Benefits Of Protein Shakes

Women who drink protein shakes may retain more muscle and lose more fat.

Women looking at protein shakes and supplements may get the impression that they’re only for bodybuilders. It’s true that high-protein shakes can help develop lean muscle mass, which is a benefit for all women, but it’s also true that shakes can encourage fat loss, increase satiety, deliver essential nutrients and even improve metabolic activity.

Muscle Gain

Rice University recommends regularly strength training and upping your daily protein intake by 0.2 to 0.4 grams per pound of body weight per day if your objective is gaining lean muscle. Retaining muscle mass and getting an adequate amount of protein is particularly important for women as they age and their risks of osteoporosis and joint problems increase. If you strength train and eat protein daily, you don't need shakes to retain or gain muscle. However, if you don't eat many protein-rich foods, drinking an occasional shake can help you get enough of the nutrient.

Fat Loss

Using a protein shake as an occasional meal replacement may help you lose more weight and fat than you would by following a reduced-calorie diet. According to the “American Journal of Clinical Nutrition,” high-quality proteins are more satiating than either carbohydrates or fats, and they may have the ability to improve the body’s metabolism. Additionally, a study that appeared in the journal “Nutrition & Metabolism” in 2008 stated that obese women and men lost more fat when they drank two protein shake meal replacements per day and followed a low-calorie diet. Subjects who adhered to the diet without the shakes lost less total body fat and more lean muscle mass. The study did not take nutrient deficiencies or diet balance into account, however. Unless you have approval from your doctor, do not replace more than one meal daily with a protein shake.

Nutritional Benefits

Homemade shakes and even commercially sold shakes that are made from fresh fruits, vegetables and natural proteins deliver essential vitamins and minerals without sacrificing taste. Protein from shakes or food is classified as an essential nutrient, meaning it performs tasks that are necessary for your body's daily functioning. For example, the USDA states that proteins build and repair skin, blood, bones, muscles and cartilage.

Considerations

Protein shakes can be healthy additions to many women’s diets, but they’re not for everyone. If you get enough protein by eating whole foods, you don’t need to supplement with shakes -- especially shakes that are high in sugar or artificial ingredients. Getting too much protein can actually be dangerous, as Mayo Clinic dietitian Katherine Zeratsky notes that it may increase your risk of heart and kidney problems, diverticulitis and nutrient deficiencies. Adding protein to your diet will also add calories, which may lead to long-term weight gain. Before you include shakes in your regular diet, check with your doctor.

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Tonyia Short, LMT, NCTM, C.W.C., CPT

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