Not so long ago you had to go to special stores for protein shakes. Today, buying protein shakes is quite easy. You can buy them in many places. For example, you can think of webshops with sports supplements, gyms, and drugstores.
Protein shakes can be of added value if you do not get enough protein through the diet. Due to the large selection, it can be difficult to make a choice. In this blog, I explain the differences between the types of protein shakes. In addition, you can read in this article when protein shakes can add value to your diet.
When can a protein shake be of added value?
On average, the Dutch already get more than enough protein through their diet. Proteins are found in animal products, such as fish, meat, and dairy. It is also found in vegetable products, such as (fermented) beans, nuts, and seeds.
If you are not sporty and healthy, then the need for proteins is about 0.8 grams per kilo of body weight. That means that if you weigh 60 kg you need about 48 grams of protein per day.
This formula does not apply to overweight. With this formula, you will have an excessive need for proteins. This is because this formula takes into account an average ratio of lean body mass (including muscle mass) and fat mass. In someone who is overweight, this ratio is out of balance.
The body then consists of more fat mass than muscle mass. Proteins are necessary for, among other things, the maintenance and building of muscle mass. The need for proteins is also increased during illness. For this reason, sick people are sometimes given protein-fortified medical food.
If you regularly exercise intensively, your need for proteins may also be increased. By getting enough protein, muscle mass can be built. This is not possible (to a sufficient extent) when there is a shortage of proteins. Depending on how much you lack, the body can even start to break down muscle mass.
Due to muscle growth, sufficient training is also necessary, in addition to sufficient proteins. In principle, you can get enough protein through normal food. However, protein shakes are a simple way to get extra protein, without consuming (a lot of) carbohydrates and fats.
For this reason, among other things, it is used by athletes as a supplement to their normal diet.
What are protein shakes?
If it is sold in powder form, you still have to mix it with milk and/or water. Sweeteners are often added. Protein shakes are available in different flavors.
Now you may be wondering what protein shakes are out there. Below we would like to explain several types of protein shakes.
Whey eiwitshakes
Whey is a residual product that arises from the cheese production process. This liquid naturally has a slightly sour taste and a yellow-green color. When making cheese, curds and whey are separated from each other.
During this process, whey is acidified and clumps together. This clumped substance is separated from the rest during production. By crushing the whey lumps, whey powder is created.
It is often sold sweetened, as it has a naturally bitter taste. There are three types of whey. These are whey concentrate, whey isolate, and whey hydrolyzate. For example, these types of protein shakes can be taken as a sports supplement after training.
Read on to learn more about these three types of whey.
whey concentrate
These types of protein shake consist of about 29-89% protein. It contains lactose (milk sugar) and fat. It is also rich in nutrients.
whey isolate
This protein shake has fewer nutrients than the whey concentrate. It contains 90% protein or more. It also contains less lactose and fat.
Whey hydrosol at
This type of protein shake ensures a higher insulin peak. Insulin lowers blood sugar. This is because it is absorbed faster by the body.
casein
Casein is a protein that is absorbed more slowly than whey. Milk contains 80% casein. It is also obtained during cheese making.
This type of protein shake is suitable to take if there are longer times (>3 hours) between your meals or before going to bed.
Casein protein shakes have a less good biological value compared to whey. The mutual ratio of the number of essential amino acids and the extent to which the body can digest them determines the biological value of a type of protein.
Micellar casein
These types of protein shakes are absorbed even more slowly than the casein protein shakes. This is because the composition is different. The composition creates a kind of tangle in the stomach. This means your body spends longer digesting the protein.
Due to this composition, these types of protein shakes are difficult to digest. These shakes are suitable to take before going to sleep, as it can take up to 7 hours for the proteins to be digested.
However, do not eat protein right before bed. Eating something just before going to bed can have a bad influence on your sleep quality.
Plant-based protein shakes
For the vegetarians and vegans among us, there are also vegetable protein shakes. These are made from various protein sources such as soy and peas.