The interest in our overall health and a healthy diet continues to grow so that more and more people are using proteins shake to lose weight or to try to improve their sports performance. However, is it helpful?
WHY AND WHAT QUANTITY OF PROTEINS DO WE NEED?
Proteins are essential for muscles, organs, nervous system and blood. Proteins are the basic building blocks for building muscles, bones, skin and other tissues. The recommended daily intake of proteins for a healthy adult is 0.80 g per kilogram of body weight. Almost everyone usually removes this amount from regular food. People who play sports, on the other hand, need more energy. During sports, muscle damage is caused, and by eating enough protein, the body can repair and rebuild muscles. Athletes are advised to have an intake of 1.4 to 2 grams of protein per kilogram of body mass. The specific amount you need depends on the type and intensity of the workout. Examples of healthy protein products are chicken, fish and lean white cheese.
WHEN TO CONSUME A PROTEIN SHAKE?
A protein drink is often used to quickly absorb a solid dose of protein, for example after intensive training. A protein drink can be useful when you eat too little protein, and you do not take protein for a long time, and you can not eat it, you do not eat protein two or three hours before Training, and whether you are looking for a highly concentrated source of protein. If you are taking protein, it is important that you combine them with carbohydrates. As a result, the intake is better, and the glycogen reserve is reestablished more quickly if you have been training hard and long.
DISADVANTAGES OF A PROTEIN SHAKE:
– Number of calories
A single protein drink does not contain too many calories, about 110 kcal. However, if you drink a protein drink every day, the risk is great to go to a surplus of calories.
Some protein drinks contain a relatively high level of cholesterol and constantly having too much cholesterol can increase the risk of cardiovascular disease.
– Protein Surplus
If you consume protein shake while you already absorb enough protein through your daily diet, this could have negative consequences. The surplus protein can not be used by the body and is therefore processed and stored as fat.