Protein Shake Mistake #: Your Timing Is All Wrong
Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then youâre sorted. However, when it comes to supps working out when to take them can be just as important as what youâre taking.
When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
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The Risks Of Nutrition Drinks
Supplemental nutrition shakes contain more than just healthy ingredients. “You may be getting more sugar than any of the other ingredients,” says Stacey Nelson, a dietitian from Harvard-affiliated Massachusetts General Hospital. “But if you can’t eat and that’s the only food that’s palatable, it’s better to get the calories.” Dr. Salamon agrees. “In that case, substituting one meal a day with a drink won’t hurt.” Both experts warn that people who can still eat may be risking too many extra calories by consuming the nutrition drinks. That can lead to weight gain and a list of complications associated with obesity, such as high blood pressure and diabetes.
Equally concerning is that nutrition in a can isn’t the same as nutrition from food. “Even if they’re fortified, they still won’t contain all of the nutrients a whole food source would,” says Nelson.
It Helps With Weight Management
When working with clients, I recommend clients including a with all meals to help with fullness. This can be challenging at breakfast time but can greatly impact how you feel and eat for the rest of the day. Protein can help you get to a healthy weight or keep a healthy weight by making you more satisfied after eating.
A review of research studies found reductions in body weight and fat mass in adults taking whey protein supplements. Some studies recommend having 30 grams of protein at meals to help with appetite control, fullness, and weight management. A 2018 study of 24 college students regularly taking 48 grams of protein powder increased their muscle mass and decreased fat mass.
Protein powder also plays a role in weight gain. You can boost calorie intake by adding protein powder to foods that may help you to put on some extra pounds if you are underweight. Excess protein intake can lead to weight gain as the protein our body can’t use goes to fat stores.
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How Much Protein Do You Need Per Day
Protein is an essential macronutrient that helps with various bodily functions. For example, it helps build and repair tissues, makes enzymes and hormones, and provides the structure for our bones and muscles.
Not to mention, it also aids in satiety , making it a great nutrient to help with weight loss or maintenance. So when is the best time to drink a protein shake? Let’s find out.
There are different schools of thought when it comes to what time of day is best to consume protein. Some people believe that it’s best to eat protein first thing in the morning, while others think that post-workout is the ideal time.
Here’s a breakdown of the pros and cons of each time, so you can decide what works best for you.
Consuming protein first thing in the morning has been shown to help with weight loss. One study showed that those who ate protein for breakfast consumed fewer calories throughout the day.
Another study found that those who ate protein for breakfast felt fuller and had less desire to snack later in the day. If you’re trying to lose weight or cut down on snacking, eating protein in the morning may be a good option for you.
On the other hand, some people believe that consuming protein post-workout is ideal, as it helps with muscle recovery. A 2013 study found that those who drank a protein shake after their workout had greater muscle gain than those who didn’t.
So, if you’re looking to build muscle, drinking protein post-workout may be the best option for you.
Add Premade Protein Shakes To Your Menus
If you choose premade protein shakes because of how convenient they are, add them to your meal plan the right way.
Drink a protein shake for breakfast or lunch as a meal replacement when you’re tight on time or trying to lose weight.
Or, drink shakes as pre- or post-workout nourishment.
Don’t overdo it with premade protein drinks, however.
Drinking one to two protein shakes daily is usually plenty.
On days you’re on the go, you might rely on protein shakes a bit more.
To create healthy meals that complement premade protein shakes, aim to fill your plate the following way:
- Fill half of each plate with non-starchy vegetables
- Fill one-fourth of your plate with protein foods
- Fill one-fourth of each plate with fiber-rich starches
Add three servings of dairy foods, non-dairy equivalents , or protein shakes to each meal plan plus 1-2 servings of fruit daily.
Choose at least one healthy fat at each meal or add fat to homemade protein shakes to increase satiety.
Heart-healthy fats to consider include oils, avocados, nuts, seeds, nut butters, and seed butters.
For more information about premade protein shakes, healthy eating plans, weight loss, and exercise programs for women, sign up for the Fit Mother Project plan for busy moms.
Or, try a free meal plan and workout to begin your journey toward better health today!
Writer, The Fit Mother Project
Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.
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When To Drink Protein Shakes
There is no precise time on when you should drink. When you should drink your protein shake depends on your routine and your fitness goals. If you are working out to build muscles, drink protein shakes before or after your workout.
