Muscle Gain and Weight Loss: Do Protein Shakes Work?
People drink protein shakes for multiple reasons, including muscle gain, weight loss, and injury recovery.
While many foods provide you with a lot of protein such as eggs, meat, poultry, milk, and legumes protein shakes and powders have become a popular, high-quality source of this nutrient.
If you wonder whether these shakes will give you the results you want, you’re not alone.
Protein shakes were initially consumed by athletes and gym enthusiasts who wanted to increase their muscle mass and improve their performance.
In fact, combining protein shakes with resistance training may promote muscle growth and enhance physical performance and recovery
This happens because resistance training stimulates muscle protein synthesis, as does an increased intake of high-quality protein.
As mentioned before, protein shakes provide amino acids that are easily absorbed by your body. Researchers believe that their intake increases amino acid levels in the bloodstream, which in turn triggers a more significant response for muscle synthesis.
What’s more, studies suggest that protein shakes help retain and may promote muscle gain even if you’re following a weight loss diet.
For example, one study in 40 men showed that those following a high protein diet achieved via protein supplements lost more fat mass and increased their muscle mass when they added strength and cardio training, compared with the control group.
Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss.
Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle.
Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.