The Best Protein Shakes to Stay Energized

Protein Shakes: Buyer’s Guide

If you weren’t aware, an active individual’s protein intake should be higher than the average person’s. You should refuel your body with enough protein and carbohydrates after your workout to optimize training and speed up the recovery process, but how can you find the right protein shake for your needs? We’ve curated this detailed buying guide to help you find a high-quality protein shake in 2024 that’s both delicious and nutritious.

Different Protein Sources and Their Uses

Whey protein

When you strain milk after it curdles, the liquid you get as a byproduct is whey. You can also derive whey during the cheese-making process, and the perk of consuming whey protein is that it boosts energy levels and is completely digestible. This protein also helps build muscle strength, and it’s usually in protein shakes or comes in a concentrated form that you can add to your shake for post-workout therapy. This is the most common protein source out there, and it contains nine amino acids that provide sustained energy. Registered Dietitian Nutritionist, Yelena Wheeler, said “Whey is an animal protein that has quick absorption, all of the essential amino acids and can boost testosterone.”

Soy protein

Soybeans are an amazing source of protein and dietary fiber. You can easily extract soy protein, as it comes from dehulled, defatted soybeans. Soy protein can be added to stews, soups, and shakes as a regular ingredient to improve your protein intake, and it also helps with building muscle and bone mass and easing menopausal symptoms. If you have osteoporosis, adding soybeans or soy protein to your diet can be a smart choice. “Soy is a plant based protein, is also a complete protein, and has been shown to slightly increase estrogen levels,” Wheeler said, “Therefore, both sources of protein are adequate to obtain nutrition from, however, it really depends on the overall diet of the person.”

Other protein sources

• If you’re a vegan, rice proteins are a great alternative to dairy proteins. These are derived from plants and are 100% vegan, making them an ideal choice for people who have dairy protein intolerances. Another great thing about rice protein is that it’s easily digestible and gluten-free
• Egg-based protein is derived mainly from egg yolk, but it can also be obtained from egg whites. This type of protein has nine essential amino acids and can be taken at any time
• Milk protein derived from milk sources is easily digestible, making it beneficial for increasing muscle mass and strengthening your immune system
• Pea protein is another plant-based protein that’s easy to digest and doesn’t cost a fortune. This protein is suitable for vegetarians, and it’s also hypoallergenic

Benefits of Drinking Protein Shakes

Building muscle mass

If you want to build muscles by consuming protein shakes, you should go for options that have high amounts of muscle-building nutrients. Choose a shake with a protein content that suits your muscle-building target.

It’s important to calculate (in pounds) the muscle mass you want to increase to assess whether or not a protein shake can help you achieve your desired muscle mass — experts recommend around one gram of protein for one pound of muscle mass increase, in addition to your current protein needs. Whey proteins are ideal, and they’re recommended when it comes to building muscle mass.

Losing weight

If you want to shed a few pounds, protein shakes are the ideal choice. They can help you increase your fiber and protein intake, which will have the effect of curbing your hunger, reducing your meal intake, and giving you a feeling of fullness.

You should also check the source of a shake’s sweetness, and look for variants with zero or low sugar. This is because there are some protein shakes on the market that are sweetened with maltodextrin, which isn’t a good choice for people with gluten allergies. Your protein shake also shouldn’t contain any branched-chain amino acids, as these promote weight gain by building muscle mass.

Boosts metabolism

Drinking a protein shake before your workout speeds up your metabolism, which gives your muscles the fuel they need to repair themselves and also ensures that your body targets fat during your workout. When you work out consistently and follow a protein-rich diet, protein shakes help to increase lean mass, which requires more calories to burn and ultimately increases your metabolism.

Helps preserve muscle mass

A high-quality, well-chosen protein shake can help you rebuild muscle mass and repair muscle damage. When consumed daily, a protein shake can also help with muscle loss caused by the aging process. Studies show that older adults who consume different types of protein supplements daily can slow down or delay the loss of muscle tissue while also efficiently protecting their bones and overall health.

A convenient source of protein

If you don’t have enough time to soak lentils for hours or roast an entire chicken, you can add some protein powder to water, shake it up, and drink it to fuel your body. Protein shakes aren’t just easy to use, but they’re also a pure source of protein.