Best protein shakes

Kevin Luna, BestReviews Staff

1 year ago

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PROTEIN SHAKES CAN SUPPORT BONE HEALTH AND ENCOURAGE MUSCLE RECOVERY

If you’re hitting the gym consistently, keeping your body’s protein levels up is crucial. Protein is one of the most vital macronutrients required for efficient muscle repair and growth. You must ensure you’re getting enough protein if you’re working out a lot.

There’s a lot of conflicting information about dietary supplements, especially protein powder, as no conclusive science surrounds them because everyone’s body reacts differently.

They can help facilitate your progress, but which shake is right for you?

Shop this article: Ripple Vegan Protein Shake, Orgain Organic Nutrition Plant Protein Shake and Splenda Diabetes Care Shake

WHAT YOU SHOULD CONSIDER BEFORE BUYING A PROTEIN SHAKE

HOW MUCH PROTEIN DO YOU NEED?

If you’re unsure about how much protein you need, there is a baseline you can use as a starting point. According to the Mayo Clinic, the average adult needs 0.8 grams of protein per kilogram of body weight. If you exercise often, you’ll need roughly 1.1 to 1.5 grams per kilogram of body weight, while weightlifters require 1.2 to 1.7 grams per kilogram.

TYPES OF PROTEIN POWDERS

Whey protein powders are the most popular choice among athletes and weightlifters. There are three main types: concentrate, isolate and hydrolysate. Whey protein concentrate has low levels of carbohydrates and fats, while whey protein isolate doesn’t have any. Whey protein hydrolysate is the least common of the three, but it’s the most easily digestible, so it’s primarily found in infant formulas.

Most protein powders contain one type of whey protein, but others include a blend of two, and some even incorporate other types of proteins, such as soy. Also, it’s important to note that all kinds of whey protein contain essential amino acids for muscle regeneration.

Casein protein is usually extracted from cow’s milk and is absorbed and digested by the body much slower than whey protein. Some athletes prefer it, as it allows for slow but steady absorption of amino acids, but it’s not as common as whey protein powders.

If you don’t want animal by-products in your protein shake, you can do away with whey and casein protein and opt for a vegan protein powder. The protein in these powders is usually derived from eggs, soy, rice, hemp or peas.

ARE PROTEIN SHAKES NECESSARY?

Some skeptics believe that protein powders and other dietary supplements are a waste of money, and the truth is that they can be — but it depends on your diet. According to the Mayo Clinic, protein shakes and powders aren’t needed if you get enough protein in your regular diet from whole foods.

SIDE EFFECTS

As previously mentioned, everyone’s body reacts differently to supplements. So, while some may experience side effects after drinking a protein shake, it depends on each individual and the type of protein powder.

Any side effects from consuming protein shakes are usually minor, including bloating, stomach cramps and nausea. Some protein powders can also cause acne, but it’s uncommon.

WHAT ARE YOUR FITNESS GOALS?

WEIGHT LOSS

If your main fitness goal is to lose weight, look for protein shakes containing low or no sugars or sweeteners. Also, any protein powders with extra quantities of amino acids, specifically branch-chain amino acids, can be detrimental to your weight loss goals, as they do the opposite and facilitate muscle growth and weight gain in general.

MUSCLE GAIN

On the flip side, if you’re looking to increase muscle mass, you want protein powders loaded with BCAA. Whey protein isolate is digested quickly by the body and helps speed up the muscle recovery process, so it’s your best bet to build your muscles at an efficient rate.