But if you are aiming to lose weight, drink your protein shakes during the morning when the body needs fuel the most. Some even use protein shakes as a replacement for their breakfast. They add some fruits and eggs to make it more nutritious.
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How Does Premier Protein Work
Premier Protein works by deriving protein from multiple sources and then putting into a premade shake or protein bar. This makes the digestion of your necessary protein levels easy and portable. People who are too lazy to mix their own powders can find a possibly decent way to replenish their body after a hard workout.
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Drinking Too Many Protein Shakes May Make You Gain Weight
It’s worth noting, first and foremost, protein shakes are not a full, meal replacement and often contain nasty additives. Likewise, too many of them could actually make it harder to lose weight. The Mayo Clinic warns that drinking protein shakes daily, on top of your regular diet, may lead to the intake of way too many calories, likely causing weight gain. Certain protein powders are high in sugar, or even scary chemicals, according to Harvard Health, which will also be detrimental to your fitness goals.
A first-person account in Pop Sugar notes an increase in energy levels overall, as well as a curb in cravings, from daily protein shakes. But a healthy, balanced diet is all you really need to feel full and satisfied and to fuel your workouts. If you’re having a protein shake every day and looking to lose weight or promote muscle growth, ensure you incorporate bananas, blueberries, or other healthy whole foods, along with eating full meals as normal. What everyone gets wrong about eating healthy, after all, is it’s not actually that complicated.
What Are Protein Shakes
Protein shakes are made from powered protein. This protein usually comes from eggs or milk, but it can also come from plants such as soybeans or rice. Ingredients such as vitamins and minerals, artificial flavoring, thickeners, and added sugar. In most cases, youll get 10-20 grams of protein in a scoop. You can make protein power into a shake with just a bit of water or milk, or you can add it to your favorite smoothie.
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Is Protein Powder Good For You What You Need To Know
Lamorna Hollingsworth said, Protein is involved in nearly every bodily process and is needed to build, repair and maintain muscles. Protein is satiating, meaning it helps us to stay fuller for longer – which is why you dont get hungry so quickly after you eat something containing protein. If you dont get enough protein, you could experience a loss of muscle mass and an increased risk of infections, among other things.
We need to eat protein throughout the day because unlike carbs which are stored in the body as glycogen and fat which are stored in the body as triglycerides, the body cant store protein for quick use. Protein powder is a convenient and cost-effective way to consume protein and can be helpful for individuals who arent getting enough protein from whole foods.
A protein powder can help you meet your daily protein target in combination with whole foods. These products can also help you cut back on meat and dairy protein sources if you are trying a plant-based diet.
Protein powder may be good for you if you are trying to lose weight. A review of research studies found reductions in body weight and fat mass in adults taking whey protein supplements. Some studies recommend having 30g of protein at meals to help with appetite control, fullness, and weight management.
You Could Be Consuming Toxins And Heavy Metals
While protein shakes do help with muscle growth and can be an easy source of protein for those who aren’t getting all those amino acids, be careful: Most protein powders contain heavy toxins and metals, including lead. This is due to the way the protein is grown and manufactured, and if you consume too much, you can experience high levels of toxins in your system.
“Anyone who takes a protein powder, or any supplement, needs to do their research and choose a third-party tested supplement,” says Goodson. She recommends the NSF Certified for Sport and Informed Choice. The Clean Label Project is also a great third-party source that does frequent testing of products.
“This can help minimize the risk that protein powders and supplements are laced with other ingredients than what is on the label,” says Goodson. “While it may not be a 100% guarantee, it is very close and weeds out those supplements at higher risk.”
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Do Protein Shakes Fill You Up
Protein shakes can either fill you up or just add to your daily nutrition, depending on the type of protein youre using and what you consume it with.
For example, using a protein supplement alongside frozen fruit and a healthy fat source, like peanut butter, could make a smoothie that is much more filling, while using it simply mixed with water isnt so filling but makes a good snack.
The content of protein shakes can vary greatly, so check the label for calorie, fat, and sugar content to help you make a decision.
Those that are higher in calories will be more filling than a low calorie or sugar-free version. You can always increase the calories of your shake by mixing it with milk instead of water.
