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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 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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