protein shake and what is protein And how does protein work on the body?
Let me tell you in detail what are the results of protein shake on your body today, is it good for you? Almost everyone can get enough protein from foods. Healthy adults should get about 45 to 56 grams of protein a day.
If you exercise regularly, you may need more calories and protein — from any source.So the need of the body can be met with the help of complete protein shake. Are protein shakes right for you? What’s in them, and what should you look for if you’re trying to choose one?
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What is this protein ?
Proteins, whether from animal and/or vegetable sources, help repair muscle fibers broken during sport and form new cells. It is important to understand that proteins are not doping products, it is a molecules that muscles use to rebuild themselves.
Benifit of protein
Quantity matters more than source so the body will not tell the difference between food protein and protein powder as long as the right amount is ingested;
They have a practical side, it is easier to take a 100g shaker which will contain 70 to 90g of protein than its turkey equivalent (400g);
This is cheaper than the same amount of protein in food;
This can be very interesting for vegetarians and vegans;
There are no side effects, if taken too much, the kidneys will simply eliminate the rest.
Why take protein
If you want grain your muscles faster
You want to weight grain
How to take protein
You have the option of mixing your powder with water, milk or even vegetable milks for an ever better shaker.
When you should take protein ?
At several times of the day because your body does not know how to ingest the daily amount necessary in one meal. The most effective option is to take 4 x 20gr of protein over the day, that is to say, 3 meals and a snack.
Protein powder should be taken after intensive physical exertion to aid recovery. They are not necessary after cardio training. Try not to take a shaker 1 hour before eating in order to space out the intake.
Some important things you should know before taking protein shake
Yes !!! protein is beneficial for the body, but while taking protein, we should keep a few things in mind
01- This is not a miracle product
Yes!!! One thing you have to understand before using protein shake, it is not a magic product, when you use any product. To make some good changes in your body, you have to be patient at that time. And with a good diet plan, with some time and exercise, you will be able to achieve your goal.
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02- overeating is pointless
Protein aids muscle growth, wards off hunger, and aids weight loss, so this culinary revolution may seem like a good thing. But while we love the macronutrient, consuming too much protein can have some serious consequences for your waistline and health.What’s too much? Well, the rule of thumb is that you should consume about 0.45 grams of protein per pound for men and 0.35 grams of protein per pound for women So, if you’re a 150-pound sedentary woman, you shouldn’t be taking in more than 52.5 grams of protein in a day. Not sure what that looks like?
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03- protein shake don’t replay meals
While using protein shake, many people start skipping this food which is not right. Replacing multiple meals per day with protein shakes over a long-term period could result in nutrient deficiencies, digestive distress, nausea, bloating, headaches, fatigue or negative interactions with certain medications. If you want to use protein shake then it is important to have a proper diet plan for that
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Some important effects of consuming protein shake on the body
01- Lesser calorie consumption through the day
Studies have also observed that consuming protein shakes through the day can make you consume lesser number of calories since you feel “full”. Hence, protein, in any form is considered important.
02- Protein makes you feel less hungry
Protein contains several appetites reducing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY) and cholecystokinin (CCK) which induce satiety.
03- Protein Shake Increase feelings of fullness
Multiple hormones are involved in appetite stimulation and control, including peptide tyrosine-tyrosine (PYY), glucagon-like peptide 1 (GLP-1), and ghrelin. Protein seems to influence their production.
Both PYY and GLP-1 are hunger-reducing hormones, and studies show that high protein diets increase levels of each after a meal
04-Protein shake boost your metabolism
High protein diets also increase energy expenditure — the calories you burn — in two different ways.
First, your body burns more calories by metabolizing protein than carbs or fat. This metabolic response to food is known as diet-induced thermogenesis
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