En protein shake kan gjøres fra hele matvarer og kan ha mer næringsrike ingredienser enn et supplement.
Skriver og koster det samme? De kan være i noen tilfeller, noe som gjør klassifiseringen forvirrende. Men en protein shake som er laget av hele, naturlige ingredienser, vil trolig vise betydelige forskjeller - ernæringsmessig og ellers - sammenlignet med et supplementskrem som først og fremst er kunstig og forsterket.
kategorisering
"Kosttilskudd" er en bred kategorietikett som kan inkludere pulver, barer og tabletter, samt rister. Det har ingen standard næringsdefinisjon, men i hovedsak er et supplement et produkt som er ment å virke som en følgesvenn til en vanlig næringsrik diett i stedet for en erstatning for hele matvarer. Som Mayo Clinic ansatte skriver, "Kosttilskudd er ikke ment å være en mat erstatning fordi de ikke kan replikere alle næringsstoffer og fordeler av hele matvarer."
Shake Egenskaper
Så hvordan er en shake forskjellig fra et tillegg? Hvis den er laget med hele og naturlige ingredienser, gir den liknende fordeler som fullmat og er mer presist betegnet som en "shake" i stedet for et "supplement". Hvis du for eksempel avslutter en trening og kaster litt fett yoghurt, skummet melk, proteinpulver, banan og jordnøddesmør i en blender, gjør du en protein shake. Hvis du går ned i en pakket, kommersielt produsert drikke som har vanskelige å uttale ingredienser og en lang liste over vitamin- og mineralfestninger, drikker du et supplement.
Plussene
Shakes og kosttilskudd tilbyr separate fordeler. Høyproteinskakninger vil trolig inneholde mer fiber og overlegen generell næring på grunn av deres naturlige ingredienser, men kosttilskudd er kalorikontrollert og kan være mer produktive for å oppmuntre vekttap og vektvedlikehold. I en studie som ble publisert i et 2010-utgaven av "Diabetes / Metabolism Research and Reviews", mistet personer som spiste et kaloriinnhold med høyt proteininnhold og konsumert proteintilskudd som måltidskompenseringer mer enn vekt og fett i løpet av en årsperiode, enn de som ikke gjorde det Jeg har ikke kosttilskudd.
Formålet
Et spørsmål å spørre deg selv er om du virkelig trenger protein shake eller supplement i ditt vanlige kosthold. De fleste amerikanere forbruker mengder protein som overskrider daglige krav, slik at inntaket med en riste eller et supplement kan skape helserisiko, inkludert hjerte- eller nyreproblemer og fordøyelsesproblemer. Dermed, hvis du ikke mangler protein, vil du kanskje velge en hjemmelaget shake over et supplement slik at du bedre kan kontrollere mengden du får.
Hva å velge
Siden protein shakes og protein kosttilskudd har tydelige ernæringsmessige egenskaper og fordeler, de du velger bør korrelere direkte med dine kosthold og helse-relaterte mål. Sjekk alltid legen din eller en registrert diettist før du gjør store endringer i din spiseplan, og gjør ingen endringer som vil skade helsen din.
FAQ - 💬
❓ Are protein shakes and supplements the same?
👉 Shakes and supplements offer separate benefits. High-protein shakes are likely to contain more fiber and superior overall nutrition due to their natural ingredients, but supplements are calorie-controlled and may be more productive for encouraging weight loss and weight maintenance.
❓ Can I just drink protein shakes to lose weight?
👉 Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits.
❓ Is it okay to drink a protein shake everyday?
👉 It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.
❓ Are there any side effects of protein shakes?
👉 High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.
❓ What happens if you drink protein shakes without working out?
👉 There can be health consequences if you drink protein shakes without exercising are: (1) less muscle gain, (2) unwanted weight gain, (3) increased risk of kidney-related problems, and (4) abnormal spike in blood glucose level.
❓ Which protein supplement is best?
👉 Healthline's picks for best protein powders
- Naked Whey Protein Powder.
- SFH Pure Whey Protein.
- Ladder Whey Protein Powder.
- BulkSupplements Casein Protein Powder.
- NOW Sports Egg White Protein.
- Vital Proteins Collagen Peptides.
- Anthony's Premium Pea Protein.
- Ritual Essential Protein.
❓ What is the best shake for weight loss?
👉 Top 11 Best Meal Replacement Shakes for Weight Loss
- Organifi Complete Protein All-in-One Mix.
- Fit & Lean Meal Shake Fat-Burning Meal Replacement.
- Vega One All-in-One Shake.
- Ka'Chava Tribal Superfood.
- Exante Meal Replacement Shakes.
- Golden Superfood Bliss.
- RSP TrueFit Meal Replacement Protein Powder.
❓ Can we drink protein shake empty stomach?
👉 if your stomach is empty, it's more beneficial for muscle protein synthesis to have a shake before you work out than to not have one at all. And if you don't have one before you work out, then it may be advantageous to take one right after you exercise than to keep waiting.
❓ What are the signs of too much protein?
👉 Symptoms associated with too much protein include:
- intestinal discomfort and indigestion.
- dehydration.
- unexplained exhaustion.
- nausea.
- irritability.
- headache.
- diarrhea.
❓ When should you drink protein shakes?
👉 Ideally, you should consume a protein shake within 30 minutes of completing your workout. This ensures that your muscles are getting the nutrients they need to recover and grow. If you're not working out, you can still have a protein shake, but it's best to consume it between meals.
❓ How much protein do I need a day?
👉 The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.
❓ What is the difference between protein shakes and supplements?
👉 Shakes and supplements offer separate benefits. High-protein shakes are likely to contain more fiber and superior overall nutrition due to their natural ingredients, but supplements are calorie-controlled and may be more productive for encouraging weight loss and weight maintenance.
❓ What should I look for in protein shakes?
👉 The content of protein shakes can vary greatly, so check the label for calorie, fat, and sugar content to help you make a decision. Those that are higher in calories will be more filling than a low calorie or sugar-free version.
❓ What are the pros and cons of protein shakes?
👉 Convenience. Protein shakes are one of the easiest ways to add protein to your diet. If you have an active lifestyle, the convenience of these shakes is hard to beat when you need to recover after a workout or need a satisfying snack at the office or on-the-go.
❓ What is the difference between ready to drink protein shake and protein?
👉 If the ready to drink protein shake and the protein powder provide 20 grams, then your body is getting 20 grams of protein. Both are equally effective amino acids for digestion and muscle development. The difference is not found in the protein. It is found in the other ingredients.
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