Everything You Need to Know About Protein Shakes

Protein shakes come in all forms and sizes. The amounts of protein, fat, or carbohydrates change from product to product, as well as the form that they come in. There are many different flavors that can be ready-to-drink shakes or powder that is meant to be added to liquid.

Because there are so many different types of protein shakes out there, it can be hard to know exactly what you should look for. To help you find out exactly what you be buying, here is a list of information that will help you in your search for the perfect protein shake.

Protein Shakes for Athletes

If endurance athletes aren’t worried about protein levels, they should consider examining how much protein they take in daily. Protein actually aids in recovery after hard workouts because they restore muscle glycogen, the source that the body uses for energy during workouts.

On the other hand, athletes who strength train are probably acutely aware of how much protein they are getting each day. Protein is a big part of the weightlifting culture, unlike its opposite, the endurance culture.

Endurance athletes should consume around 1-1.6g of protein for every kilogram of body weight. Carbohydrates are the main source of energy for endurance athletes, so consuming the highest amount of protein is not beneficial to athletic performance.

For weightlifters, experts recommend consuming 1.6-2g of protein for every kilogram of weight. This is because the higher amount of protein aids in faster muscle recovery and growth.

Protein Shakes for Weight Loss

If you are looking for the weight loss benefits of increasing protein in your diet, you should look for protein shakes that are higher in protein, where somewhere around 50% of the product is made of protein with the remaining percent comprised of carbohydrates and fat.

Protein Shakes for the Average Joe

If you feel like you don’t really fit perfectly into either of these groups but live an active lifestyle, look for a protein shake that has a mid-range of protein. You want to make sure that you are getting enough but not overdoing it.

The average Joe should shoot for around .75g of protein for every kilogram of body weight. If you are incredibly active, go ahead and take a little more.

Protein shakes are not absolutely necessary because it is possible to get enough protein from your diet, but it is easy to add if you feel as though you aren’t getting enough.

You can choose a protein powder or shake that is higher in protein if you don’t often eat meat. On the other hand, if you just need a small boost of protein, you can choose a product that is a little lower in protein. The bottom line with finding the right protein supplement is to find the right supplement to fit your life and eating habits.

The Shake Verdict

If you are living a very active lifestyle and feel like your performance can benefit from increasing protein, a protein shake might be a great option for you. However, if you are a casual exerciser and eat meat frequently, then it might not be necessary. In order to make the right decision, talk with your doctor and assess your life to see if you need to add a protein shake for your overall health.