|Healthy Diet Plans >> Shakes|
Types of Shakes
Shakes can be regarded as one of the most popular drinks around the world. It is believed that this beverage originated in the United States, in which a combination of milk, ice cream and some sort of flavor enhancer was used, either in the form of syrup, or a proper fruit. Some of the most common shakes include Chocolate shake, Strawberry shake, Banana shake and Vanilla shake, which are found in the menus of most food joints across the country. However, the varieties of shakes have expanded to include more flavors and types. With the growing awareness of good health and fitness, most people are into the consumption of healthy shakes nowadays.
Health Benefits of Shakes
Protein and weight loss shakes rule the dietary supplement industry. Protein shakes help individuals to supplement their daily dietary protein with easily absorbed proteins, amino acids and other essential nutrients. Shakes make use of ingredients such as milk, soy, eggs, and whey to provide individuals with supplementary protein. Proteins act as the building block of muscle growth and recovery. Supplementary protein shakes provide health benefits for individuals looking at additional sources of protein without compromising on their calories. Weight loss shakes, often used by individuals, to replace a snack or meal, can cut down on calories significantly. However, you may also lose the benefits of eating a healthy, well-balanced diet. Moreover, consuming excess protein via shakes may result in weight gain, if you do not regulate protein in your regular diet. Despite some of its nutritional drawbacks, these shakes provide many health benefits when taken under the expert supervision of a nutritionist or professional fitness trainer. In fact, when talking about supplementary shakes, benefits for men and women who are looking specifically for weight loss or muscle building are many.
Consumed during and post workout, shakes health benefits for athletes include muscle recovery stressed during an intense workout. Your body uses reserves of glycogen during exercise to provide for its energy needs. A steady supply of protein drinks or shakes helps you stay hydrated and provides a continuous supply of energy. For women athletes and fitness enthusiasts, losing weight while building lean muscle is very important. Women carry more fat than muscle mass, and it may be difficult to lose weight on a regular diet. Shakes provide benefits for women by curbing calorie intake and replacing regular meals with supplementary shakes. This will allow women to shed the pounds, while ensuring that the protein intake for muscle development does not fall. For individuals on a strict vegetarian or vegan diet, supplementary shakes and drinks provide an alternate choice to meat proteins. Soy is a plant-based source of protein, easily digested and consists of essential nutrients and fiber. Shakes made from casein and whey, both milk proteins, work as a good post workout supplement. However, lactose intolerant individuals may need to consult their doctor or nutritionist since these shakes, made from milk proteins, may cause an adverse reaction.
Shakes Nutrition Facts, Benefits
With various options to choose from, it is important to evaluate your favorite shakes nutritional facts as well. Ingredients such as soy, whey, casein, egg, and milk in protein shakes provide nutrition to build muscles, repair muscle tissue damage due to workouts, and fulfill energy needs. The shakes’ nutrition benefits may also determine who should be seeking these dietary supplements and in what quantity. For instance, athletes and bodybuilders who require muscle growth may seek high protein shakes. Weight loss shakes work well for individuals who want to shed the pounds, but do not want to lose lean muscle either. For individuals who do not lead an active lifestyle or indulge in intense workouts, a regular balanced diet can provide all the required nutrients without the need for shakes.
Shakes Nutrition Benefits:
Shakes nutrition benefits are particularly visible in athletes who use them during and post workouts. Protein shakes help to hydrate during workout and provide an instant source of energy post workout. Individuals utilize reserves of glycogen in their body while performing intense bodybuilding routines. Protein and carb shakes, which are low in calories, help to refuel glycogen and fulfill the body’s energy requirements. Post workout, muscle tissue undergoes wear and tear and requires protein action to repair damage. Protein shakes go to work immediately as they are easily absorbed and provide essential nutrients for muscle tissue recovery.
Calories in Shakes
Despite the many benefits, individuals must realize that not all shakes are created equal. Inspired by their more popular sugar and milk versions, supplementary protein or weight loss shakes may also result in high calorie drinks that provide essential nutrients but also increase your calorie count. Artificial flavors, sweetened varieties, and other ingredients can also increase calories in shakes. Some smoothies or shakes contain little nutritional value and excess calories. These are likely to sabotage your weight loss or muscle building goals significantly.
Therefore, it is important to understand your daily dietary protein needs before you substitute them with shakes. Calories in shakes, especially, protein shakes can quickly add up if you do not monitor your regular meals. High calorie shakes make a poor meal replacement choice if they consist of fats and sugars as their primary ingredients. It is important to read labels carefully and choose low calorie shakes that specify nutrients such as protein and fiber, low cholesterol, low fat and fewer additives or sugar.
Before you add supplementary shakes to your diet, talk to your doctor or nutritionist about your protein needs. While athletes and bodybuilders may find shakes useful to promote muscle growth and recovery, individuals on a regular diet and exercise routine may not require high protein shakes. Excess protein does not necessarily mean better muscle growth or faster weight loss. In fact, studies show that unless you are consuming adequate amount of proteins, which are easily digested and converted to amino acids, you will not gain any specific health benefits from your shake.
|Submitted on January 16, 2014|