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Shake It!

Protein shakes protein are popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. Often taken as a post workout snack, the shake can help give added nutrients in over worked parts of the body. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.

There are many different types of protein powder, including dairy-based and plant-based powders. In this article, we discuss some of the health benefits of protein powder and the different types available.

To help explain the kinds of protein powders:

Whey Protein:The most commonly used type of protein in protein powders. It is absorbed by the body very quickly and easily and is ideal for post-workout. This powder isn't best for those who have dairy allergies.

Casein Protein: During the Russian twist, the lifter twists concentrically and eccentrically, however the person also needs to maintain a rigid and control isometric contraction throughout the core - this is similar to most endeavors in life (such as running, sprinting, baseball, etc). Granted, we may not be swaying side to side, but the simultaneous ability to isometrically contract while having some rotation is a benefit for most athletes.

Soy: One of the reasons why this exercise is so widely used is that it requires zero equipment and very little setup, if any at all. The ease of use makes this an easier exercise to place into assistance exercises, class settings, or at home fitness/vacation workouts. Now just because this move doesn't require equipment, it doesn't mean you can't use any equipment. Many people use a medicine ball or dumbbell weights during their twists to up the intensity.

Egg: A lactose and dairy-free protein powder that has a medium speed digestion rate and offers high levels of the essential amino acid lysine.

Pea: If you're following a vegan diet or just trying to cut down on animal foods, pea protein is a great option. The protein quality of one pea is actually like that of eggs and soy, which are considered complete sources. Pea protein is also a really good source of arginine, an amino acid your body requires to build muscle.

Hemp: Also great for vegans, or anyone who suffers from dairy allergies like lactose intolerance that may stop them drinking whey or casein. Hemp is one of the few plant-based proteins to contain all eight essential amino acids, too. It's packed with live enzymes, Essential Fatty Acids, vitamins, minerals and other co-factors to aid absorption, digestion and general wellness.

Most people don't need extra protein added into their diets. People who eat a diet that is rich in meat, fish, dairy, and eggs and do not do intense weight training are unlikely to need to take protein supplements. People who wish to supplement their diet with protein powder should choose a high-quality product and speak to their doctor or a dietitian before using it.

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