The world of energy drinks is vast, and there isn’t enough time to give every caffeinated drink the full “Energy Drink of the Month” deep dive review. In my quest to highlight the caffeinated beverages that don’t fit the coffee or energy drink stereotypes, I like to share the science behind the various caffeinated beverages I come across in my travels.
The Science Behind GNC Lean Shake Burn
If you’re short on time, I’ve put together a rather simple side-show to highlight Lean Shake Burn’s key ingredients and what they do. For more details, see below.
This drink has a long list of ingredients. Which ingredients should you care about?
There are 25 grams of protein in this shake from milk protein, whey protein, and casein. Whey and casein are considered different types of milk protein, and they each have different rates of absorption and action on the muscle. Whey protein is absorbed fast while casein is absorbed a bit slower. This staggered absorption is beneficial because whey protein can help with the anabolic window following a workout, while casein can help with the muscle-building and repair while we sleep.
According to this paper in Nutrients, there is a limit to muscle protein synthesis. No matter how much protein you cram into one scoop or one serving, muscle protein synthesis tops out. Muscle protein growth occurs with protein intakes of 20-30 grams. Anything beyond that doesn’t promote any more muscle protein synthesis. Lean Shake Burn has 25 grams of protein, which seems like the ideal amount.
Sources of Caffeine
Lean Shake Burn has coffee, decaffeinated green tea extract, and pure caffeine which provides a total of 100 mg caffeine per bottle [Fatigue Level 2]. Caffeine’s role in this shake is two-fold: it can improve athletic performance and it can encourage the use of fat (over carbs) as fuel.
Does it matter that this shake has natural caffeine and synthetic caffeine?
According to Caffeine Informer, “…caffeine consumed via natural sources is probably the best since many of the health benefits of caffeine are probably largely due to the high antioxidant levels found in regular coffee and tea.”
In Lean Shake Burn, you’re getting an undetermined amount of the antioxidants in coffee and tea thanks to the coffee and decaffeinated green tea extract.
Energy Releasing Vitamins and Minerals
Vitamins and minerals cannot “give you energy” because they do not get metabolized the same way a carbohydrate or fat or protein molecule would. Instead, vitamins and minerals help facilitate certain reactions in your body, and some (but not all) of those actions have to do with the creation of chemical energy (as ATP or adenosine tri-phosphate).
GNC Lean Shake Burn has every vitamin and mineral except chloride and choline. But which of those help with energy-producing reactions?
B1, B2, B3, B5, Biotin, B6, and B12 are all considered “energy releasing vitamins”. See the slides above for their specific roles and reactions.
Calcium, magnesium, phosphorus, sodium, sulfur, chromium manganese, and zinc are the “energy releasing minerals”. Their roles and specific reactions are also outlined in the slides above.
Lean Shake Burn offers protein, caffeine, and a complete package of vitamins and minerals. It’s much more than a protein shake or energy drink, and it could be a good option for breakfast-on-the-go for people who normally start their day with a cup of coffee.