Are protein shakes good or bad for you? The answer is, yes.
Q: Protein shakes are either whey, casein or soy, depending on protein source. Is that right? Or are protein shakes generally defined as those where you put in a scoop of whey powder in milk and blend?
A: Generally defined, protein shakes are shakes or smoothies high in protein. You don’t have to buy whey powder or casein powder to whip up a mean protein shake – you can use natural protein sources.
Q: If I dunk a banana, an orange, a mango and an avocado into a blender and put in soy milk, can that be considered a protein shake?
A: That’s a rather high-calorie protein shake, but yes! Adding milk or soy milk into any ordinary shake or drink will make it a protein shake. Vegetables are good sources of protein, too. What is important is you get the eight essential amino acids.
Q: Are they called essential amino acids because they’re more important than other amino acids?
A: Not necessarily. That’s a common misconception. These essential amino acids are so called because the body on its own can’t synthesize them. You have to get them from outside sources and included in your diet, so long as you make sure to have a reasonably varied diet. If you consume a wide variety of plant foods, you can get a full set of essential amino acids and your body can convert these into protein. You can chat with your online dietitian to get the best meal plan that ensures you don't lack any of the essential amino acids.
Q: Tell me about whey, casein and soy.
These are simply different types of protein. There are many others, but these are most common, or what we would be more familiar with. Whey and casein come from animal sources, particularly cow’s milk.
Of the three, whey protein is most easily absorbed by the body. So if you're looking to get amino acids pumping through your veins right after a workout, go with whey. Casein is more slowly absorbed by the body and takes longer to be digested, so you feel fuller longer. That's a tip for weight watchers, so you don't feel like you need to eat frequently.
And don’t forget albumin! Albumin comes from eggs - the egg white is pure albumin. You can get the egg white of a hard-boiled egg and throw it in your blender to add protein to your shake. Boiled is better than raw so you’re sure it’s free of salmonella.
Q: Thanks! What about soy? I try to veer away from any animal sources for food.
A: If you’re on the Vegetarian Diet, you should not worry about not getting enough proteins, but it is important that you consume a wide variety of colors and greens. Of all vegetable proteins, soy provides the most complete amino acids needed by the body. So a soy milk- and-fruit smoothie is a good protein shake.
Q: Protein shakes are often recommended to men who wish to build up muscle. In fact, you see most people guzzling protein shakes during their workout. So if I want to build some muscle, should I drink a protein shake daily?
A: Primarily, protein is used to repair and rebuild muscle that is broken down during exercise. Hence protein is important for anyone who wants to build muscle as well as for athletes. Protein however isn't an ideal source of fuel for exercise. High-intensity muscle contractions as in weight-lifting are fueled by carbohydrates. It is best to take your protein shake after your workout, not during or prior.
Q: But are protein shakes useful for those who wish to lose weight?
A: You must remember that proteins contain calories. Consuming too much of anything, including protein shakes, will make losing weight more difficult. But if you get a serving of protein shake during meals, you'll feel fuller quicker, and that can help control your caloric intake. The best formula for those who need to lose weight is still a conscientiously applied diet and exercise program.
Q: I’ve heard of people who have replaced meals with a whey protein shake. They say it has helped them lose weight.
A: Not good. You may have protein shakes included in your meals, but do not make it a replacement for real food. Consuming too much protein means extra workload for your liver and kidneys. The liver is tasked to metabolize proteins and your kidney, detoxifies and excretes excess protein. If you consume only whey protein shakes, you will damage your kidneys and liver. Remember, too much of anything is not that beneficial.
Here’s the daily recommended protein intake. The average adult needs 0.8 grams per kilogram of body weight. Strength training athletes need about 1.4 to 1.8 grams, while endurance athletes need about 1.2 to 1.4 grams per kilogram of body weight. Your online dietitian can devise a diet plan that meets your protein and caloric needs.
Each cell in your body has a limit to the amount of protein it can take. Excess protein can be turned into fat and stored in the body, undermining your efforts at weight loss.
Q: What is better? A protein shake made with whey powder or one made with fruits blended with skim milk. Which is the better shake?
A: That depends on your goals. If you’re building muscle, shake A should be your choice. If your workout is composed mainly of cardio exercises, shake B is better for you. Your online dietitian can help you decide which is the better shake for you, depending on your needs.
Here are some protein shakes that are as yummy as they’re healthy:
Berry Good Shake
Mix 2 scoops of Raspberry Yogurt Protein Delite or other protein with:
• 4 strawberries
• 15 blueberries
• 16 ounces of nonfat milk
• 1.5 cups of ice cubes.
Mix together in a blender until ice is completely crushed and blended well. This is so good that you should serve it with a little umbrella in it!
Safflower Protein Shake
• 1 cup skim milk
• 2 tsp. safflower oil
• Several pieces of ice
• 1 banana
• 1 package of Carnation Instant Breakfast (there’s also a low-carb mix; pick (any flavor – strawberry, chocolate, cappacino, French vanilla, chocolate malt)
Mix together in a blender until ice is completely crushed and blended well.
Egg-cellent Shake
• 3 eggs
• 1/2 cup milk or 3-4 scoops vanilla ice cream
Place all ingredients in a blender. Blend and enjoy.
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