What is it? Shaken, not stirred
As its name indicates, a protein shake is very rich in proteins. Usually powder is mixed with water, milk or fruit juice. You just shake it and drink.
The protein is called "protein hydrosolate", which means it has already been vented by what your body can absorb easily (compared to proteins (intact) not hydrolyzed, which are more difficult to achieve in the system).
Then that all brands have much hydrosolates of protein, different brands have different compositions in other aspects. Sugars increase the level of insulin in the body, in turn stimulate the body to make the protein in the muscles, known as the synthesis of proteins. Whatever it is, is exactly what you need if you are toning in the gym.
What is the great thing about protein shakes?
Muscles develop when body synthesizes proteins in muscle tissue and exercise also stimulates protein synthesis process, which occurs more rapidly in the period of rest after exercise. If you are stressed or want to get big muscles, a protein shake can help your body achieve its full potential, because muscle growth is regulated by the availability of the protein.
Because so much is happening in your body during the time after their training, it is preferable to hit new a milkshake after exercise, make sure that exercise enough to take into account the number of additional calories to consume!
One often wonders if protein shakes are worth it . In fact, studies have shown that they work by increasing muscle anabolism (the process of muscle development) when taken immediately after exercise. However, not all powder proteins are the same, and it is important to research more information about the difference between the marks, according to which target one is trying to achieve.
Hence all the love... and proteins go?
First of all, the idea that too protein can damage the kidneys is a myth, since there is no evidence to support this theory. Quite simply, the protein is not converted into muscle, becomes bold. Then feel free to register in the gym!
Protein shake professional
In terms of muscle development, protein shakes are fast and easy to prepare. They are also able to be eaten immediately after exercise without deleting appetite or cause swelling.
Additional protein can help your organization:
Assist in the formation of the bones;
Reduce the risk of muscle and joint injuries;
Reduce the risk of bacterial and viral infections.
Reduce the risk of heat exhaustion. After a muscle pain and Reduce exercise, probably due to the anti-inflammatory effects of insulin.
There is no evidence to suggest that there are risks of use as directed protein shakes.
Man cannot live by only shake
Although there is little adverse health risks, there are a number of constraints on protein shakes. They are not magical, after all, just a little help. For example, you should go to the gym and their muscles room. Therefore, if you drink protein shakes while t hung on the couch, it just adds to the number of calories.
They do not relate to other factors that reduce muscle anabolism, either. For example, after hypohydration, if not corrected (for example, drinking milk after training), can reduce the performance in subsequent years.
They almost exclusively do not contain proteins, essential nutrients (e.g. carbohydrates, oils, vitamins and minerals) and micronutrients (e.g., iodine, calcium, vitamin A) contained in the sources of protein in food are generally absent. Therefore, it is important to eat a balanced diet, it is not only shaken.
Alternatives for protein shakes
If you are not too enthusiastic about the cost of protein shakes, but you want to maintain a high level of protein in the diet, maybe try to add these results to their your diet in place:
Fish and lean chicken is low in fat of pork, lamb, beef and other meat;
Dairy products are low fat, low fat dairy (milk also has a positive effect on the rehydration, which has been proven to optimize the effectiveness of the exercise).
Beans, beans and nuts, which are sources of plant protein-rich foods, but remember that nuts are rich in fat and should only be consumed in small handles.