Benefits Of Whey Protein And Other Shakes
You probably already know the numerous benefits of protein consumption, which include making you feel for a longer period of time than other nutrients, improving muscle growth, and assisting with weight loss. Even if you are looking to build an eating plan that helps with weight gain, protein will help ensure that you add as much muscle as possible so that you can maximize strength and performance efficiency.
Protein shakes offer the same benefits of protein intake while providing you with a convenient delivery method compared to whole food protein sources such as chicken, steak and tuna. Shakes are an especially convenient form of measurable protein supplementation before, after, or even during a resistance training workout. It’s much easier to prepare and drink protein shakes with a precise amount of protein out of a blender bottle than it is to prepare a fresh meal, especially for busy fitness enthusiasts who still want to ensure they consume the right amount of protein each day.
Shakes can also provide you with varying tastes and flavor combinations that you might not get from typical protein-rich foods. Strawberry, mocha, and vanilla are all common flavors found in meal replacement protein drinks.
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Is Premier Protein Good Or Bad Our Conclusion
Premier Protein might be a good choice for the athlete on the run who does not have time to blend their own drink out of a higher quality option. While this product is not all bad, the amount of sodium, fat, and carbs it contains in addition to the super low quality protein sources stopped it from earning a spot on our top ten list. Find our highest rated, truly top-notch protein powders for muscle growth and recovery in our Protein Powders category.
Amino Acids And Whey Protein
Whey protein is a complete protein, containing all nine essential amino acids. Amino acids are important for many functions in the body, from building muscle to creating new immune cells, says Smith.
Your body makes many amino acids on its own, but not essential amino acids. You have to get essential amino acids through your diet, and consuming whey protein is one way to do that.
But dont discount incomplete proteins. Most plant proteins, like legumes and nuts, dont contain all the essential amino acids. But they have plenty of health benefits. When you eat a variety of incomplete proteins, you get more than enough essential amino acids to meet your bodys needs.
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Do Protein Shakes Make You Fat
If you’re drinking a protein shake in addition to your regular diet, then yes, you may see an increase in weight. However, if you’re using a protein shake as a meal replacement or snack, it can actually help you lose weight. This is because protein shakes tend to be very low in calories and fat, while still providing plenty of nutrients and satiety.
So, if you’re looking to lose weight, drink a protein shake in place of a high-calorie meal or snack. You may also want to consider adding some healthy fats, such as avocado or olive oil, to your shake to help promote weight loss.
What To Look For In A Protein Shake
If there’s one thing the experts all agree on, it’s this: when it comes to protein shakes, you want to steer clear of added sugar. “Consuming a high amount of added sugar can be deleterious to anyone’s health,” Rose says. “It has been linked to unwanted weight gain, increased triglyceride levels, and type 2 diabetes.”
In addition, you’ll want to ensure you’re getting the best source of protein from your shake. “It’s important to seek out a protein base that contains the full spectrum of essential amino acids, which promote proper nourishment, satiety, and muscle recovery,” says celebrity chef and certified nutritionist Serena Poon. Rose recommends whey and casein, which are complete sources of protein that can increase muscle mass, as well as soy and pea proteins for plant-based individuals.
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Potential Downsides Of Protein Supplements
With the popularity of low-carb diets in recent years, there is sometimes a misconception that the more protein you consume, the better but this isnt necessarily the case. Overall, the average western diet supplies more than enough protein to meet the bodys needs its more a matter of eating a balanced blend of protein and carbs at each meal and snack to help you feel satisfied and keep your blood sugar levels in check. Furthermore, although some extra protein may be beneficial after exercise, you may not need quite as much as you think. Most experts stress that after exercise your body really needs carbs in order to recuperate so if you do use a protein shake as your post-workout snack, make sure it has an adequate carbohydrate content as well.
Consuming too much protein can put excess pressure on the kidneys as any additional protein not used for building muscle is broken down to carbohydrate and a nitrogen group which is excreted by the kidney , and can cause an increase in weight. Aside from this, you may get minimal muscle-building benefit if you take in more protein than can be absorbed by your body at a particular time which, given the high cost of many protein supplements, may represent a bit of a financial drain as well.
What Are The Risks
There are numerous risks to consider when using a protein powder. Among them:
- A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
- We don’t know the long-term effects. “There are limited data on the possible side effects of high protein intake from supplements,” McManus says.
- It may cause digestive distress. “People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,” McManus points out.
- It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.