What you need to know about protein shakes
Protein shakes a convenient way to reach daily protein target with minimal extra carbohydrates or fats
Protein is an essential macronutrient in any diet. Not only does it help you build muscle, but it is also required for a host of other bodily functions. Protein helps you feel fuller for longer, which reduces the likelihood of you reaching for unhealthy snacks throughout the day.
As a fitness professional, I get a lot of questions regarding the benefits of consuming protein shakes as opposed to eating more protein-rich food like egg whites, chicken and fish.
If your diet already has a lot of protein, you may not need protein shakes. However, getting the right amount of additional protein that you need to support your workouts can be a challenge for most people.
It would require eating a lot more food, which would also add more carbohydrates and fats to your diet and increase your overall calorie intake. It can also be very difficult to eat heavy food like steak and eggs after a workout. Protein shakes are a convenient way to hit your daily protein target, with minimal extra carbohydrates or fats.
A lot of my vegan and vegetarian clients struggle to get enough protein in their diets as well. Fortunately, there has been an increase in the availability of vegan protein shake options as well.
There are several types of protein powders with varying sources of protein and different forms. Getting into details can get quite technical for first timers. As a starting point, I recommend 'Whey Isolate' to most of my clients as it is readily available, easy to digest and helps reduce hunger. For vegan clients, my preferred protein source is pea protein due to its' similarities to whey.
Yasir Khan is a Dubai-based transformation expert who helps people replicate at home what is typically done at the gym.