Whether or not to use a protein shake? The pros and cons!

1. Not sure whether you should consume a protein shake after your workout? Then you are certainly not alone! For many athletes, the use of a protein supplement is an important point of doubt. And if you already want to take such a shake, what should you pay attention to?

1. In this blog, we discuss all the important questions you have about protein shakes. Whether or not to use a protein shake? How many protein shakes per day is a healthy amount? And do you make your shakes with water or milk? All these questions are answered below!

2. In this blog we will discuss all the important questions you have about protein shakes. Whether or not to use a protein shake? How many protein shakes per day is a healthy amount? And do you make your shakes with water or milk? All these questions are answered below!

Why do you need proteins?

1. To start with the basics: why exactly is there such a fuss about these proteins? We can keep the answer fairly short. Proteins consist of amino acids, and amino acids are precisely the building blocks from which your muscles are built.

2. To start with the basics: why exactly is such a fuss about these proteins? We can keep the answer fairly short. Proteins consist of amino acids, and amino acids are precisely the building blocks from which your muscles are built.

1. In other words, if your body is not getting enough protein, new muscle tissue cannot grow. For that reason, many athletes try to eat as much protein-rich food as possible. In this way they hope to stimulate the growth of their muscles as much as possible.

2. In other words, if your body does not get enough protein, new muscle tissue cannot grow. For that reason, many athletes try to eat as much protein-rich food as possible. That way they hope to stimulate the growth of their muscles as much as possible.

1. Proteins are also useful if you want to lose weight in particular. They give you a feeling of satiety, which makes it easier for you to eat fewer calories. In addition, those extra muscles are also useful, because they burn more energy.

How many proteins per day

1. Opinions differ a bit about the amount of protein you need per day. Are you a pretty enthusiastic strength athlete? As a rule of thumb, you can then approximately assume that you need 1.8 grams of protein per kilogram of body weight. In other words: if you weigh 80 kilos, you need 80 * 1.8 = 144 grams of protein.

1. But this amount does not apply to everyone. When you exercise less, you need relatively less protein, for example. In our handy online tool you can easily calculate which amount of protein is optimal for you!

2. But this amount does not apply to everyone. For example, if you exercise less, you need relatively less protein. In our handy online tool you can easily calculate which amount of protein is optimal for you!

What contains proteins?

1. How do you get those proteins? Many people immediately think of animal products: meat, fish, dairy and eggs. They do indeed contain a lot of proteins, but they are certainly not alone! Other sources of protein are vegetable products such as soy, nuts, legumes and grains.

1. A more extensive list of protein-rich products can be found in this blog. It also shows you exactly how much protein per 100 grams of certain foods contain.

Maximum of 30 proteins per meal?

1. For example, an amount of 144 grams of protein per day sounds a bit intimidating to many people. One of the objections that is often raised is that you should only eat 30 grams of protein per meal. This â € rulesâ € ™ stems from the idea that your body can only process 30 grams of protein at a time.

2. For example, an amount of 144 grams of protein per day sounds a bit intimidating to many people. One of the objections that is often raised is that you should only eat 30 grams of protein per meal. This â € rulesâ € ™ comes from the idea that your body can only process 30 grams of protein at a time.

1. That does sound problematic, but fortunately it is nonsense! You can easily process larger amounts of protein in one meal. So this is no reason to use extra protein shakes.

To use a protein shake or not?

1. Yet there are plenty of other arguments in the issue of “whether or not to use a protein shake”. Below we list the most frequently mentioned advantages and disadvantages of protein shakes.

Benefits of protein shake

1. Two important types of protein are whey protein and casein protein. Whey is absorbed by your body relatively quickly, while casein is processed more slowly.

1. Most protein shakes contain whey protein in particular. This can be useful, for example, to use immediately after training. Your muscles then need maximum nutrients, and the faster they get those proteins, the better the result!

1. Of course, it is perfectly possible to meet your daily protein requirement with natural nutrition. Still, that can be more difficult in some cases. In such a case, using a protein shake may be the simplest solution.

