Protein shake

Introduction

Hardly any dietary supplement is as popular as protein powder, which is mixed with either milk or water to make protein shakes. Protein shakes are available at the counter in fitness studios, on the shelves of supermarkets and drugstores, in specialist shops and, of course, on the Internet. Self-proclaimed fitness gurus advertise protein shakes from various providers on social platforms with tempting promises – faster weight loss, muscle building, a healthier lifestyle.

But are protein shakes really indispensable in sports and for a healthy lifestyle? Does every amateur athlete have to consume protein shakes to achieve significant success? Or is protein powder superfluous, even dangerous?

Are protein shakes useful?

To answer this question, an important counter-question must first be clarified: For whom? Protein shakes are powders mixed in water or milk, which contain a high proportion of pure protein, i.e. proteins. Depending on the type of powder, they also contain carbohydrates, fats and sometimes vitamins or trace elements.

Protein shakes can be an alternative to natural meat or vegetable foods, such as meat, fish, eggs, soy, nuts and others. However, they should only be used as a dietary supplement; they can never replace a complete, balanced diet over a long period of time. Shakes can be useful if the daily protein requirement is increased and muscle building is the goal of hard physical training.

Bodybuilders sometimes have a double protein requirement per day, namely up to over 2 grams of protein per kilogram of body weight. For example, at a fighting weight of 90 kg, this means a requirement of 180 grams of pure protein. Many athletes also pay very close attention to their calorie intake.

Protein shakes can be used to consume a larger amount of protein, with a relatively low proportion of carbohydrates and especially fats, which are found in larger quantities in natural foods. However, some protein shakes can also be high in carbohydrates and are real calorie bombs. Sogennante Weight Gainer are used by athletes in muscle building.

Even underweight people who want to take in larger amounts of calories without feeling too full can use such protein shakes. Normal health athletes who do sports to be physically fit, but do not want to build up excessive muscle mass, can cover their daily protein requirements through their diet. It is sufficient to eat meat or vegetable foods with an increased protein content. A controlled intake of protein shakes is not dangerous in the case of athletes, although it is not absolutely necessary.