Protein shakes for building muscles: Do you really need them?

Protein Shakes for muscle building. Get details here…

Monday, 30th August 2021

When it comes to building muscle or losing weight, fitness enthusiasts make a fuss over protein shakes before and after exercise. In general, it is believed that protein shakes can maximize the production of daily exercise by helping muscle growth and recovery. But is it really necessary for everyone to include protein shakes in their diet?

The simple answer to this question is NO.

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What is protein?

Protein is one of the three macronutrients that our body needs in large quantities. It consists of a long chain of 20 amino acids, which are arranged in a specific order to determine the function of each protein.

Among the 20 amino acids necessary to form proteins, the human body does not synthesize 9 essential amino acids. So they come from the food we eat in a day.

There are two main types of proteins: complete (contains all amino acids) and incomplete (some amino acids are missing). Animal products, soybeans, and quinoa are complete proteins, while most plant foods are incomplete.

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The role of protein in the body?

Adequate protein is essential to health because it can help your internal organs work better. It is necessary to maintain the health of muscles, bones, and tissues, prevent blood clotting, balance body fluids, enhance immunity, improve vision, and activate various hormones and enzymes in the body. It is the building block of the cell. Therefore, taking a sufficient amount while developing muscles can increase muscle mass and strength.

This macronutrient is necessary for growth and development during childhood, adolescence, and pregnancy.

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How much do you need it in a day?

Our body cannot store protein like other nutrients. Once the day's needs are met, all the extra protein will either be used for energy or stored as fat. You must take a sufficient amount every day. According to the Macronutrient Dietary Reference Intake Report, every sedentary adult should consume 0.8 grams of protein per kilogram of body weight. But your intake will vary based on your activity level. If you exercise regularly, your daily protein intake will increase to 1 to 1.2 grams of protein per day.

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What is a protein shake?

Athletes and fitness enthusiasts who want to improve performance and increase muscle mass often drink protein shakes. Drinking a protein shake immediately after training can provide you with the right amount of nutrition for quick recovery.

A protein shake is just a dietary supplement. If you need an extra dose to reach your daily protein goal in one day, it can help supplement or enhance your diet. There are several types of dietary supplements on the market. From plant or animal sources such as milk, soy, pea, hemp, or rice protein.

Generally speaking, when you cannot get high-quality protein from your daily diet or cannot meet your daily protein needs through food alone, it is beneficial to drink protein shakes.

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What types of protein shake you must choose?

The market shelves are full of different types of protein shakes with different protein content. If you want to strengthen your body, choose the one with the highest protein content. In order to increase endurance, the choice with the most carbohydrates is the better choice, and for weight loss, the choice with high protein content, low carbohydrates, and low fat is the best choice.

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Are protein shakes necessary?

As mentioned above, protein shakes are just dietary supplements that help balance the daily protein intake. This is not absolutely necessary for people trying to stay healthy or increase muscle mass. It is only recommended if the food you eat every day cannot meet your protein needs. If you stick to your normal eating habits, then milkshakes are completely unnecessary, because all the extra protein will be stored in the body as fat. In addition, protein shakes are not for everyone. People with lactose intolerance cannot contain casein and whey protein because they are made from milk. So if you need it and it suits you, add more protein-rich foods to your diet. Eggs, milk, meat, fish, poultry, beans, lentils, and soy contain high-quality protein and you can easily add it to your diet.

The News Talkie Bureau

Source:

TimesofindiaIndiatimes