2. Of course, it is perfectly possible to meet your daily protein requirement with natural nutrition. However, in some cases that can be more difficult. In such a case, using a protein shake may be the simplest solution.

1. For example, do you generally eat very little, for example because you have a low appetite? A protein shake will help you to get the right nutrients. And if your protein requirement is really high, this will prevent you from eating all day…

2. For example, do you generally eat very little, for example because you have a low appetite? A protein shake will help you to still get the right nutrients. And if your protein requirement is really high, this will prevent you from eating all day…

1. Finally, a protein shake is just a really easy source of protein. Sure, you can also eat a steak after training, but it is more difficult to take it with you to the gym. You can just put a protein shake in your bag.

Disadvantages of protein shake

1. But of course there are also (possible) disadvantages associated with these supplements. Otherwise it wouldn't be a dilemma whether or not to use a protein shake! The main drawbacks to consider are:

1. The current hype around proteins would almost make you think that there is no limit to the proteins you should eat. However, that is not entirely the case. There is also such a thing as â € ˜too muchâ € ™ for proteins.

1. According to this overview study, too many proteins are particularly stressful for your liver and kidneys. A chronic overdose of protein also increases the risk of cardiovascular disease and even some types of cancer.

1. Now you don't just get a surplus from the occasional protein shake. But if you already stick to a high-protein diet, then there is certainly no “if it doesn't help, it won't harm”!

Often added junk

1. In addition, protein shakes by no means always consist of proteins only. Often everything is added. This can include flavors and dyes, but also refined sugars and even substances that affect your hormones.

1. Obviously, that doesn't make you happier. The same applies here: not every protein shake is harmless or a sports wonder drug.

Protein shakes cost money

1. Finally, protein shakes are of course not free. Calculated per gram of protein, they are not very expensive, but you still pay more money than if you did not take them! So if you don't actually need them at all, you might wonder if you want to spend money on them.

Are protein shakes fattening?

1. Another issue that often arises when people decide whether or not to use a protein shake: do protein shakes make you fat? That is sometimes said, and it may not be a very crazy thought. After all, all these proteins also supply calories, and can therefore contribute to an energy surplus.

1. But… that energy surplus is not only caused by a protein shake. After all, the rest of your diet has just as much to do with it. If you ensure that everything is in good balance, a protein shake really won't suddenly make you gain weight. A protein shake is therefore not in itself fattening.

How many protein shakes per day?

1. Of course, everything applies in moderation. You don't want to consume too many calories or too much protein. For that reason, you should always check how many protein shakes per day are optimal for you.

1. The easiest way to do that is to calculate your protein requirement first. Then keep track of how much protein you can get with normal food for a week. You can use My Fitness Pal or the Eetmeter for that.

1. Is there a difference between your protein consumption and your ideal protein consumption? Then you can fill that (if the rest of your diet is healthy) with protein shakes. Make sure you have the rest in order first. Protein shakes are not a “miracle cure” for magically improving a deficient diet ”

Protein shake with water or milk?

1. Does it appear that using a protein shake is indeed useful for you? Then there is one more important question: whether you want to take a protein shake with water or with milk. Both have their advantages. We will briefly discuss them below:

1. It is sometimes said that you should not use milk with your protein shake, because milk contains casein. This â € slowerâ € ™ protein is said to slow down the absorption of the entire shake. Good news: research shows that the difference is minimal.

1. Why should you use milk in your protein shake? Most shakes just taste better when you put milk in them. In addition, it can be helpful to use milk if you are trying to grow a calorie surplus for muscle building. 200 ml of milk saves 100 kcal.

1. But that doesn't mean that milk is always the best option. If you are trying to lose weight, you have no need for extra calories at all. Water is therefore the leaner option. In addition, there are advanced athletes for whom the casein in milk can become a problem. They are already so far that every detail can have an effect.

1. Would you like to have your protein shake with water? Do pay some attention to choosing the right protein powder. You want your shake to be a little bit tasty - that makes it a lot easier to keep taking it regularly!