The Protein Shake Myth: The truth about the effect of protein on our body

Written by Alexandra , Nutritionist (B.Sc. Medical Nutritional Sciences) | Reviewed by Kevin, Nutritionist (M.Sc. Medical Science)

Finally reach your long-awaited weight loss goal by using protein shakes? Whether in the gym, the supermarket or on social media - these shakes are often touted as the answer to building muscle or losing weight. But do protein shakes actually deliver what they promise, or, is it simply just a myth?

Our nutritionist Alexandra takes a closer look at the 7 protein myths out there.

Topics at a glance:

1. Protein shakes: Losing weight made easy?

2. The amount of protein and timing are crucial for maximum effect.

3. The ideal combination in sports: proteins and carbohydrates

4. Are protein shakes only suitable for athletes?

5. Amino acids are only for bodybuilders.

6. Protein shakes are useful both before and after training.

7. There are more effective alternatives to whey protein powder.

1. Protein Shakes: Losing Weight Made Easy?

That's right! Protein shakes can be very helpful for losing weight. A sufficient and high-quality protein intake during weight loss ensures that muscle mass is not broken down, rather, maintained. This is important for the metabolism, because your muscles simultaneously boost your energy metabolism to burn more fat and calories. Combined with exercise and sport, this really is the perfect combination to really wage war on those extra pounds. Furthermore, protein contributes to periods of extended satiety and can also prevent cravings.

The special composition of Almased not only results in a very high protein content, but also has a positive effect on the satiety hormone leptin. As a result, appetite is suppressed. (1) Almased provides 26 g of protein and the ideal protein structure to lose weight efficiently, minus the dreaded yo-yo effect. (2)

In addition, the best results from using Almased come when you drink your shake in the evening, because during sleep, the amino acid content stimulates regeneration processes of our metabolism.

In order to lose weight effectively, it is important to pay close attention to maintaining a negative calorie balance. This means consuming fewer calories than you burn. Almased is the perfect way to support this, providing a precise amount of all important nutrients and calories while losing weight healthily.

2. The amount of protein and timing are crucial for maximum effects

Also correct! Optimal protein intake and timing can prove to be particularly effective in losing weight.

Imagine your muscles similar to a campfire. Amino acids are the wood that keeps the fire burning. Without replenishment, the fire goes out, just as muscles cannot grow and regenerate without amino acids. That's why it's important to eat protein evenly throughout the day – ideally every 3-5 hours. In this way, you ensure a constant supply of amino acids, the building blocks of your muscles, and support your muscle maintenance or building around the clock.

The golden rule: 20-40 grams of protein per meal is ideal for maximising muscle gain. With a protein content of 26g, an Almased shake is the ideal protein booster and also provides you with all important vitamins and minerals your body requires.

If you are a real sports enthusiast who trains more than 5 hours a week, then your protein intake should be slightly higher. A daily protein intake of 1.2-2.0 grams per kilogram of body weight is recommended here. ️(5,6)

3. The ideal combination in sport: proteins and carbohydrates

It’s true! Proteins can be very useful in combination with carbohydrates both before and after training.

If you treat your muscles like a high-performance engine – proteins and carbohydrates are the fuel that keeps them running. Proteins provide the building blocks for your muscles, while carbohydrates provide the energy you need for your workouts.

The individual components of the proteins; amino acids, play a decisive role in this. The body cannot produce all amino acids on its own, as such it needs to be supplied with “essential” amino acids (isoleucine, leucine, lysine, valine, methionine, phenylalanine, threonine, tryptophan) from the diet - invaluable for muscle building and maintenance. (3)

Carbohydrates, which provide the fuel for your body, are converted into glucose and stored as glycogen in your muscles. When needed, your body converts glycogen back into glucose, providing you with energy. Following training, amino acid and glycogen stores are generally empty and should be replenished as soon as possible. Protein shakes with a complete amino acid profile, which also contain other important micro and macronutrients, are perfectly suitable for this.

With Almased, you can replenish your depleted stores and help your muscles recover because the shake provides all the important amino acids coupled with the optimum amount of carbohydrates. The composition (recipe) of animal and plant protein ensures the protein has a high bioavailability for your metabolism to thrive. The 2:1 ratio of proteins and carbohydrates in Almased is ideal for your (athletic) performance. It not only improves the absorption of proteins, but also accelerates muscle recovery. (4) The honey enzymes it also contains means that your body can optimally utilise the amino acids in the shake. This will ultimately help you recover in time for your next workout and give your muscles exactly what they need to grow and regenerate.

4. Are protein shakes only suitable for athletes?

Not true! Increased protein intake can be useful even if you don't have time for the gym every week.

