If you are trying to lose weight or gain muscle, it's possible that you have considered using a protein shake. Protein is needed by the body to maximise muscle mass and repair. It can also keep you feeling fuller for longer, but do you need protein shakes? And if you are going to use them what should you look for?
Do You Need a Protein Shake?
Research shows that majority of the population eats more than enough protein. Protein is found in a variety of foods including; red meat, white meat, fish and seafood, eggs, nuts and seeds, and dairy products. You will also find small amounts in other foods. If you eat a balanced diet you are more than likely having more than you need, although vegetarians must be careful to ensure that they consume enough protein from plant sources. If you are more active you do tend to need a little more protein, although your increase in appetite and intake means that you consume more protein from bigger portion sizes. It is also important to be aware that some shakes may contain a lot of energy, and if you are trying to lose weight they may contribute a significant amount of kilojoules (calories) to your daily intake.
Can a Protein Shake Compare to Real Food?
Protein shakes are not a natural source of food (unless you make them yourself) and do not contain as many nutrients as real food. Although it is true that you get protein from protein shakes, consider what else you could get from a source of real food. A good example is a lean steak. It will contribute protein to your diet along with iron, zinc, some healthy fats and many other nutrients in small amounts. The protein shake will not provide you with as much nutrition but may cost more in the long run as the cost of your protein shake is often much more expensive than buying a small portion of quality protein food. Even though protein is filling, a liquid meal leaves your stomach quicker and therefore you may feel hungrier sooner than you would after eating real food. This could be a problem if you are trying to lose weight and don't want to feel hungry.
What to Look for and How to Use Your Protein Shake
If you decide to use protein shakes there are a number of factors to look at when you choose your shake. First of all you should try to buy a reputable brand as you want to consume quality protein, although cost may be a factor in your decision. You should also try to buy a product which contains carbohydrate, especially if you are planning to have your protein shake as part of your recovery after exercise. Carbohydrate is essential for muscle recovery but the body also needs a consistent intake of it over the day.
Always make up your protein shake to the manufacturers recommended guidelines. This may include using water or milk to mix the shake. It is important to keep your protein powder or pre made shake in a cool, dry place.
Generally food is a much better source of protein for our bodies, and we tend to eat more than we need. If you do decide to use a protein shake make sure that it is not a replacement for bad eating and that you make a well informed choice on the product that you use. If you would like help deciding if you need extra protein or if protein shakes are for you contact a dietitian or nutritionist.
