which presumably burns additional calories.[18],[19]

Maintaining muscle mass

Protein shakes can be a useful tool for not just building muscle, but also for maintaining muscle mass. Several studies have shown that protein shakes can effectively support muscle growth and maintenance, even while following a diet.

Extreme calorie restriction can sometimes result in muscle loss in addition to fat loss, particularly if the body's protein needs are not met and there is a lack of amino acids. To prevent this, it is important to ensure adequate protein intake and to engage in strength training while also creating a calorie deficit.[21],[22]

 

Protein shakes should always be considered as a supplement to a healthy, balanced diet and should not be used as a sole source of nutrition. Protein shakes should be used to supplement a balanced diet, not replace it..

 

How useful are protein shakes for muscle building?

Protein shakes are useful in combination with strength training for muscle building. The proteins found in protein shakes can aid in muscle growth and help to maintain muscle mass. At the same time, proteins can enhance physical performance and aid in muscle recovery and regeneration.[23]

This means before you begin your workout plan, think about how to incorporate enough protein sources into your diet. One way to do this is by drinking protein shakes with whey or other types of protein powder.

 

Conclusion: Are protein shakes useful or not?

Protein shakes can be helpful for boosting your protein intake when you can't get enough from your regular meals, especially if you're very active. In this way, protein shakes can help you build muscle, lose weight or maintain muscle . However, it's important to figure out how much protein you need daily and adjust your protein shake consumption accordingly.

Also, it's important to choose the right protein powder depending on your goals. If you're trying to lose weight and using protein shakes to help, make sure to select a powder without added sugar and with a good balance of high-quality proteiny, carbohydrates, and fats. Choose a manufacturer that focuses on high-quality products, like for example our ESN Designer Whey protein powder .