Protein Shakes – Can They Work for You?
Protein shakes are advertised as magical substances. Well, they may not be so, as most of you may doubt rightly. But it is important to note that they are certainly helpful if you have weight issues and want to build lean muscles. If you use one of them as a part of your healthy eating and workout plan, you can get the best results from them. You should not use them singly for your health goals. A Monster milk review, e.g. is an honest account of its efficacy, flavor, safety, price and mixing ability. It can help you decide whether the protein shake will work for you or not. Here we will see the advantages and disadvantages of protein shakes.
Advantage: Weight Maintenance
Many studies have revealed a positive association between having a protein shake and shedding pounds. An article published in the “Diabetes/Metabolism Research and Review” 2010 issue, researchers have given evidences what revealed obese individuals who had high-protein meal replacements under a low-calorie diet program reduced more weight in a year than those who followed the program with no replacements. This is because shakes characteristically consist of fewer calories than full meals. The researchers of the Medical Branch of University of Texas have stated in the American Journal of Clinical Nutrition, issue of May 2008, that protein is the satisfying nutrient which means it has the ability to keep you full for a longer time than fats and carbohydrates.
Disadvantage: Loss of Nutrition
The disadvantage of most protein shakes is they don’t compete with full meals, nutritionally. A meal containing whole grains like bread or rice, some fruits and veggies and lean meat, supplies us healthy proportions of proteins, carbohydrates and fats, along with plenty of natural vitamins and minerals. On the contrary, a protein shake containing ¼ cup of protein powder and water has less amount of nutritional ingredients – around 20 gm protein, 8 gm carbohydrate and 7.5 gm fat. They don’t contain the same amount of vitamins and minerals as contained in vegetables and fruits.
There is no doubt that preparing and drinking a protein shake is far more convenient than preparing a nutritionally balanced meal and eating it. It is also certainly healthier than skipping a meal altogether (having nothing) or having an alternative quick meal, like a fatty burger or a bag of chips. So, protein shake gives you at least a good amount of nutrition with the convenience of quickness. You can increase its value by carrying a whole grain snack or a portion of fresh fruit and eat with your shake.
There are limitations on protein shakes on what they are able to do for you and your body. Even if you take shakes, you cannot lose weight if your net calorie intake isn’t reduced and you cannot tone up and develop muscles if you skip exercise and strength training.
The best way to have full advantage of protein shakes is to include them in your physician-approved comprehensive diet and exercise program and they will help you in achieving your health and weight goals.