Is Taking Huge Amounts Of Protein Necessarily Good For You
Dont be deceived. Overeating protein is not bad for your health. A lot has been said about how eating vast amounts of proteins can lead to damage to the liver and kidneys. Others have even claimed that too much protein can cause osteoporosis, which is characterized by porous, hollow bones that can easily break.
It turns out that, this is nothing but a myth. There is no evidence, whatsoever, to support those claims. However, evidence supporting the benefits of eating protein in plenty is all over the place.
In one of the studies that have been carried out, it was established that healthy adults could eat as much protein as they want. For healthy adults, eating between 0.6 and 0.9 grams of protein for every pound of body weight is recommended. In the final analysis, eating some protein is right for your health.
Should I Take Any Other Supplements
When focusing on nutrition you may feel that supplementing is the only way to get key nutrients. Supplement can offer a boost to fill in the gaps in your diet. If you have been wondering, should I take amino acids on rest days? The answer might be yes. Amino acids are a supplement that may aid your recovery during rest days. Consider asking your doctor or personal trainer for some guidance with post-workout nutrition and supplements.
How Many Protein Shakes Should I Have A Day
The number of protein shakes you should consume a day depends on how much protein is in each shake and how much protein youre consuming a day from other foods. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. But its important to remember that protein shakes are to serve as supplements, so one protein shake a day should be more than enough if youre eating healthfully and getting a majority of your protein naturally.
A warning for those with weight loss goals: Too many calories from any source including protein will lead to weight gain. So there is an upper limit of how much protein intake is actually beneficial. When you have your post-workout protein shake, youll still want to include a mix of carbs and fats for a complete snack after your workout to optimize recovery and restore your energy levels. Aim for a 3:1 ratio of carbs to protein for your post-exercise snack or meal . So if you consume 20 grams of protein in your protein shake, make sure youre also having 80 grams of carbs with it. A winning combination of protein and carbs will ensure your body can maximize protein and glycogen synthesis.
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What Exactly Is A Protein Shake
There are several popular forms of protein shakes that you can buy pre-made or blend right at home. Most commonly, protein supplements come in powder form and can be added to smoothies, dessert recipes or simply mixed with water.
Plant-based protein shakes made from soy or pea protein are popular among vegetarians and vegans. Although plant sources often provide fewer grams of protein per serving, these picks provide similar benefits to powders made from animal products, according to a January 2019 study published in Sports.
When Are The Best Times To Eat Protein
Its not about protein shakes. Its about protein. Protein shakes are just one of MANY good sources of protein. You wouldnt ask when are the best times to eat egg whites, would you?
This is pretty much the same damn thing.
So the question is, are there certain times of the day that are more ideal for consuming protein?
The answer is yes. Here are those times, in order of importance
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Protein Shakes To Take After A Workout
There is also a counter-argument for this in the favor of drinking a premier protein shake after a workout. Exercising in a fasted state will burn the most amount of calories, and the work done on your muscles will be greater as well. Moreover, because of a phenomenon called the anabolic window, your muscles are open to absorbing all the protein it can get after the workout session has commenced.
Is premier protein good for after a workout? As answered earlier, taking protein shakes after a workout is just as effective as taking it before. Especially because of the phenomenon called the Anabolic Window, which will soak up all the protein you throw at your fatigued muscles. The below list is our top pick for protein shakes after a workout:
Is It Better To Drink Protein Shakes In The Morning Or At Night
If youre looking to lose weight, a great time for you to drink your protein shake could be in the morning. Thats because protein is one of the most crucial nutrients for fat loss. Starting your day with protein can give your metabolism a boost and keep it raised all day long. Protein can also reduce your appetite throughout the day by reducing levels of the hunger hormone, ghrelin, and increasing the levels of appetite-inhibiting hormones like peptide-1, peptide YY and cholecystokinin. So if youre working toward weight loss, then drinking a protein in the morning may help you to consume fewer calories throughout the rest of the day.
That said, if your goal is to build muscle mass and strength, then the time of day you have your protein shake may be different. Protein is important for building muscle however, your body naturally breaks down protein during resistance training or weight lifting. So to make up for the protein that your body breaks down, its advised to consume extra protein within 2 hours of your workout. That means if you work out in the morning, then its suggested that you have your protein shake in the morning. But if you work out at night, then its typically better to have a protein shake at night around the time of your workout.
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The Importance Of Adequate Protein Intake
Without getting enough protein in your daily diet, you could sabotage your weight loss efforts. So far, the research has shown that higher levels of protein help keep fat free mass down and maintain.
When it comes to building and maintaining muscle size and strength, adequate daily protein intake is essential. This meta-analysis of 23 different studies shows that timing isnt as important as the amount of protein consumed.
Food should be your number one source of dietary protein. You should only use supplements when higher levels of protein are needed to help build and repair muscle.
Here are some healthy foods that are high in protein:
What Is More Important A Pre
The answer is, it really depends on you. It comes down to personal preference and whether or not you enjoy incorporating a protein shake into your diet.
Theres, without a doubt, the benefit of adding some high-quality whey protein into the diet in terms of its bio-availability, as it can be quickly digested and used for muscle building. A study by Schoenfeld actually investigated whats better for muscle adaptations a pre- or post-workout shake. The results didnt show favour one way or the other when total daily protein and the quality was matched. Pre did not outperform post or vice versa.7
It really comes down to a preference- and convenience factor. You could go for a pre-workout shake, a post-workout shake or both. There is one rule however, make sure you get good quality protein in the time before and after your training. How long before- or after your training should you consume your pre- or post-workout protein shake? Well, that depends on what type of protein youre using. General guidelines are anywhere from 1 to 3 hours before training and 1 to 2 hours after training.3
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When Is The Best Time To Take Protein
This is a widely debated topic as there are benefits to be gained from taking protein at many different times throughout the day, from breakfast, before and after training, between meals and even before bed. The honest answer is the best time to take protein is entirely dependent on your personal preferences, lifestyle, and goals. The overall amount, quality and frequency of protein consumption is generally more important than the time of day it is taken.
