Most of us immediately picture a super beefy man at the gym downing a protein drink before or after his workout. There isn’t much clarity about things like supplements and protein shakes for many of us who are still navigating the fitness addendums because, despite the fact that they seem to be strongly recommended by people who are extremely into health and fitness, it can all be a little bit confusing for those who are less familiar with this field.
Yes, it appears that the obvious benefit of protein shakes—that they are high in protein—is true. Is that protein drink really required, though, if your diet already contains more protein than you need for your fitness objectives—or at least enough? What the research indicates is as follows:
Pro athletes who sought to increase their muscle mass and raise their level of performance were the ones who first used them since it had been shown that a combination of protein shakes and weight training did in fact promote muscle growth. Additionally, it has aided in post-workout recuperation and performance enhancement. When combined with exercise, the increased quantity and quality of protein that you are consuming with protein shakes merely boosts muscle protein synthesis.
These drinks also include amino acids that are easily absorbed by your body, which is another element that helps to increase muscle synthesis and encourage muscle building.
These shakes have also been linked to direct weight reduction for a variety of reasons, including increasing satiety due to hormones that suppress appetite, such as peptide tyrosine-tyrosine (PYY) and glucagon-like peptide 1 (GLP-1). Additionally, there is data that suggests protein may lower ghrelin levels, which is a hormone that increases hunger.
In a process known as diet-induced thermogenesis (DIT), your body burns more calories when it breaks down protein than it does when it breaks down carbohydrates or fat. One that is supported by the superior protein found in protein shakes.
The simple answer is that they do work, but nearly always in conjunction with a wise, well-planned diet and, of course, regular exercise.