Did you know that your body starts to break down muscle mass as early as the age of 30? This gradual process can become noticeable over time. Your metabolism slows down because muscles are your body's fuel cells and, unlike fat cells, consume energy.

Your immune system is also strengthened by an increased protein intake. If, for example, exams are coming up or you are under a lot of pressure at work, your immune system can be exposed to an enormous strain due to stress. If you eat an unbalanced and low-protein diet, the number of your immune cells will slowly decline. In order to ideally support your immune system during such stress, a diet rich in protein and nutrients is essential. (9)

Did you know that you can support the formation of new immune cells with an increased protein intake?

With Almased, you can effectively increase your daily protein dosage, maintain your muscles as you age, and support the immune system. In addition to the high-quality proteins, Almased also offers an extra boost of nutrients that additionally support the immune system.

5. Amino acids are only for bodybuilders

False! You think amino acids are only for body builders? Far from it! You can also benefit from these little powerhouses, whether you are an ambitious athlete or just want to stay fit and healthy.

Imagine that amino acids are like the individual Lego bricks that your body uses to build new muscle. If you have all 21 amino acids available, muscle building is optimally supported. Your body can regenerate faster and you are in optimum shape for your next workout. Particularly important are the essential amino acids that your body cannot produce itself. Like the missing pieces of any puzzle, without these, the picture remains incomplete.

So forget the myth that amino acids are only for bodybuilders! They are indispensable for anyone who wants to strengthen their muscles and promote better health.

Did you know that Almased not only provides you with all 21 amino acids, but also with all essential amino acids in an optimum dosage?

Table: Amino acids in Almased

Amino acids	Amino acid content in g/100g Almased
L-Tyrosine	3.7 g
L-Methionine	1.5 g
L-cystine/cysteine	1.1 g
L-Lysine	6.3 g
L-Threonine	3.7 g
L-Tryptophan	1.4 g
L-Leucine	8.4 g
L-Isoleucine	5.2 g
L-valine	5.3 g
L-histidine	2.6 g
L-arginine	6.8 g
L-phenylalanine	5.1 g
L-Aspartic Acid + Asparagine	10.9 g
L-serine	4.9 g
L-Glutamic Acid + Glutamine	19.1 g
L-Proline	6.0 g
L-Glycine	3.8 g
L-Alanine	4.2 g

6. Protein shakes are useful both before and after training

That's right, because protein shakes offer you benefits both just before and after your workout.

Before training: An Almased shake not only gives you an energy boost, but also provides your muscles with the important amino acids you need to perform at your best. In addition, the shake keeps you pleasantly full and prevents cravings so that you can fully concentrate on your workout.

After training: Now your muscles are perfectively receptive to nutrient intake and ready to build new muscle mass. A post-workout Almased shake supports recovery and accelerates muscle building, so you can hit the ground running next time you perform. Scientific studies confirm the effect of Almased on muscle recovery.

When exactly you drink your protein shake is ultimately your decision, because the total intake is more important than the timing. The important thing is that you listen to your body and do what feels best for you. Whether before or after training -Almased is a reliable companion for great results! (7,8)

7. There are more effective alternatives to whey protein powder

Yes, there is! In contrast to whey protein, which comes from only one animal source, Almased has a multi-component protein from two different protein sources. This brings animal and plant protein together and ensures a biological value of 158. In comparison, whey protein has an average value of 104. The biological value provides information about how well the body can absorb the proteins from food and form the body's own protein structures from them.

Biological value of different proteins

Protein	Biological value
Almased	158
Whey	104
Egg	100
Rice	83
Casein	77
Soya	76
Pea	65

The bioactive peptides contained in Almased, i.e. small components of the proteins, can also be important for you. You can use them to reduce muscle damage that occurs during exercise. If you complete a strenuous workout, small tears will appear in your muscles, which will be repaired in the subsequent recovery phase by ’treating’ them with proteins. With a regular increase in load, muscle growth is induced. Your connective tissue, body composition and muscle performance can also be positively influenced by these powerful peptides. (10) In addition, bioactive peptides, such as lunasin, have an anti-inflammatory effect and thus support regeneration.

Sources:

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The Protein Shake Myth: The truth about the effect of protein on our body

Topics at a glance:

1. Protein Shakes: Losing Weight Made Easy?

2. The amount of protein and timing are crucial for maximum effects

3. The ideal combination in sport: proteins and carbohydrates

4. Are protein shakes only suitable for athletes?

5. Amino acids are only for bodybuilders

Table: Amino acids in Almased

6. Protein shakes are useful both before and after training

7. There are more effective alternatives to whey protein powder

Biological value of different proteins

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