What are protein shakes good for?

Nobody needs a protein shake.

We get all the protein we need from a complete diet of fresh whole foods from all food groups.

There is a small window of time immediately after intense weightlifting, not cardiovascular exercise, where the severely damaged lean muscle tissue can use (not demand) extra protein.

Marketers have taken advantage of this information and convinced consumers they NEED protein meal replacements to increase muscle size. And they are making a boat load of money selling the concept.

Along the same lines the body uses more calories to digest protein than fats or carbohydrates. The total however is insignificant. 30 additional calories from a 100 grams of protein per day diet.

Marketers have seized this information and convinced consumers that protein supplements cause weight loss. Again making a ton of money,

Try a lean meat or tuna sandwich on whole wheat an hour before exercise. Again after. Any combination of lean protein and a complex carbohydrate to extend the absorption time. This gives the body a consistent supply of protein. Muscle repair, rest, and new tissue growth occur 24/7, not only right after exercise. Converting fat to energy use occurs 24/7 as well.

I recently read the label of a popular protein product promoting all the amazing amino acids their product contained along with creatine and L-arginine.

The same amino acids, creatine, and L-arginine are available in chicken, lean beef, and beans - most any protein rich food and the body produces the rest. Marketing technique.

A healthy complete diet and moderate exercise improve fitness, lower body fat percentage, and aid the development of new lean muscle tissue.

Luck.