While they were once the preserve of body-builders and serious athletes, protein shakes are now considered an essential part of a gym-goer's arsenal.
We're told that if you want to build lean muscle, protein shakes will help you do that, whilst speeding up your metabolism, aiding your performance and boosting energy - or so the marketing claims go.
Protein is, undeniably, an essential part of our diets. Current government recommendations for adult men are 55.5g a day for men and 45g for women - the average protein shake contains 20-40g of protein per serving.
"Protein is essential for growth and repair, and if you're working out then your protein needs will be increased," nutritionist Nichola Whitehead explained to The Independent. "This is because exercise increases protein turnover, i.e. the rate at which your body breaks down protein (catabolism) and rebuilds it (synthesis)."
- What are the main types of protein powder?
The most common type of protein powders are whey-based (whey is a byproduct of cheese).
That said, with the rise of plant-based diets, many people prefer vegan protein powders, which often contain more so-called superfoods. Vegan bodybuilders prove that you don't need to eat meat to bulk up, and studies have shown that plant-based proteins are just as effective as non-vegan alternatives too.
1. Whey concentrate - the cheapest and most common protein powder - it is largely considered to taste the best, although some people struggle to digest it. It contains lactose, is about 80 per cent protein, and an average serving would give you about 5g of carbohydrate and 3g of fat too.
2. Whey isolate - as it's filtered differently to remove more fat and carbs, whey isolate is about 90 per cent protein. It's fast absorbing and contains practically zero lactose so is a good option for those with intolerances, but is pricier than whey concentrate.
3. Whey hydrolysate - this is filtered yet again, bringing the protein content to about 95 per cent. Again, it's absorbed quickly by the muscles but is yet more expensive.
4. Casein protein - this form of protein breaks down slowly over several hours and also has high glutamine levels, which helps speed up recovery.
Soy protein - a good option for vegetarians, soy also contains lots of glutamine and branched-chain amino acids (BCAAs) which help with recovery. It's also meant to speed up metabolism.
5. Milk protein isolate - contains both casein and whey proteins and is full of amino acids.
- When should you use them?
Although many people are adamant about drinking their protein shake within 45 minutes of finishing a workout, personal trainer Harry Smith believes "it doesn't matter too much what time of the day or how frequently you have a protein shake, the most important thing is that you have your calories under control, you're consuming enough daily protein, and you're working out regularly."
When made simply from powder and water, a protein shake isn't exactly a nutritious meal in itself. But if blended with other ingredients such as milk, nut butters, oats and fruit, they can be part of a nutritious and substantial meal.
Many people like to have protein shakes as snacks, because the protein helps fill you up.
- Do we really need them?
Despite the ubiquity of protein shakes, opinions are divided, amongst both fitness experts and the general public.
"I am a firm believer that food comes first," celebrity personal trainer and owner of Eqvvs training, Nicola Addison, told The Independent. "A well balanced diet will provide you everything you need."
What protein powders and shakes do offer, however, is convenience - it's a lot easier to drink a shake on your way from the gym to the office than to cook a chicken breast. It's probably more pleasant too (although many people find the majority of protein shakes taste somewhat artificial).
One fitness trainer points out that many people believe they'll look like the fitness influencers who promote protein shakes, which is a problem: "[The influencers] look like that because they train hard and eat well," he says. Not because they drink protein shakes.
"There is no quick fix to getting fit and healthy, don't waste your money consuming dust," he says. "Eat real food."
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