We love protein shakes

Looking to boost your workout results? Discover why we love protein shakes and what protein type could be for you.

If you want to amp up your fitness results, factoring in a protein shake after each training session could help you achieve your goals quicker. Protein is an important macronutrient, which forms part of a balanced diet and when consumed immediately after exercise it has a number of additional body benefits. ‘Protein is required to build and repair the muscles, which helps to increase strength, improve muscle tone and shorten recovery time. Whatever your level of fitness or sporting goals, an increased protein intake is vital to your success,’ says nutritionist Sam Conebar, (forzasupplements.co.uk).

With so many different types of options on the market it can be a minefield trying to find the right post-workout shake for you so we’ve recruited Myprotein nutritonist Jenny Watt, (myprotein.com) to explain the benefits.

Whey 

Whey is a protein found in milk and is readily absorbed by the body. It contains nine essential amino acids and three branched chain amino acids (BCAA). Due to its chemical composition, whey protein has a series of different benefits, which have been associated with weight loss and a decrease in body fat, the reduction of hunger, an increase in muscle recovery and strength, lower blood pressure and cholesterol and immune system support. There are two different types – isolate and concentrate and the main difference is down to the processing techniques. Whey isolate is a higher quality protein, which is slightly more expensive than whey concentrate.

Casein

Casein is the main protein found in milk. Casein and milk proteins are known as slow releasing proteins that offer a sustained release of protein over a long period of time. When consumed in a shake and mixed with milk or water, casein gels together to form a micelle (globular ball) that is digested more slowly in the stomach. This means casein and milk proteins can provide a continuous release of amino acids, while helping to increase your metabolism and leave you feeling fuller for longer.

Protein blend

If you’re looking for the ultimate all in one protein shake and a way to get the best of both whey and milk protein powders, a protein blend may be the ideal choice for you. Protein blends contain a range of different protein powders so you can get a tailored release of protein when needed. Not only this, but some protein blends also contain various other ingredients that can aid your diet and fitness goals.

Soya protein isolate

Soya protein is a great protein for vegans, vegetarians and those who are lactose intolerant. Soya protein isolate contains a massive 90 per cent protein, with a comprehensive amino acid profile to ensure maximum muscle recovery.

Brown rice and pea protein isolate

Brown rice and pea protein isolate are two other types of vegan-friendly protein powders that are derived from plants. The major benefit of using brown rice and pea protein is that these powders are free from dairy, lactose and gluten, making them perfect for those who are lactose or gluten intolerant. Pea protein also offers additional benefits with a minimal carbohydrate content and extensive amino acid profile including glutamic acid. Pea protein is inexpensive and provides a nutty taste. However, being plant-based proteins, both brown rice and pea protein are not complete protein sources and therefore need to be consumed with various other vegan proteins such as hemp protein.

Hemp protein

Hemp protein is a plant-derived protein powder that offers a high rate of digestibility. This rate of absorption in the body means hemp protein can help deliver protein to the muscles at a faster rate than other vegan sources. Hemp protein is also lactose and gluten free making it a great choice for vegans and vegetarians.