Protein Milkshakes: an introduction for beginners

muscled guy with a water bottleProtein is the single most important nutrient to any athlete especially strength athletes and bodybuilders. You can build a protein milkshake that is both delicious and full of the nutrients you need to build muscle, assist in recovery and promote health. For the athlete, protein is like air. Just as a person dies if they stop breathing muscle growth is forever linked to protein. Learning the science of protein and its consumption will serve you well if you desire to be the best you can be.

Protein rich foods should be a part of your diet daily but most serious athletes also include a protein milkshake(s) in their daily regime simply because consuming enough protein can be difficult from food sources alone. The foundational proteins found in most ready to use protein milkshake powders generally consist of one, or some combination of, these three types of protein: Casein, Whey and Soy.

3 Snapshot Protein Profiles

  • Whey Protein. Whey is a by-product of cheese production. Think of whey as the gold standard of all proteins and the fast acting one. “Fast acting” protein is determined by how long it takes it to be fully metabolized. Because whey has short chains and peptides can make it available for absorption in ten minutes of ingestion. Whey provides the body with the necessary building blocks to produce amino acids that are used for building muscles and giving an athlete’s body many of the essential ingredients it needs.
  • Casein Protein. Casein protein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off and it has been shown to offer a strong anti-catabolic effect. The slow and sustained march of amino acids from micellar casein release a steady flow of amino acids into the bloodstream which lasts as long as 7 hours after ingestion. Whey and casein make a great team when blended together in the right proportions!
  • Soy Protein. Soy protein is low in fat/fat free, as well as low in/free of cholesterol and lactose. Soy protein is often used by those who are lactose intolerant or who live a strict vegan lifestyle. Soy protein provides a healthy way to get non-animal protein into your diet. It has many beneficial nutrients including saponins, phytosterols, and isoflavones which can all play an important role in health and well-being.

Remember, protein should not be thought of as supplementation to the athlete; its survival. Protein-dense foods should be an athlete’s core nutrition and protein milkshakes can really round out the entire protein picture in the perfect way. They come in many flavors and are brimming with many crucial nutrients an athlete’s body needs. When buying a ready-made protein milkshake powder you should also consider fat content, sugar content, and fiber content and consider the same regarding what else you will add to it for flavor, etc

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