Everything about protein shakes for beginners.
What is protein?
- Need of protein powder/ protein shakes will be explained in this article.
- Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residues.
- chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass, according to the National Institutes of Health (NIH).
Why does our body need protein?
- When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism.
- Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones.
- Build. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein.
- Digest. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.
- Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
Types of protein shakes:
1. Whey Protein
It is extracted from milk, basically the liquid that is separated from the curd during the cheese-making process.
2. Casein Protein
It is also found in milk but absorbed more slowly compared to whey.
Something for the vegans or lactose intolerant:
3. Pea Protein
It’s made from the yellow split pea, a high-fibre legume that boasts all but one of the essential amino acids. Pea protein is also particularly rich in BCAAs.
4. Brown Rice Protein
As the name suggests it is derived from brown rice, Although rice protein contains all of the essential amino acids, it is too low in lysine to be a complete protein.
5. Soy protein
soy protein is the only plant-based protein that provides all of the essential amino acids
Why do most people choose whey?
- It is a complete protein as it contains all 9 amino acids.
- It is low in lactose content.
- Proteins digest at different rates.
- Body digests and absorbs whey protein much quicker, it is a faster protein that kickstarts muscle growth while casein takes a little longer absorption time
- It contains more of the branched-chain amino acids (BCAAs) leucine, isoleucine and valine, compared to casein. may stimulate the muscle-building process more
- Also, whey has a number of active proteins called immunoglobulins that boost the immune system.either killing or slowing the growth of harmful microbes, such as bacteria and viruses.
How much protein is needed by the body?
Most adults over 19 years of age need about 0.8 grams (g) of protein per kilogram (kg) of body weight.
- For eg, if your weight is 60 kg then 0.8 × 60 = 48 g
But needs may vary as per body and activities as athletes need more protein than normal people.
Do I need to drink protein shakes?
For this much need of protein without protein shakes is possible but very hard as you have to eat large quantities of various foods but also the difference is you get not only protein but fats and carbs with it which is minimised when you consume protein shakes. The choice is yours if you want to gain weight but if you want to lose it will become very hard.
How to choose the best protein powder ?
These are basic things one should look for in their search for protein powders.
|At least 24 g per scoop
|Below 5 g per scoop
Further read best workouts on weightloss journey here
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