Are there any scientific studies that show protein shakes work?

Irish Slaves for Europe

as in, independant research showing using protein shakes help you put on muscle? I searched google but couldn't find anything.

The reason I ask is that scientific studies have failed to show taking vitamin tablets have the intended benefits people take them for, so maybe its the same for protein shakes? So are they a waste of money or has it ever been proven that they work?

Hanley

Irish Slaves for Europe wrote: »

as in, independant research showing using protein shakes help you put on muscle? I searched google but couldn't find anything.

The reason I ask is that scientific studies have failed to show taking vitamin tablets have the intended benefits people take them for, so maybe its the same for protein shakes? So are they a waste of money or has it ever been proven that they work?

It's the higher protein intake and not the shakes that cause the gain. If you replaced shakes with chicken of the equivalent amount you'd get pretty much the same results.

Mellor

Protein is required to build muscle and oher cells. A higher protein intake makes building muscle easier. There are lots of study that prove this. And its pretty much a universally accepted fact. To give it a value, an adequet intake is 1g per lb of bodyweight.

Protein shakes are basically just another form of protein. There is nothing special about them. Just an easy way to get a required higher protein.
Asking do they work is like asking does chicken or eggs work. None of these things magically make you grow muscles, but they do contribute to your protein intake.

connollys

mellor stated it as concisely a possible, still waiting for the but mens health told me argument though, not digging as you OP, just the inevitable drivel that will come in

frag420

A little of topic but how longford it generally take to start seeing visible results?? I started in gym six weeks ago. Going to up protein intake via shake from next week.

When should I see a difference if I am going to gym 5 days a take a shake after each workout??

Thanks

TheVoodoo

frag420 wrote: »

A little of topic but how longford it generally take to start seeing visible results?? I started in gym six weeks ago. Going to up protein intake via shake from next week.

When should I see a difference if I am going to gym 5 days a take a shake after each workout??

Thanks

It'd completely depend what your workout is like, and also the rest of your diet.

5 days a week in the gym can be completely wasted if diet and workout are not suitable.

rubadub

There are loads of studies on this site.

Just do a search for whey or shakes on the site

http://www.ergo-log.com/

Inspector Coptoor

^^^^^
Exactly this.

The answer to that question is always "it depends".

There is never a hard & fast answer when it comes to a biological organism.

Then you throw in the variables
Training - volume, intensity, form
Recovery - sleep, stress levels
Nutrition - quality & quantity of food
Results - what do you mean by results? Get bigger/smaller? Put on muscles, lose fat, get stronger, fitter?

And that's not even all the variables.

Just train consistently, eat well consistently, give it time, a decent amount of time like 12 weeks & then review what worked/didn't work & try to tweak it.

Results of whichever kind you are looking for never happen over night.
Getting results is simple, but not easy.

john_cappa

There are 100 if not 1000 of papers supporting it. Search pubmed!

SteelyDanJalapeno

Protein is protein!

doesn't matter wether its from a breast of chicken or a shake its the same thing.

Transform

TiltedBrain wrote: »

Protein is protein!

doesn't matter wether its from a breast of chicken or a shake its the same thing.

agreed and i find the biggest issue with protein drinks is for the most part the total lack of fats which are vital

rubadub

Transform wrote: »

total lack of fats which are vital

I thought that is on purpose. I thought the fat slows down digestion/uptake/absorption so some people do not want any fat in an immediate PWO shake. Or is that nonsense?

Also fats in dried powder mixtures might go rancid/off quicker.

Orando Broom

Is there any sort of quality assurance with those big tubs of protein whey stuff? Is there any varience in quality?

Spunge

I understand whey is handy to meet your protein goals as its easy to take, and probably the cheapest source of protein per g. But is there anything that says taking whey in particular is better ?? for example post workout since it is fast digesting.

Crash Override

As everyone else has said, it's just protein. To be honest unless you have a really hectic weekly schedule, I would avoid them simply because of how much it can cost you. If you have time for getting in proper meals then have foods with protein such as chicken, eggs etc. If you don't have time for sit-down meals then protein shakes are a great way to help get your protein intake for the day.

