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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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