Benefits of Drinking Protein Shakes

Dear Fitness Coach,
 
My boyfriend drinks a couple of protein shakes a day, one first thing in the morning and another one after his workout. He is always talking about how important protein is. He is in great shape, but I am a woman and not looking to bulk up. Is it still necessary for me to drink that stuff?
 
L.R.

Dear L.R.,

Fitness magazines and gyms boast about the power of protein shakes to enhance the results of your workout. Even if you are not a power-lifter or bodybuilder, protein shakes provide benefits including stabilized blood sugar levels, increased satiation, and a higher rate of calorie burn. Protein shakes are not a gimmick, and do have a place in a healthy diet.

• What are they?
  Protein shakes are made with whey or soy protein powder. Premixed shakes are also available in refrigerated cases or at smoothie bars. Whey, a derivative of milk, is most commonly used in protein shakes. Whey protein is an easily metabolized natural source of protein with isolate powders offering up to 90 percent protein per serving and an excellent amino acid profile. Soy is the only complete vegetable protein and is an adequate alternative to whey.
• Benefits
  Fitness professionals recommend that exercisers drink a protein drink immediately after an intense strength training session. The protein helps repair the micro-tears created in your muscles during a workout. Drinking a protein shake containing between 15 and 40 grams of protein within 90 minutes of your workout has been shown by numerous studies to have quantifiable benefits. The amino acids contained in whey or soy stimulate protein synthesis. Protein shakes also help endurance athletes recover from long cardiovascular workouts. A shake that includes about 15g of protein and 50 percent of its calories from carbohydrates helps reload glycogen stores.
• Weight Control
  The Whey Protein Institute details several ways in which whey protein shakes help with weight management and loss. Protein requires more energy to digest than other foods and results in a greater calorie expenditure post-consumption. Protein shakes made with pure protein and fruit contain no fat and healthy carbohydrates. The amino acid leucine, provided by whey protein, helps preserve lean muscle tissue and promotes weight loss. Protein helps suppress the appetite and can help you stick to a low-calorie diet.
• Meal/Snack Replacement
  You do not have to be a bodybuilder or gym rat to enjoy protein shakes. A protein shake makes a quick, filling, and complete breakfast - particularly if you do not tolerate whole foods well in the morning. Drink a protein shake as a snack between meals to help stave off hunger.
• Considerations
  Protein shakes enhance the results from your workout and can help with weight loss, as long as you are take into account the calories you consume in your shakes. Pure protein powder generally provides about 100 calories per serving, but prepackaged drinks and smoothie bar shakes usually contain added sugar and carbohydrates that can push them upwards of 400 calories per serving. Mixing pure protein powder with juice, milk, or water keeps the calories low. If you prefer smoothies, try making your own to control the ingredients and calories. 

Estee Murray Ross is a Chelmsford resident. She is a AAFA certified as a personal trainer, NETA certified group fitness instructor and a kettlebell certified instructor. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. She is the Fitness Manager at Gold's Gym in Tewksbury.