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Protein shakes as per your requirement

Dr, Donna Restivo

Posted on March 20 2020

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Make sure your protein powder is working for you, not against

Stop telling your problems, come to a solution for them”

For many people a workout isn’t complete until they’ve gulped down a protein shake afterwards, but this wasn’t always the case. Protein-packed drinks were once only seen in the meaty clutches of bodybuilders, with regular gym types happy to stick with a banana and a tablespoon of peanut butter to fuel their muscle growth.

Today’s gym-goers have fully embraced the protein shake, but how many know exactly what is in the powder they chug down so merrily?

For many people a workout isn’t complete until they’ve gulped down a protein shake afterwards, but this wasn’t always the case. Protein-packed drinks were once only seen in the meaty clutches of bodybuilders, with regular gym types happy to stick with a banana and a tablespoon of peanut butter to fuel their muscle growth.

Today’s gym-goers have fully embraced the protein shake, but how many know exactly what is in the powder they chug down so merrily?

Protein: what is this?

We were going back to the beginning... but before you feel sad, if you know what you are actually consuming, then you are less likely to make mistakes.

Protein is a molecule made from chemicals called amino acids. Our bodies need these amino acids to function properly – they carry oxygen through blood, boost the immune system and, of course, build muscle.

HEALTH TIP…

There are 20 different amino acids in all, nine of which the human body can't produce. These are known as 'essential' amino acids and we need to get them from food. You see, this is why the right food is so important. We aren't repeating ourselves for nothing!

What is a protein shake?

The classic shake is a few spoonful of protein powder mixed with water or milk, but the increasing popularity of protein-packed liquids means that there are far more options available.

Most boutique gyms and studios will sell protein shakes that are generally more delicious than a standard DIY shake, but can also contain high amounts of sugar if they throw in a load of fruit or chocolate this way.

You can also buy ready-made protein drinks in the supermarket nowadays, but again, make sure to check how much sugar content is there.

What is the point of protein shake?

Shakes are simply a convenient way to increase your intake of protein, which is needed to support muscle growth and a host of other bodily functions.

During exercise, stress placed on the body results in protein breakdown. Replacing protein after exercise allows muscles to rebuild and recover.

Match your powder to your needs and requirements.

With so many choices, how do you decide which protein powder is best for you? Here we have listed some general guidelines, based on the outcomes you’re looking for:

  • Build musclesProtein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition. For muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein, whey isolates and soy are NOT your best options.
  •   Lose weight — Choose weight loss drops,  shakes with no added sugars or dextrins/maltodextrins, choose sweeteners made from stevia. Never choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain and not losing it.
  •   Stay vegetarian or veganIf you are vegetarian or vegan, never choose milk-based protein shakes (e.g., whey, milk proteins); instead use 100 percent plant proteins.
  •   Go low-sugar with diabetesFor people who have diabetes we recommend they choose protein shakes without added sugar. In diabetes, the body cannot maintain normal levels of blood sugar. ... However, protein shake are often highly processed, and they can contain a lot of sugar It’s also best to look for a shake that’s low in carbohydrates
  •   Limit protein for kidney diseasePeople with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content (10-15 grams per serving).
  •  Avoid gastrointestinal problemsFor patients with irritable bowel syndrome or lactose intolerance we recommend they choose powders that avoid lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, avoid powders that contain gluten.
  •   Stick to your budgetto save money, buy tubs of protein powder instead of ready-to-drink protein shakes which are more expensive because they’re convenient.

Here at Dr restivo we have so many options to help your requirement for protein shakeClick here to see the various options made as per the requirements for our clients

In terms of personal choices, let's all think more carefully about where we get our protein from

Stay tuned for more content on this page, we are going to show you what would be the right consumption time and some more simple protein recipes.

Ready to make a change in your life? Let's talk CLICK HERE 

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