Anyone who wants to make progress in sports or, above all, who wants to build up muscles will only fail to achieve their goal with a sophisticated training plan. A suitable diet must be put together for the training. A protein-containing diet also helps in the attempt to lose weight.
Proteins also play a key role in the transport of metabolic products and nutrients in the bloodstream. Furthermore, they are involved in the defence against infections and in the formation of enzymes and hormones. Protein shakes are not only an increasingly popular dietary supplement, but are now also part of every training plan. The basis is a protein powder that is available in many different flavors, which is infused with milk and shaken well. This could also be of interest to you: Everything you should know about protein bars
Types of the different protein powders
When choosing the right protein shake, however, you should pay close attention to the ingredients. In the meanwhile large assortment of protein or protein shakes there are a few little things that you should consider depending on your own goals. If you want to lose weight by using protein shakes, you should urgently make sure that the shake you choose does not contain too many carbohydrates, as these should be greatly reduced if you want to lose weight.
Some shakes contain more carbohydrates, others can do almost without. A shake that is well suited for losing weight and serves as a meal replacement is the Diet Shake from Doppelherz®. In addition to protein and carbohydrates, all protein shakes contain other minerals and vitamins.
However, the basis of the shakes is always a protein powder, which can be based on whey protein powder, milk protein powder, egg white protein powder, soy protein powder, rice protein powder or multi-component protein powder. The different powders are measured by their biological value. The biological valency indicates how many grams of body protein, for example in the form of muscle mass, can be formed from 100 grams of the protein powder.
It can happen that more than 100 grams of muscle mass are formed from 100 grams of a protein powder, whereby the similarity of the supplied powder to the body’s own proteins plays an important role. One can also read something about the quality of the proteins from the biological value. Whey protein powder has the highest biological valence (104) of a pure protein powder.
The protein content of whey protein powders is between 75 and 96% in dry matter, depending on the production process. This valence can only be exceeded by a protein mixture. Milk protein powder has a lower valency (77) than whey protein powder and is a main component of milk proteins with a protein content of approx.
80%. People with a lactose intolerance should be careful with this, however, as milk protein powder can cause digestive problems. Egg white protein powder often has a bitter aftertaste and is therefore offered in capsule form rather than as a protein shake.
The biological value is 100 and because it is lactose-free, it can also be used without any problems by people with lactose intolerance. Soy protein powder is very well suited for people with high cholesterol levels, as it does not contain cholesterol. A study proved that already 25 gram soy protein on the day can lower the Cholesterinspiegel and the associated risk for cardiovascular diseases clearly.
Rice protein powder is for all those an alternative, which have a milk, Soja or egg protein allergy. The biological valency of rice protein powder is with 81 somewhat higher than that of milk protein powder. Rice protein powder is also good for the gastrointestinal tract because it is very easily digestible.
Beside the presented pure protein powders there are further protein powder mixtures, the multi-component protein powders. It consists of at least two types, but can also be mixed from many different protein powders. Due to the many different supplementation possibilities, a higher value can be achieved with the correct mixing ratio than with the pure protein powders. Other effects, such as a positive influence on the absorption time (time interval after the absorption of the substances via food through the intestines into the bloodstream) can occur.
