nutrition

Myth vs. Science: Do Protein Shakes Actually Work?

Dr. Carla Montrond Correia ND, CNS

Medically Reviewed by

Dr. Carla Montrond Correia ND, CNS

5 min read

Are you considering using protein shakes for muscle gain or weight management? This guide aims to explain if protein shakes actually work.

The Academy of Nutrition and Dietetics recommends 1.2 to 2 grams of protein per kilo for those who work out frequently. Protein is important for cell repair and recovery, and is crucial for building muscle.

One way to enjoy a high-protein diet is through protein shakes. They are a great way to consume more protein, which becomes amino acids when digested. These amino acids build and maintain the most vital components of your body. To find out more about protein shakes and how they work, keep reading below.

So, Do Protein Really Shakes Work?

The short answer is: Yes! Protein shakes are proven to work and have been the subject of many studies by scientists and nutritionists. All have found that high-quality protein powder and whey protein are nutritious and can help build muscle.

That's why protein shakes are so often used by gym-goers. They are especially effective for those using resistance training to build muscle.

If you're looking for new and healthy sources of protein to incorporate into your diet, protein shakes will work for you.

What Does the Research Say?

Scientific evidence confirms that protein supplements and protein shakes are key for those wishing to build muscle. Protein shakes are also great for those who eat plant-based diets – people who sometimes struggle to eat enough rich protein foods, since protein is often found in animal products.

Research also suggests that increased protein intake is important for weight management. Protein leaves you feeling fuller, which is important for successful weight control. Protein shakes are a scientifically recommended way to increase your protein intake for weight management.

Protein Powder For Building Muscle

Building muscle has become the latest health trend. Workouts are increasingly being built around spot-targeting particular muscle areas. Because protein promotes muscle growth, protein powder is a great way to grow and maintain muscle.

Is Protein Powder Necessary For Muscle Growth?

While protein powder itself is not necessary for muscle growth, exercise and adequate protein intake are. When you work out using weights, cardio, or resistance training, you are targeting muscles. You need protein to help build these and repair tissue that gets damaged during these exercises.

Protein powder makes it easy to achieve your daily target protein intake. Protein shakes are easy to make and absorb, making them more convenient for most people than other ways of adding protein.

Nutritionists and scientists have found that there is a strong correlation between protein intake and muscle growth. With the right protein shake and exercise regime, you can see muscle growth quickly. You may also recover faster from tough workouts as protein helps your muscles to heal from intense exercise.

Protein Powder For Weight Management

Increased consumption of protein is highly effective when it comes to weight management. Protein is a calorie-efficient nutrient because your body uses more calories to digest it than it uses to digest other foods.

Because it is harder to digest, protein can leave you feeling fuller for longer. This helps to curb the annoying cravings that interfere with diets and upset weight management. If you have removed animal products as part of your diet, protein shakes are a great way to up your protein intake.

You also burn more calories when you have extra muscle. This is because the tissue that builds muscle is more metabolically active, so even when you're resting you can burn calories.

How Do I Know If I Should Take a Protein Shake?

Anyone can benefit from incorporating a protein shake into their diet. However, protein shakes are particularly important for those who do a lot of exercise.

If weight management is your goal, protein shakes are a great low-calorie way to feel less hungry and more satisfied. You may also wish to start drinking protein shakes if you are generally concerned about your protein intake.

A protein shake should also be taken by those who wish to build muscle and are lifting weights to do so. Not only can protein shakes help you gain muscle more quickly alongside exercise, but they are also crucial for repair. If you repair damaged cells more quickly, you can get back to working out faster.

For a true nutritional health kick, combine fruits, veggies, and other antioxidant-rich foods with your protein shake.

Can I Take Too Much Protein Powder?

While you should stick to the recommended amount of daily protein powder, you don't need to worry if you accidentally double up on a shake. It won't harm you and you don't need to skip your shake the following day.

Your Recommended Daily Allowance of protein is 0.8 grams per kilogram. However, this can vary depending on how active you are.

How To Pick The Right Protein Powder

Picking the right protein powder is not only about nutrition. You also want to choose one that tastes delicious and comes in a variety of different flavors.

Care/of protein powders are a great choice for those who want to add extra protein to their diet. Not only are they highly nutritious, but they can also help you get the protein you need, whatever your health goals are. You'll enjoy drinking a Care/of protein shake every day.

These protein shakes have a creamy texture and have 18g of protein per serving. They are the perfect addition to any diet or fitness plan.

Care/of has both grass-fed and plant-based protein powders. The plant-based options are made from a range of different plants, including pea protein, hemp-seed protein, and pumpkin-seed protein.

Drink Protein Shakes To Boost Your Protein Intake

A high protein diet is key to building more muscle. Protein is also crucial for cell repair and recovery. When you start to incorporate more protein into your diet via a delicious protein shake, you may notice the benefits immediately.

Medical studies show conclusively that you need protein to stay healthy. Protein is also a beneficial addition for those who want to lose weight, as protein helps to build muscle. The more muscle you have, the more calories you burn.

Have questions about the role of protein and how you can get more of it? Check out Care/of today to find the right type of protein powder for you. If you have any queries or concerns, contact the expert team, who will be happy to help you with any health query you have.

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