The Chemistry of Protein Shakes Explored

We always give due importance to the inclusion of various fruit juices in our daily diet. Even various health experts have been recommending the intake of fruit juices, smoothies and shakes every day because of the high nutritional value of these items. We have been looking to come out with various recipes of juices and smoothies that would not only add delight to our taste buds, but would also offer the optimal degree of nutritional value. This quest has brought forth the use of protein shakes. A lot of questions surround this concept and let's try to explore it one by one:

The Basic Concept of Protein Shakes

Protein shakes are basically the protein supplements needed to supply extra protein into the body. These supplements can be composed of various protein derivatives like soy, casein, whey, egg and casein hydrolate. Normally we make use of soy and whey to make protein shakes. Soy is a plant-based protein which can be consumed by women who are interested in muscle building. The digestion time of soy varies from 2 to 3 hours. Consumption of soy shakes is quite convenient because it can be taken at any point of time.

The protein supplements composed with whey take around 30 minutes to get digested. Whey is a by-product of cheese and whey shakes can be consumed right after a workout session. One can also take these protein shakes during the workouts.

The Functioning of the Protein Shakes

We know for certain that protein is very important for gaining muscle strength and stamina for the bodybuilders. So how does the protein shakes work in combination with a workout regime to give you a physique that resembles "John Rambo's" body? For individuals who have just begun a workout regimen, the protein supplements function as the amino acid building blocks. As the starter now passes through more sessions of rigorous exercises, the protein supplements contribute to the growth, repair and maintenance of the tissues of the body apart from aiding in hormone secretion, the transportation of nutrients to the tissues and the cells, and maintaining the body's water balance. Protein is also responsible for the regulation of blood clotting.

Further, protein plays a role in the building of muscle tissue. Hence, the intake of protein shakes before or after a workout session triggers a quick recovery. Protein shakes help in the production of new muscle protein and also contribute to the restocking of muscle glycogen. The perfect combination to build muscle tissues should consist of protein as well as carbohydrate as the combination brings down the production of the hormone cortisol. One can consume protein shakes after a weight training session. This is a perfect dietary supplement for the bodybuilders. But those who are looking for weight loss solutions would not find it as a suitable remedy.

Who are Eligible to Consume Protein Shakes?

So far, we have been stressing that gym goers and bodybuilders are the main persons who are greatly benefitted by the consumption of protein shakes. But does it indicate that ordinary people are not eligible to take protein shakes? Definitely not! Expecting mothers and lactating women can consume protein shakes. Protein shakes can be an ideal supplier of protein for the vegetarians. The powdered form is available in the market and this can either be taken with a glass of milk or a glass of water on a daily basis. The protein would be absorbed better if the protein shakes are taken early in the morning.

Are Protein Shakes Safe for Children?

Children do not need to consume protein supplements unless they suffer from protein deficiency. The additional calories supplied by these supplements would get converted into fat. Thus, children who are hit by malnutrition should only be recommended protein shakes. But every formula might not prove to be safe for the children. Doctors can only prescribe specific compositions for them.

Children are at the risk of suffering from adverse effects of protein supplements. The possible side effects include dehydration and kidney damage. These supplements can lead to an increased discharge of Calcium which can, in turn, cause kidney stones.

What are the Protein Recommendations for the Ordinary Gym-goers and the Bodybuilders?

It's not that all the gym-goers have to consume protein shakes. Those who are into bodybuilding and those who are doing weight training should consume protein supplements. A high protein meal is not suitable for the beginners since the level or the intensity of exercise is very low. But the perfect protein based daily diet for the bodybuilders should consist of 500 ml of skimmed milk, chicken or fish, 3 to 4 egg whites, yogurt, low fat cottage cheese and sprouts. The post-workout diet should comprise of two whole wheat bread toasts to be taken with 150-200 ml of soya milk.

Homemade shakes are safer than the ones available in the market. These are very easy to make and includes a few common ingredients. The bodybuilders need a carbohydrate-protein combo shake after the workout. These are the components:

• A banana
• 1 tsp of wheat germ
• 4-6 strawberries
• Honey (for use as a sweetener)
• Whey protein with vanilla essence required in 2 scoops
• 1 cup of orange or pineapple juice
• Half cup of fresh cream or yogurt.

Process: All the ingredients are to be mixed well and ice cubes are to be added to serve a chilled protein shake.

Protein shakes serve specific purposes in the human body and hence these should be consumed if and when the body needs it. Protein supplements are available in the market, but should only be bought or consumed after a doctor gives his approval. Bodybuilders and gym-goers need to check with their trainers and dieticians regarding the proper intake of protein supplements.