There are many stories about Protein Shakes and everyone has an opinion about it. Many people don't know exactly what protein is, how much your body needs and what it does for your body. In this article we have listed a number of myths and facts about protein shakes for you. There is continuous research on the health benefits of protein and the results of these studies are very positive.
Various studies have shown that protein shakes in combination with sports produce the following results: • muscle mass retention and fat loss • hunger is satisfied for longer • muscle recovery and muscle building during exercise is promoted • resistance is increased • your stress resistance is increased
But what is protein?
Proteins are the building blocks of our body. Protein is a nutrient, just like carbohydrates and fat. Protein provides calories and amino acids. Amino acids in proteins ensure the strengthening and repair of the body's cells. It is therefore important to get enough protein in order to live a healthy life. There are different types of proteins. For example, a distinction is made between high-quality and less high-quality. When we talk about high-quality proteins, we are talking about proteins with a high-quality protein content that can be easily absorbed by the body.
Facts about protein
Protein powders are not only good for weight loss. They are also used to help muscles recover faster. Proteins are essential for the production of muscle tissue. Especially athletes who train a lot and heavily, therefore, have more need for proteins. If the body does not get enough protein from food, it will use protein from the muscles to make up for the shortage at the expense of muscle mass.
Protein powders can support weight loss. You quickly feel full and stop eating sooner. If you follow a diet where you consume fewer calories, you will lose more fat and less muscle if you also take protein shakes. In addition, it helps to increase muscle mass and a larger muscle mass, means more fat burning and this ensures that you can lose weight.
Do you want to know more? Then read our blog Losing weight with protein shakes, is that possible?.
Various studies have shown that whey also has resistance-enhancing properties, delays aging and lowers blood pressure. In addition, the proteins have antibacterial and antiviral properties and ensure stable blood sugar levels. In addition, protein shakes can help you cope better with stress. It may sound strange, but it turns out that whey stimulates the production of serotonin.
Serotonin is a substance that is responsible for your mood. This is apparent from a study conducted in the Netherlands. In this study, the subjects underwent stress. Subjects who consumed whey during this period had fewer symptoms of depression and were in an overall better mood. (source)
Myths about protein
Oh no, I forgot my protein shake
Do not panic! Nothing wrong. It is a habit of athletes to take a protein shake immediately after training. Some athletes even have the idea that they should drink a protein shake immediately after exercise “because otherwise your recovery will be worse”. That's really a myth, you don't have to take a protein shake right after exercise. It doesn't matter minutes when you just ate something before training. Your body usually has enough fuel and protein to keep going for a while. It is much more important to ensure that you get enough protein throughout the day.
Want to know more about when is the best time to drink a protein shake? Then read our blog When is the best time to drink a protein shake?
Your body can only absorb 20-30 grams of protein per meal
For a long time it was assumed that our body can only absorb 30 grams of protein per meal. We can call this claim a fable. When you exercise fanatically, the intake of proteins is very important. Proteins are essential for the recovery of our body. The body can absorb more than 30 grams per meal.
Protein shakes are boring
This is certainly a fable! A protein shake is anything but boring. Make every shake a party by combining it with fresh fruit, juice, yogurt or, for example, oatmeal. You can also process protein powder very well in, for example, brownies, cookies, cakes, etc. This way you can make a healthy snack for in between in no time at all.
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