Protein shakes promote muscle gain and improve performance and recovery. Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle. Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss ( 12). What’s more, studies suggest that protein shakes help retain and may promote muscle gain even if you’re following a weight loss diet ( 11, 12).įor example, one study in 40 men showed that those following a high protein diet achieved via protein supplements lost more fat mass and increased their muscle mass when they added strength and cardio training, compared with the control group ( 11). Researchers believe that their intake increases amino acid levels in the bloodstream, which in turn triggers a more significant response for muscle synthesis ( 8, 9, 10). This happens because resistance training stimulates muscle protein synthesis, as does an increased intake of high-quality protein ( 6, 7).Īs mentioned before, protein shakes provide amino acids that are easily absorbed by your body. In fact, combining protein shakes with resistance training may promote muscle growth and enhance physical performance and recovery ( 2, 3, 4, 5). Protein shakes were initially consumed by athletes and gym enthusiasts who wanted to increase their muscle mass and improve their performance. They may help complete or enhance your diet if you need an extra boost to meet your daily protein target. Overall, protein shakes may come in handy when you don’t have high-quality protein sources available or simply can’t reach your daily protein needs through food alone. Lastly, as their name implies, dietary supplements are meant to help you complete or enhance your diet. However, if you have a milk allergy, egg white protein may be a suitable choice.Īs for popular plant-based proteins, you can take your pick from soy, pea, hemp, or rice protein. Many types of powdered protein supplements are available from either animal- or plant-based sources.įor instance, the most popular animal-based protein powders are whey and casein, both usually derived from cow’s milk. While you may find ready-to-drink protein shakes in liquid form, you can also purchase protein supplements in powder form. In this case, protein shakes provide amino acids, also known as the building blocks of proteins.ĭietary supplements come in many forms, from powders to capsules to liquids. According to the Food and Drug Administration (FDA), dietary supplements are products that contain a dietary ingredient, such as vitamins, minerals, amino acids, and herbs ( 1).
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