Protein Shakes

Why take protein shakes?

• Quick and efficient way to increase protein intake
• Convenient to make and to take
• Aids in the growth and repair of muscle tissue
• Helps increase strength and muscle mass
• Keeps your body in a positive nitrogen balance to maintain and increase muscle building
• Improves workout results through faster recovery
• Provides a quality source of amino acids
• Strengthens the immune system
• Aids weight management goals by controlling blood insulin and appetite

Ensuring you meet your protein needs

Muscle tissue is predominantly comprised of protein so individuals and athletes who want to improve their physique should include a protein supplement as part of their daily supplement programme. Protein supplements make it easy to increase protein intake which is needed in higher amounts when exercising.

Protein supplements are not only ideal for those with higher protein requirements, but are also beneficial for those on a calorie restricted weight management diet, and those who simply find it difficult to consume sufficient protein from their diet. Although protein should be obtained through the diet it’s not always convenient to make a high protein meal to satisfy your protein needs, whereas you can always mix a quick protein shake in a blender or shaker bottle and have a tasty delicious protein drink in seconds.   

Gain muscle mass and increase strength

Protein supplements aid in the growth and repair of muscle tissue helping you to gain strength and muscle mass. Without adequate protein intake the body would be in negative protein balance which may lead to muscle catabolism, or loss of muscle.  Using protein supplements improves your results by helping to repair the micro tears that occur during exercise and it’s this rebuilding of muscle tissue that leads to anabolism, or muscle growth.

Aids faster recovery

Protein supplements also help you get the right balance of amino acids needed for recovery and repair of damaged muscle tissue; so you can grow, become stronger and gain lean mass.

As protein supplements tend to be absorbed quite quickly you can get amino acids to working muscles in the most efficient time. Faster recovery from workouts means you’ll see quicker results and be able to work out more frequently.

Health benefits

A side benefit of protein supplementation is the strengthening of the immune system which may be compromised during times of heavy training.

Higher protein diets have also been shown to aid with loss of bodyfat by controlling blood insulin levels and reducing the appetite.

What types or different forms are there?

There are many different types of protein supplements, here’s a quick rundown of the main contenders:

Whey Protein – Whey proteins are extracted from curdled milk via micro-filtration or by ion-exchange process. Whey protein is an affordable protein that may help to stimulate muscle growth by increasing insulin like grow factor (IGF-1 production).

Whey Isolate – Whey isolates have a higher Biological Value (BV) than any wholefood source, which means it has an amino acid profile more suited to muscle proteins than any other food. Isolates are fast acting and quick absorbing, making them easy to digest. As they cause rapid increases in blood levels of amino acids, whey isolates are ideal to consume immediately post workout.

Whey Concentrate - Whey Concentrate is a basic form of protein found in many popular protein supplements. It’s fairly inexpensive and a good choice for those starting out or looking to add protein to their diet. Some people can find whey concentrate hard to digest and this can cause gas and a bloated feeling.

Soy Protein – Soy protein is an excellent source of protein and contains a higher protein content and nutritional quality than the soy protein found in soy milk, tofu and meat substitutes. Soy protein has a high concentration of amino acids which are vital for muscle growth and a high glutamine content (19%) making it an ideal protein for preserving muscle tissue during strenuous workouts.

Egg Protein – Egg protein is still considered the “gold standard” protein against which the biological value of all proteins is measured. Egg protein supplements eliminate much of the fat and cholesterol found in whole eggs and contain virtually zero carbs and no saturated fat. Egg protein is naturally lactose free, so it’s a great choice for individuals sensitive to dairy based protein powders.

Micellar Casein Protein – Casein protein travels through the gut slower than whey protein, and is often referred to as a sustained release protein as it breaks down slowly over several hours. Casein also has a higher content of glutamine (approx. 20%) which can help preserve lean muscle tissue during intense exercise and reduce suppression of the immune system. Casein is ideal to use in between meals and is the no 1 protein choice before bed.

