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8 Wonderful Benefits Of Protein Shakes

8 Wonderful Benefits Of Protein Shakes

Protein shakes get a bad rap too often. They’re usually associated with those chalky, clumped up, and horrible tasting monstrosities from over a decade ago. The truth is, protein powder today mixes easily, comes in a number of delicious flavors, and with all of the recipes out there it’s easy to find some protein shakes you’ll love. This is great news if you haven’t been taking advantage of the benefits that protein shakes can provide.

1. You Can Hit Your Protein Goal for the Day

Protein is essential for life. Every structure in your body is built, at least in part, from proteins. Literally,your entire body is protein (and fats).The Recommended Dietary Allowance (RDA) for protein is 0.8 gm/kg body weight. That means, for most people, getting a single protein shake a day of 30-50 grams will make it very easy for most people to achieve or even surpass their RDA. This is especially true for some vegetarians who may not be consuming very many high protein foods and have trouble consistently getting enough protein.

2. You Can Boost Your Immune System

Whey protein, the protein most commonly used in protein shakes has a been found time and again to boost the immune system. As a review of the research found,

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“Whey and its components are involved in different bio-logical functions including antioxidant activity, anticarcino-genic effects, immunomodulation, passive immunity, disease protection, anti-bacterial, anti-microbial and anti-viral effects, binding of toxins, promotion of cell growth, platelet binding, anti-inflammatory and anti-hypertensive actions.”- A. Suha Yalcin

In short, drink a whey protein shake regularly and your chances of getting that cold that’s been going around the office, decreases.

3. You’ll Get the Most from Your Weight Training

If you’re lifting weights, and you should be, you’re working hard to build muscle and a whey protein shake can help maximize your effort. Intense training leads to muscle damage and a big part of optimizing your results from weight training is providing the body with the building blocks it needs to rebuild and grow new muscle. That primary building block of muscle? Protein.

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For those who are weight training optimal protein intake is around 1 gram per pound of body weight. That means a 175 pound man who lifts weights regularly (3-5) times a week should be consuming around 175 grams of protein a day to help support muscle recovery and growth. This sounds like an impossible task to many people until they realize that simply consuming 1-2 protein shakes per day can make getting one gram of protein per pound of body weight very, very, easy.

While some will claim this amount of protein is dangerous, don’t worry, in healthy people those claims are completely unfounded,

“It is the position of the International Society of Sports Nutrition that exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day….Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals.” –ISSN

4. You’ll Lose Fat

Protein is known to have a satiating effect on the diet, helping you to feel fuller longer than carbs or fats. Protein also has a larger thermic effect, requiring the body to expend more energy to digest it than carbs or fats. Both of these mechanisms are why increasing protein has been associated with weight loss, and more specifically fat loss. Even though whey protein has been shown to help people lose weight, it digests quickly, so using a slow digesting protein like casein in your shake may be even more beneficial, blunting the appetite and staving off hunger for even longer.

5. You’ll Build MORE Muscle While you Sleep

You don’t build muscle while you’re working out. You damage muscles while you workout. The repair and growth happens during rest, primarily during deep sleep. Researchers have found that simply chugging a protein shake before bed can help increase you’re rate of muscle protein synthesis (rebuild and growth) and recovery versus not having that shake.

6. You’ll Lower Your Cholesterol

Whey protein has been shown to be very effective at helping to lower both total and LDL cholesterol. While it probably isn’t going to replace your blood pressure medications, supplementing with a whey protein shake may help if your doctor has advised “lifestyle therapy” as treatment,

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“whey peptides appear to be a well tolerated and safe lifestyle option for improving BP in a population of prehypertensive or stage 1 hypertensive men and women.”- Pins and Keenan

7. You’re Blood Pressure and Heart Disease Risk is Lower

In this study whey protein supplementation lead to a more than 6 point reduction in those who had elevated blood pressure. While another study found the same blood pressure lowering effects of whey protein to be true in obese people with above normal blood pressure. Whey protein shakes won’t completely reverse high blood pressure but it does appear that, if used consistently, whey protein shakes can be an effective part of a blood pressure reduction plan.

8. They’re Easy “Grab and Go” Nutrition

In our busy lives sometimes we feel the time crunch and reach for  something that’s “easy” and end up with a handful of cookies, chips and other empty calorie foods. Doing this just leaves us tired, irritable, in a mental haze. Worst of all, you’re probably only satisfied for a moment and hungry 15 minutes later.

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Mixing up a quick protein shake on the spot or even having a pre-made shake in the fridge can help keep this from happening. There are lots of really easy and delicious recipes out there that don’t take very long to toss together and will store nicely in the refrigerator for days. Just make sure you shake it up really well if it’s been sitting for more than a few minutes. Protein shakes can provide a nice, fast and easy supplement to fill the gaps in your nutrition, help improve your health and simplify your busy life.

Featured photo credit: Viktor Hanacek via picjumbo.com

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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