What is a Protein Shake, and which one should I have?
Let’s talk about protein shakes! A cornerstone of the health and fitness industry. Readily available in every nutrition supplement store and grocers. It provides us with a convenient way to get in your daily protein intake. But today we have at least a dozen or more brands wherever you turn to, and it leaves you asking which one is right for me and should I have them? Well let’s get into depth about it and the many factors to consider when choosing whether or not to have one and how to go about choosing them.
What is Whey Protein? And what is Whey Concentrate and Whey Isolate?
Whey protein is the byproduct of making cheese and yogurt. It’s a liquid that separates from the dairy product and contains the majority of the milk’s protein content. They liquid is then taken and processed which is made into the protein powder we all know. But wait, you see a bunch of different brands with different types of protein powders. Whey Concentrate? Whey Isolate? What are those? Are they different?
Whey Concentrate and Isolate have different steps in production. This creates the 2 distinct types of protein powders mainly sold on shelves. Whey Concentrate contains more carbohydrates and fats in the mix while Whey Isolate removes the carbohydrates and fats resulting in increased protein content. And for anyone that’s lactose intolerant then Whey Isolate is the better option as the removal of the carbohydrates and fats results in the removal of the lactose content.
When should I have a Protein Shake?
You may have heard that you have to hit that “Anabolic Window” that’s within 30 minutes right after a workout. However, there are studies that have been done within the past 10-15 years that are showing evidence that this may not be the case anymore [1][2]. Protein “timing” is not as important as having your protein intake spread throughout the day [3][4]. An example of this would be if you require 120 grams of protein a day then you spread that out into multiple meals. This could mean 4 meals that contain 30g of protein and one of them could be a protein shake.
A protein shake can be a good supplement to your daily protein intake. If you can’t hit your daily protein intake, then having a shake would mean the difference between not having enough and getting what you need. And that difference could result in increase of muscle mass, satiety (keeping you full for longer periods of the day) which helps in fat loss, and even increase in your body’s immune functions.
What about Soy Protein and other alternatives? Will the estrogen have any effects on muscle gain?
Alternatives to Whey is absolutely fine! As long as it fits your dietary requirements and allow you to hit your daily protein intake. There are concerns about soy products and estrogen production in the body especially for males. Estrogen does not reduce a person’s capability to increase in muscle mass and in fact it’s actually the complete opposite! Estrogen is very anabolic for the body and does help immensely with increasing muscle mass [5]. Research has shown that estrogen deficiency in the body is linked to slower or even loss of muscle mass [6].
For women going through menopause the concern is with the reduced estrogen in the system would cause significant calcium and bone density loss. A study was conducted on Japanese women where soy product consumption is higher compared to other countries has links to reduced menopausal symptoms. Introducing soy products like soy protein into the diet can help with reducing symptoms caused by menopause which includes reducing hot flashes, reduce bone density loss, and reduce the risk of heart diseases [7][8].
Is a Protein Shake necessary?
This is based entirely on the individual and their goals. If you’re looking for a meal replacement because you can’t fit in another meal while you’re always on the go or having another full solid meal is a daunting task while you’re still feeling full then it’s a good option to have. If you’re looking to increase muscle mass, reduce your body fat percentage, or even improve on certain bodily functions like driving your metabolism, keeping your immune system strong, and even balancing your pH value in the body then supplementing with a protein shake is absolutely fine and safe! If you’re still unsure, then speak to your doctor, dietitian, or personal trainer for any advice and information on how to proceed.
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