Milk Protein Isolate – Milk protein isolates are derived from both casein and whey products from skim milk. By using an ultra-filtration process, individuals can consume a product with a high nutritional value, virtually lactose free and get the best of fast acting whey protein and slower digesting casein.

Hydrolyzed Protein – Protein that can be hydrolysed produces small chains of amino acids called peptides. Strength athletes are attracted to hydrolysed proteins as several studies have shown that protein hydrolysates which contain mostly di- and tripeptides are absorbed more rapidly than freeform amino acids and much more rapidly than intact proteins. In addition, there is recent evidence that protein hydrolysate ingestion has strong insulin stimulating effects. Thus, recovery sports drinks containing protein hydrolysates are of considerable benefit.

Who should use protein supplements?

Protein supplements are ideal for

• Strength and power athletes
• Athletes looking to lose bodyfat
• Active people looking to manage their weight
• Intense training individuals
• Vegans and Vegetarians

Individuals involved in anaerobic sports, such as sprinting and weight training, seem to benefit most from higher protein intake. As these sports lead to breakdown of muscle tissue, the amino acids in protein are used to repair and rebuild tissue, allowing the athlete to gain strength and muscle mass.

Endurance athletes also have a need for protein as amino acids are oxidised as energy during long-duration exercise.

The bottom line is everyone needs protein but if you’re working out you need it in higher amounts and protein shakes make it easier to get it in the right amounts so you see results.

Situations for using protein shakes

Post Workout - Protein shakes are ideal for post workout as they are readily absorbed into muscle cells, meaning faster recovery from intense exercise.

Prior to Workout – Having a protein supplement 45 minutes prior to a workout ‘tops up’ the amino acid pool so you’re less likely to use amino acids as a source of energy when glycogen is depleted meaning less chance of muscle loss. 

During Workout - For longer duration workouts you could sip a protein shake throughout the exercise session to lessen the chance of muscle catabolism.

Prior to bed

Before bed is a key window for protein supplementation as you increase protein uptake and therefore ‘feed’ your muscles throughout the night and don’t risk losing lean mass.

When is the best time to take a protein supplement?

• In-between meals
• After a workout
• 45 minutes before a workout
• Before bed

Protein supplements are ideal for between-meal snacks as they are quick and easy and may even satisfy any sweet tooth cravings. They’re also ideal for pre workout as they provide amino acids without lying too heavy in your stomach to interfere with training. For post-workout, you need protein as quickly as possible to aid recovery so a shake makes the ideal choice. 

For professional and elite athletes making sure you recover sufficiently after each session or game is an on-going challenge. The body needs to recover and this includes ensuring you have the right balance of key nutrients to refuel, rehydrate and repair. Muscle and body protein metabolism is like a see saw of protein breakdown and protein rebuilding. Making sure you have the right type and amount of protein post training can increase the opportunities for improved performance.

What’s the ideal protein supplement dosage?

Table 1: Estimated protein requirements for athletes

(a) Exercising approximately four to five times per week for 45-60 min
(b) Exercising four to five times per week for 30 min at <55% VO_2peak

Source: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, 2006

The recommended dosage for sedentary, healthy adults is 0.8 grams of protein per kg of body mass however this is to cover basic daily needs for protein intake.

Strength athletes, individuals going through periods of heavy training or individuals trying to gain mass should increase this amount to approximately 2 grams of protein per kg of body mass.

Are there any side effects or concerns?

If you don’t consume sufficient protein on a regular continual basis, muscle can be broken down instead to provide a supply of key amino acids in the body. This negative process inevitably leads to an erosion of performance, loss of strength and power and a failure to progress. Alternatively, if you suffer from kidney problems, it’s not advisable to ingest excess quantities of protein (300g per day). Recent research has shown that individuals without prior kidney problems showed no renal stress and higher protein intakes are well tolerated. So, within reason, higher protein intake appears to have no negative consequences.

Are protein supplements legal?

Yes, protein supplements are legal.