For whom are protein shakes suitable?
The intake of protein shakes is not inevitable if there are no medical reasons. With the intake of protein shakes you can increase the intake of protein. For athletes who are in an intensive phase of muscle building, protein shakes can then be a useful aid.
Depending on the type of powder, they contain a high proportion of protein. If athletes want to build up muscles, the carbohydrate content should not be too low, as a slight excess of calories is required to build them up. However, if you want to maintain your weight or even lose weight, you should use shakes containing less carbohydrate and therefore fewer calories.
Protein shakes are not only popular in the world of fitness, but there may also be medical indications, for example if you have problems chewing or swallowing. Nutritious shakes are also sometimes used for severely underweight patients. However, the intake of protein shakes can even endanger the health of kidney disease patients. If you have been diagnosed with a disease, it is essential that you consult your treating physician before taking the shakes.
Protein shake for muscle building
Many bodybuilders, but also health athletes, consume protein shakes to cover their supposedly high protein requirements and to gain muscle mass faster. In the case of hobby athletes, a sufficient protein intake through diet is in most cases completely sufficient. Muscle growth takes place when the muscles are excessively irritated by adequate training.
Small injuries lead to an increased protein intake in order to better protect the muscle in the future. This build-up process results in the muscle’s increased need for protein.Proteins can be supplied in plant as well as animal form – they belong to the group of particularly protein-containing foods: In addition to an increased protein intake, muscle building also requires an excess of calories, i.e. the body is supplied with more energy than it consumes. However, this increased requirement should not be overestimated, as otherwise the excess energy is stored in fat reserves.
Protein shakes should never replace a balanced diet, because in addition to proteins, the body also needs fats, fiber, vitamins and trace elements for its metabolism. However, protein shakes can supplement this diet, for example in the form of snacks. They have a high protein content and sometimes a lot of calories – so athletes can cover their increased protein and calorie requirements. However, without an adequate training program with a regular increase in exercise, significant muscle growth cannot be expected even when protein shakes are taken.
- Meat
- Fish
- Quark
- Eggs
- Pulses
- Nuts and seeds