Do You Really Need A Protein Shake After Your Workout
While all dietary sources of protein contribute to this process, there are benefits to eating protein shakes after exercise. Post-workout protein shakes are a convenient source of nutrition that your body needs after exercise. Restores energy and contains protein to help repair muscles and increase strength.
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Bedtime Protein > Bedtime Stories
Taking Protein Powder Before Bed
Apart from drinking water, sleep is the most important routine in your life. Its arguably even more important than eating you can go longer without food than you can without sleep. Pairing good sleep with great nutrition is one of the easiest ways to keep your body refreshed and healthy. Your body is most productive at repairing and rebuilding tired muscles overnight, which is why your bedtime routine is just as important as your exercise one. Having a protein shake especially one that contains a slow-digesting protein like micellar casein will feed your tissues the nutrients they need over the course of that long fast we call sleep.
The Other 235 Hours Of The Day
While protein uptake is fast-tracked immediately after your workout, the window for muscle protein synthesis stays open for roughly 24 hours, according to a 2012 meta-analysis in Nutrition & Metabolism. That means you need to focus on ingesting enough of the macronutrient all day, every day. Aim to pile in 20-30gfood sources like chicken count tooevery three hours, or four times a day. That same study analysis found that consuming that amount of protein at this specific rate was better at helping men build lean body mass than eating small amounts more often or large amounts less frequently.
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Gastrointestinal Distress During Exercise
Because your digestive system and your muscles and heart are competing for blood, they both don’t get enough and, as a result, they’re both affected negatively. Your body becomes less effective at digesting the protein, and you may experience uncomfortable gastrointestinal symptoms, like gas, bloating, abdominal cramps or nausea.
While this is happening, your heart and muscles also aren’t getting all the blood they need to power through your workout at full capacity. Because your body is trying to prioritize both digestion and exercise at the same time, you may experience fatigue sooner and it might be harder to get through an entire workout.
This effect is magnified when you eat protein or fat before a workout, because the two macronutrients move through the digestive system more slowly than carbohydrates, which your body can use up fairly quickly.
Immediately After The Workout
The time to take a protein shake after a workout is dependent on when you took a protein before the exercise. You may want to give yourself a 3 to 4-hour interval between the pre-workout to the post-workout protein shakes.
Say you ate a protein 30 minutes before a 1-hour workout. What it means is that you have 2 and a half hours before you eat the next protein shake. That way, you are better placed to enable your muscles to repair themselves.
The reason for that is simple, the main source of energy burned by the muscles is in the form of glycogen. When your body starts running low on glycogen, it resorts to breaking down the protein in the muscles, which is counterproductive when you are trying to increase your muscle mass. You have to time your protein intake perfectly to rebuild any muscles that could have been broken down.
Protein Shake For Weight Loss
People who are looking to lose weight are advised to eat protein in plenty. A high protein intake helps to reduce appetite and raise the metabolic levels.
To reduce the time after which you will feel hungry, protein inhibits the production of ghrelin, a hunger hormone. This is together with increasing peptide-1, peptide-YY, and cholecystokinin, which are hormones that work to reduce appetite.
To effectively lose weight, the best time to eat a protein shake is in between meals. This helps reduce the number of calories you eat in a day. In one study, it was established that eating high-protein yogurtin the afternoon leads to the consumption of fewer calories at dinner.
This is in comparison with those who eat chocolate or crackers as a snack in the afternoon. The constant is that the subjects got a similar number of calories from the yogurt, chocolate, and crackers. For maximum weight loss, you should eat and much protein throughout the day as possible.
Steves Protein Brand Recommendations
Over the past 15 years of training, Ive tried dozens of protein powders, and I keep coming back to 2 brands that fit my style and budget:
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What Are Some Of The Types Of Protein
Protein is one of the nutrients your body needs to function properly. Unlike the other nutrients, it plays multiple roles, and your body cannot do without it. Apart from being a source of energy, protein repairs damaged tissues. It is also important for growth and prevents disease and infection.
Naturally, protein exists in abundance in foods such as legumes, seeds, grains, dairy products, eggs, fish, and meat. If you cant eat enough of it in your diet, you may try protein supplements.
The following are some of the commonly available protein powders from which you can make protein shake:
Whey protein: This is dairy-based protein. It will supply your body with all the key amino acids and is quick to absorb.
Soy protein: This a plant-based protein. Like the rest, it contains loads of amino acids and has quite many health benefits.
Casein protein: Here is another dairy-based protein, which is sure to supply your body with essential amino acids. Due to its slow absorbability, people often take it as a snack just before bed.
Rice protein This is another plant-based protein that comes with very low levels of lysine, an essential amino acid.
Pea protein: Here is a plant-based protein. It contains low amounts of the essential amino acids methionine and cysteine.
Hemp protein: This plant-based protein is made from hemp seeds. It contains high amounts of fiber as well as omega-3 and omega-6 oils. It, however, contains low levels of the essential amino acid lysine.
Drink A Protein Shake After Your Workout
Youve probably heard this tip before. It seems as old as time. But there are several good reasons why you should drink a protein shake after your workout. Protein, no matter what form, is essential to your diet. Not only does protein help you recover and build muscles, but your body also uses it to create hormones, enzymes, and vital immune system cells to keep you healthy.
You can drink a protein shake any time of the day, but right after your workout is the best time. Lets find out why you need a protein shake after you leave the gym.
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