Gummy Panda

Crash Override wrote: »

I would avoid them simply because of how much it can cost you.

It's usually cheaper then eating more chicken. Whey can bought for as little as 30 - 50c a serving

SteelyDanJalapeno

Crash Override wrote: »

As everyone else has said, it's just protein. To be honest unless you have a really hectic weekly schedule, I would avoid them simply because of how much it can cost you. If you have time for getting in proper meals then have foods with protein such as chicken, eggs etc. If you don't have time for sit-down meals then protein shakes are a great way to help get your protein intake for the day.

Per gram of protein it actually works out to be cheaper than most real food protein sources,

gram for gram, alot cheaper

HankScorpio1985

I know as has been said before there is no optimum time for taking protein but say you had a late gym session and didn't take anything after before going to bed. Would you be losing out if you didn't have a shake + some form of carbs after it even if you already had enough cals and protein already taken that day? I thought it was always optimum to take on protein + carbs within 20 minutes of finishing your workout for maximum benefit.

Cheers

Crash Override

TiltedBrain wrote: »

Per gram of protein it actually works out to be cheaper than most real food protein sources,

gram for gram, alot cheaper

Oh really? I knew places like MyProtein dot com did it for cheap but I have heard from many people that certain places rip you off with the prices of it.

Crash Override

HankScorpio1985 wrote: »

I know as has been said before there is no optimum time for taking protein but say you had a late gym session and didn't take anything after before going to bed. Would you be losing out if you didn't have a shake + some form of carbs after it even if you already had enough cals and protein already taken that day? I thought it was always optimum to take on protein + carbs within 20 minutes of finishing your workout for maximum benefit.

Cheers

Not sure, but I would think that as long as you got your required calories and percentage of Macros, you would be okay. I do know that the '20-Minute-Window' thing is a myth.

Transform

rubadub wrote: »

I thought that is on purpose. I thought the fat slows down digestion/uptake/absorption so some people do not want any fat in an immediate PWO shake. Or is that nonsense?

Also fats in dried powder mixtures might go rancid/off quicker.

think the speed of digestion is only relevant if you are doing multiple workouts in one day.

I agree that the fats would make them go off quicker.

I think if there was as much obsession (from what i see with young guys in particular in commercial gyms) with getting in your protein shakes as there was with adding more weight to ones deadlift, squat, press, chin up etc and doing some metcons then there would be more guys and gals in better shape.

SteelyDanJalapeno

Crash Override wrote: »

Oh really? I knew places like MyProtein dot com did it for cheap but I have heard from many people that certain places rip you off with the prices of it.

Well, for example I was comparing one of MyProtein's top seller's, its about 35 with postage for an 1800g tub thats not all protein, its about 80% protein,

to get the equivalent protein from say chicken fillets, it would cost alot more

Brian?

Transform wrote: »

I think if there was as much obsession (from what i see with young guys in particular in commercial gyms) with getting in your protein shakes as there was with adding more weight to ones deadlift, squat, press, chin up etc and doing some metcons then there would be more guys and gals in better shape.

Couldn't agree more.

Mellor

Transform wrote: »

I think if there was as much obsession (from what i see with young guys in particular in commercial gyms) with getting in your protein shakes as there was with adding more weight to ones deadlift, squat, press, chin up etc and doing some metcons then there would be more guys and gals in better shape.

Thats the thing. It's easy to look like you care about training with protein shakes.
"Oh, He's real dedicated to his training he drinks 3 shakes every single day"

Showing that level of dedication with a barbell over head is a lot harder.

Transform

For me reading the book muscle smoke and mirrors was a big eye opener to the whole industry of 'supplements' for the past 100 years - essentially run by magazines and promoted using bro science.

if you want to take protein supplements then great (i take them) but dont believe the hype.

Now i wouldnt mind a bit of moon rock - sounds awmsome!!

Gummy Panda

Hehe that reminded me of a US protein tub that displayed its scoop size in mg. it had something silly like 30,000mg of protein per scoop on the front.