If you want to improve your body composition through exercise, working out intensely is just one factor that influences your results. To maximize the effects of your training, a sound nutritional intake is required. Because it can be difficult to eat healthy on a tight schedule, you may find it beneficial to use supplements. Egg and milk protein shakes can be an effective aid for workout recovery, but you should consult a doctor prior to using any supplements.
Egg and milk protein shakes are low in calories; each scoop contains 126 calories. This amount comprises 6.3 percent of the 2,000 calories suggested as a total daily intake. Because of the low calorie content, egg and milk protein shakes can be helpful for weight loss. Unless you mix the shake with other ingredients, such shakes have limited usefulness for mass gain, as an hour of weightlifting burns more calories, 219, than one serving of an egg and milk protein shake contains.
Egg and milk protein shakes are rich sources of protein, as each serving contains 24 g of protein. This can make such shakes effective for workout recovery; research from the December 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" indicates that consuming 20 g of protein after workouts can stimulate an optimal rate of muscle protein synthesis. Muscle protein synthesis is a key factor in muscular development, so if you consume a calorie surplus in conjunction with this shake, you can gain muscle, and if you don't, you can still retain muscle as you lose weight.
Combining different types of protein can be beneficial for workout recovery because protein types have different properties. Milk contains two forms of protein, whey and casein, while eggs contain one form, egg protein. The addition of milk to egg may make this shake more effective for weight loss than egg protein alone; a study from the October 2010 issue of "The British Journal of Nutrition" indicates that whey is more satiating than egg. Additionally, this shake can be more effective than whey alone for muscle recovery, as research published in the August 2006 edition of the "Journal of Strength and Conditioning Research" found whey and casein to be preferable to whey alone for supporting workout recovery.
Egg and milk protein shakes are low in carbohydrates as each serving contains just 3 g. While this can make such shakes suitable for low-carbohydrate diets, a low carbohydrate content is not ideal for workout recovery. Nutrition researcher Dr.John Berardi suggests consuming 0.8 g of carbohydrates per kg of your bodyweight in addition to a protein shake following your workouts.
Egg and milk protein shakes are low in protein as each serving contains 2 g of total fat with 1 g of saturated fat. Dr. John Berardi suggests keeping fat intake low after workouts, so these shakes can be suitable for post-workout recovery. Fat is calorie-dense, so low-fat shakes such as egg and milk protein shakes also may be beneficial for dieting.
- Livestrong.com MyPlate: Calories in Milk and Egg Protein
- International Journal of Sport Nutrition and Exercise Metabolism: Nutritional Strategies to Promote Postexercise Recovery
- The British Journal of Nutrition: The Acute Effects of Four Protein Meals On Insulin, Glucose, Appetite and Energy Intake in Lean Men
- Journal of Strength and Conditioning Research: The Effects of Protein and Amino Acid Supplementation on Performance and Training Adaptations
- JohnBerardi.com: The Importance of Post Workout Nutrition
- Pixland/Pixland/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.