How to Choose a Suitable Protein Shake

Due to the growing interest in health, more and more people are interested in protein shakes as a way to lose, gain weight or improve their sports performance best protein shake.

“The protein is one of the main components of the body to form muscles, bones, skin and other tissues,” said Dr. Marianela Obando, Nutritionist. Milkshakes are often used by athletes and come in many combinations of proteins, carbohydrates and fats.

In the market there are countless brands and types of smoothies. Some offer more amount of protein than others, but always tend to carry another set of nutrients such as fats or carbohydrates (carbohydrates), since the origin of the shake depends a lot, because they can be obtained from whey or other side be of vegetable origin. “The origin of these will have much to do when choosing the type of milkshake that is needed and in this way achieve the goal with their consumption and not acquire extra weight or unwanted nutrients such as saturated fat,” said Obando.

Points to take into account

There are several points to take into account when purchasing a protein shake. First, the purity of the proteins and their origin must be checked . As mentioned, in some shakes the proteins are accompanied by carbohydrates, hence the label must be checked in detail and verified if the contribution of these or only the protein is wanted.

The amount in regard to carbohydrates is recommended that does not exceed five grams per hundred of milkshake, since the origin of the hydrates of the milkshakes is through refined sugars, so if it exceeds it will accumulate in our body in the form of fat.

When it comes to fats , one must be very careful, since these are also present in protein shakes, since the vast majority comes from animal lactic serum. This origin makes the quality of fats is low, since they are mostly saturated. For this reason, the origin of the proteins and, above all, the amount of fat they contain must be taken care of, which must never exceed five grams as with carbohydrates.

How much protein do you need?

Almost all people can get the protein they need from whole foods and beverages in their diet. The recommended daily intake of protein for healthy adults is 0.75 g of protein per kilogram of body weight, or about 45 to 56 g of protein a day.

“People who exercise regularly require more energy, and therefore more protein,” said Dr. Adriana Alvarado, Nutritionist.

The ISSN recommends athletes obtain 1.4 to 2 g of protein per kilogram of body weight per day. The amount you need depends on the type and intensity of your exercise, the quality of the protein you eat, and your energy level and carbohydrate intake.

The ISSN recommends:

  • For endurance athletes : 1 to 1.6 g of protein per kilogram (2.2 pounds) of body weight per day, depending on the intensity and duration of the exercise and the athlete’s training level
  • For strength or power athletes : 1.6 to 2 g of protein per kilogram of body weight per day.

Types of protein
Protein shakes contain many different types of protein in varying amounts. They may include:

  • Milk
  • Serum
  • Casein
  • Egg
  • Soy
  • Rice

The source of the protein and how it is purified during manufacture can affect the way your body can digest and absorb amino acids. “A good combination is whey and casein protein,” Alvarado said.

While Obando told us: “The important thing is to be clear about the purpose for which you will take a protein shake and advise yourself adequately to choose the one that suits your request in a special way.”

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