Regardless if you’re just starting your exercise journey or well on your way with your workouts, you’ve probably heard a lot of chatter about protein and its many uses. Protein is essential for your workout routine for a variety of reasons (that we’ll get into shortly). Quite a few foodstuffs already come packed with protein: milk, eggs, meat, poultry, legumes, etc., but there’s also the famed “protein shake.” You can buy pre-made protein shakes at supermarkets, mix up your own using either with powder and water/milk or follow by following unique recipes and ingredients you’ve found online. There’s also a fourth option, but we’ll save the best for last and reveal that at the end of the article! As for right now, let’s talk about some of the benefits that consuming protein shakes can offer. 

Dietary Supplement

The FDA defines “dietary supplements” as products that contain dietary ingredients. This includes any minerals, herbs, vitamins, and amino acids. The latter is found heavily in protein shakes, as amino acids are an essential part of the protein powder “building blocks.” You’re most likely familiar with types of dietary supplements, such as liquids, capsules, and powders. You’ll remember that we mentioned you can purchase protein powder in a variety of forms including ready-made drinks and powders in many flavors and strengths. 

There are many different types of protein shakes and powders available that cater to dietary and personal health choices. The majority of popular protein powders include whey and casein, found in cow’s milk. Those with milk allergies may be better suited for egg white protein. Vegans and vegetarians can opt for soy, hemp, rice, pea, and a number of other plant-based proteins available on the market. 

Dietary supplements, and ultimately protein powders, are intended to supplement (read: enhance) your diet. If you are unable to meet your protein requirements via food sources or hectic daily schedules, incorporating protein shakes into your diet on a daily basis may help you reach your protein goals. 

Muscle Growth

It’s no secret that protein shakes are enthusiastically consumed by avid gym goers and top-tier athletes. Some even take it a step further by consuming pre- and post-workout drinks before and after their workouts. Different goals require different processes, but if you’re looking to accelerate your muscle growth, protein shakes should absolutely be a part of your workouts. Incorporating protein-rich foods and shakes can encourage muscle growth, may enhance your overall performance, and can aid in the muscle recovery process. In resistance training specifically, your muscles are taxed and pushed to their limit. The muscles tear and require protein to build back stronger, thus requiring more protein than your normal intake to rebuild and ultimately resulting in a stronger healthier muscle. 

We mentioned earlier that protein shakes contain amino acids. Amino acids are easily absorbed into your body, prompting researchers to believe that increased consumption of protein shakes can aid in a significant response for muscle synthesis. 

Weight Loss

This might seem counterintuitive, as we’ve just learned that protein shakes can help with muscle gain. Muscles weigh more than fat, so wouldn’t that mean that drinking protein shakes would cause you to gain weight? Not necessarily. There have been studies that show participants who consumed a high protein diet using dietary supplements with strength and cardio training were able to lose more fat and gain more muscle as opposed to those who did not consume protein supplements. Let’s take a closer look at why consuming protein can be beneficial for those pursuing weight loss goals in their fitness journey.  

Protein Can Help You Feel Full 

One of the most misunderstood things about starting to exercise is how your dietary needs morph to fuel your body better. But there’s other things that change as well: your hormones. When you’re hungry, your body releases a hormone called ghrelin that lets your body know to eat. When you start to feel full, your body releases tyrosine-tyrosine (PYY) and glucagon-like peptide 1 (GLP-1). Protein is effective in increasing these hormone levels, most noticeably after you finish eating (or feel full enough to stop eating). A diet rich in protein, whether that be in protein shakes or protein-rich foods, suggests that you feel full faster and feel hungry less often. 

Helps Regulate & Improve Your Metabolism 

Diets that incorporate high amounts of protein can help you burn calories better, thus improving your metabolic rate. This is done in two ways, one by diet-induced thermogenesis and gluconeogenesis. Let’s explain what both these terms mean. 

Diet-induced thermogenesis, or DIT, is your body’s metabolic response of burning calories via protein instead of carbohydrates or fat. It takes more energy to burn protein (15-30%) versus carbs (5-10%) or fat (0-3%). Thus the more protein you consume, the higher your DIT will be. 

Gluconeogenesis occurs when your body produces greater amounts of glucose from protein or fats when carbohydrates are not present. This is believed to burn more calories. A recent study confirmed that those who incorporate protein into their diet tended to have a higher rate of energy expenditure as opposed to those who did not have protein. The conclusion is that those who consume more protein can reach their fitness goals more efficiently through the metabolic process of gluconeogenesis. 

Belly Fat Loss 

The belly is a prime spot for fat storage, which ironically is also one of the areas that is most difficult to lose fat. There’s no amount of workouts and restricting diets that can specifically target belly fat, as your body burns fat depending on your metabolism, genetics, gender, diet, and so many other frustrating factors that are specific to your body. However, diets rich with protein, including protein shakes, can help promote fat oxidation and fat loss overall. 

Belly fat is so prevalent and constitutes such a problem in the fat loss department that it has earned its own name: visceral/abdominal fat. Not only is it unsightly and a source of shyness/embarrassment, there’s also several medical conditions that can be detrimental: chronic inflammation, insulin resistance, heart disease, etc. Whey protein has proven successful to reduce a small amount of abdominal fat when at least 40 grams is incorporated into daily consumption. One particular study showed that those who consumed 56 grams of whey protein each day lost around four pounds in the lower body weight and five pounds in the lower body fat. While this may not be true of all gym goers, it may help those looking to reduce body fat specifically in the abdominal region. 

Protein Shakes Tailored To You

There are quite a few benefits to consuming and including protein in your regular daily activities. If you’re ready to start incorporating protein shakes into your routine but aren’t quite sure how, don’t worry…we’ve got you covered! Here at Elevation Nation 360, we’ve formulated several protein shake options that are ideal for gym goers of all levels! 

We start off with a delicious base of either vanilla or chocolate whey protein powder. Next comes our liquid base. You can opt for several of our plant-based milks, such as soy, oat, or almond milk. If you prefer the traditional dairy, we’ve got whole milk as well; just make sure to specifically request this option! If you’d like a bit of fruit to satisfy your sweet tooth, we have a delightful assortment of fruits ready and waiting to tantalize your taste buds. Frozen strawberries, mixed fruit, kiwi, and bananas are readily available, as well as chopped kale and nuts for an additional pump of protein. 

Our smoothies are made fresh and to-order, blended right in front of you. A 20 oz. protein shake goes for a mere $10, while a slightly larger 24 oz. protein shake goes for $12. You’ve worked hard for a solid hour, and it’s time to treat your muscles with protein they’ve been yearning for.  Don’t be shy; step right up and ask for it either at the beginning of your workout or at the end as a special treat. You’ll be surprised at how tasty these shakes are, and your body will thank you for a much-needed boost as you go about your busy day. We look forward to training you and helping you in any way we can to help you reach your fitness goals. Bottoms up!