Protein powders are not just for bodybuilders...so drink up!

Lately, I’ve had handfuls of people reach out to me either wanting to pick my brain or just have some questions answered regarding health and fitness. To be perfectly honest, I sometimes am taken back a bit because I never really realize that my lifestyle and/or my blog have really affected anyone in a significant manner. But even if I’ve been able to impact one person, even in the slightest bit, then I’m beyond thrilled.

I have one friend, who I love dearly, and she is always asking for advice, tips, etc. The fact that she considers me any time she needs some insight on something is extremely flattering to say the least. I think she actually helps me more than I help her, because each time she reaches out to me about something, it sparks an idea of what to write about next. This brings me to this post (and probably dozens more in the future): the importance of protein shakes. There is a common misconception that protein shakes are only for body builders, and I imagine that this false impression is mainly perpetuated by women who fear “bulking up” or men who are afraid of a strong and athletic woman. I’ll divulge more into why it’s impossible for our bodies to bulk up the way a man’s’ does for another post. But for now, here’s the skinny on why protein is more beneficial than not.

If you are involved in any type of sport or workout program, then you absolutely should be incorporating protein shakes into your day. What’s the point of protein shakes and why should you be drinking them, you ask? It’s true that you’ll be able to get an adequate supply of your daily protein & carb needs from actual food, but protein shakes are meant just to be in addition to. This is no way means that you should be using it as a meal replacement. Quite frankly, even right after a shake I’m still hungry so I prepare a meal within an hour after that. There is nothing better than real food, but most people find is unfeasible to prepare the perfectly balanced pre and post workout meal within that 30-60min time frame. They are nothing more than to provide the proper amount of nourishment right after your workout.

It can be a bit overwhelming choosing a protein powder because there are countless brands that carry a variety of different protein powders. The two types of proteins that are most commonly used are whey and casein.

Whey protein is by far the most popular type between the two and many believe is the best choice in terms of taste, quality and cost. However, another benefit that goes vastly overlooked is that it can boost the immune system. Whey protein comes in two different varieties; concentrate and isolate. Whey concentrate has a lower lactose level so it is easily tolerated by many sensitive to lactose. Whereas whey isolate is essentially fat free, this would make it a good choice if you are trying to eliminate fat from your diet. Whey protein in general is quickly absorbed by the digestive system and empties into the stomach quickly, which stimulates protein synthesis.  For this particular reason, I personally prefer whey protein pre and post workout.

Like whey, casein is a milk derived protein. It is typically much thicker than whey, due to its chemical makeup. However, the main difference is that casein has a much slower rate of digestion, which results in a steady release of amino acids. Casein proteins’ function is basically to sustain longer periods of time without nourishment (such as during sleep) so not to disrupt muscle growth. Due to this, I drink a casein protein shake right before bed.

Whey and casein can be used alone or together, but studies have shown that because whey quickly increases protein synthesis and casein blocks protein breakdown, a blend of the two would be ideal.

If you haven’t understood or heard a damn word I’ve said…let me leave you with this final thought. Protein shakes are not going to make you bulky, so drink up!