Potential Side Effects Of Consuming Too Much Protein
Consuming protein excessively can lead to osteoporosis, and can worsen existing kidney problems as well.
The Department of Health advises against consuming protein more than twice the recommended daily intake.
Additionally, a high protein diet can kickstart your weight loss journey, but it will be short lived, as protein in excess can be stored as fat, and the extra amino acids are excreted. So it can potentially lead you to gain weight.
Drinking a protein shake before and after workout have their fair share of benefits. After seeing all the researches that were carried out, and the overall result yielded from both drinking before and after are both very close. Do whichever goes with your routine best.
What truly matters is how often should you drink a protein shake? According to the US RDA, a minimum of 0.8g of protein per pound of bodyweight should be consumed or more if you want to promote muscle growth.
Other researchers conclude that the number of protein ingested is a more significant factor rather than WHEN you take it. What truly matters is taking in your required amount of protein and macros to reap the most benefits.
Nevertheless, the effects of protein shake before and after workout will definitely be contrasting. In fact, there are opposing researches supporting both. This is because there are different applications for differing intake. Kind of like how you would not have a heavy meal right before sleeping.
Protein Shake After Training
Your muscles are probably more receptive to the supply of protein after the stress of your workout, so protein shakes can make a valuable contribution to muscle building and muscle regeneration. One of the reasons for this is that proteins support muscle protein synthesis after exercise, effectively helping to increase and maintain muscle mass. However, just as with pre-workout protein shakes, there are a few factors to consider when taking them after a workout. Here, too, it is worthwhile to pay attention to an easily digestible preparation. Because directly after exercise, a rich protein shake with a lot of milk may be too much for the stomach. Some athletes therefore prefer to mix their Whey Protein with water after training to avoid this. In addition, it is worthwhile to pay attention to a protein powder with high value, because only then you can ensure the supply of the muscles with all important amino acids.
After an intense workout, the body demands energy. A shake with Whey protein after training is a good option, because it is quickly prepared and is available as a quick source of protein for the muscles. This is especially crucial if you want to stay within the anabolic window for protein intake after exercise. Because this plays an important role especially for muscle building.
Does Protein Give You Energy
Protein does not give you energy.
Protein is really useful to the body and makes fills our stomachs up really really well. When we eat protein our body senses a lot of dense food has entered our system and we quickly feel full. Protein shakes provide essential amino acids that our body uses to build complete proteins for healthy muscles, bones, and other systems and structures in the body.
So, it is likely that when we feel more energized what we are actually feeling is less hungry.
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Who Needs Protein Shakes
Whether your goal is weight loss, muscle gain, or generally improving your fitness, protein shakes can assist your progress in many ways thanks to their wide range of benefits. Protein shakes support muscle gain, enhance recovery, improve performance, reduce muscle loss, and help to maintain muscle mass, even during weight loss.
How Do You Know If A Pre
If you dont enjoy training on a stomach full of food, but dont want to train fasted, then consuming a shake before your workout could be a good idea. Pre-workout shakes are a convenient way to absorb protein, roughly an hour before training, without having to worry about feeling full and bloated when exercising.
Another good reason to take a protein shake before a workout could be that you train early in the morning, or rush off during your lunch break and simply dont have time to eat before training.
Once youve had a pre-workout protein shake, the amino acids present from the protein will be available in your bloodstream during- and straight after your workout to help your body to build- and repair lean muscle tissue. 8
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Protein Timing Performance Recovery And Fitness
As you may have noticed, theres no strong evidence that pre- or post-workout protein timing makes a meaningful difference in muscle growth, glycogen , or EPOC-related calorie burn.
And at least one head-to-head study has shown comparable results when it comes to pre- vs. post timing.
But just because pre- and post-workout protein timing studies dont show huge differences doesnt mean you should altogether dismiss the idea of having protein around the time you train.
For one thing, as the authors of 2018 paper from Frontiers in Nutrition point out, theres no practical advantage to delaying your protein intake after you finish training, only potential downsides.
Overall, theres a good chance that consuming protein during or immediately after exercise is more effective than consuming protein an hour or more after training.
And endurance athletes, listen up: a meta-analysis of 11 studies found an immediate 9% increase in performance from consuming protein and carbs pre-exercise compared to carbs alone. You dont need protein and carbs before every practice session, but the evidence suggests its a winning strategy for competition.
Now that youre up to speed on the research, heres some common sense advice: If youre an athlete, a fitness enthusiast, or you want to build muscle by lifting weights , it pays to experiment with pre- versus post-workout protein timing!
What About Protein Snacks
As you should be able to get enough protein from your diet alone, itâs important that you follow instructions on packets properly if you decide to take a supplement such as a protein powder. If youâre ever unsure about whether a product is right for you, speak to one of our nutrition specialists in store or to a medical professional.
7 May 2020
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Do Drink Protein Shakes If You Work Out In The Morning
Many fitness gurus recommend drinking a protein shake before exercising if youre trying to build muscle. Protein shakes for breakfast can help provide extra strength to push you through a workout and build more muscle. However, its also important to consume carbohydrates before a workout as carbs are converted to glycogen, which is essential to powering your body. While many people are tempted to try carb-free diets to lose weight, this can be detrimental to your overall health because of your bodys need for glycogen. Avoid so-called empty carbs like white bread and foods with refined sugars, opting instead for nutritious carbs found in wheat bread, quinoa or sweet potatoes.
Are We Getting Enough Protein In Our Diet Do We Need To Load Up On It After A Workout Two Experts Weigh In On The Craze
Weve all seen him: the guy in the gym who seems to spend as much time chugging a protein smoothie as he does working out and spends half a paycheck each month on supplements.
Though the protein-guzzling gym rat is an extreme example, Jared Rice, a registered dietitian and an ACSM-certified Health and Fitness Specialist, says the prevalence of high-protein, low-carbohydrate diets and a host of misconceptions about proteins role in athletic performance have created a society of protein junkies.
I think the biggest misconception about protein, especially among people eating an American diet, is that were not getting all of it that our bodies need on a daily basis, Rice says.
Below, Rice and registered dietitian Rebecca Scritchfield debunk several popular myths about protein and athletic performance.
Myth 1: Youre not getting enough protein in your daily diet.Though protein requirements vary based on age, gender, size, body fat percentage, activity levels, and other factors, most people need roughly 0.8 to 1 gram of protein per kilogram of body weight, says Rice, a triathlete. Thats roughly 80 grams of protein per day for an 180-pound man . Most Americans eat that much protein easily without modifying their diet, he says.
Myth 2: You need to consume protein powder.Registered dietitian and author Nancy Clark once famously wrote that you dont need a whey protein supplement unless you are a frail, elderly person with a limited food intake.
When Is The Best Time To Take Your Protein Shake
There is no single optimal time to take your protein shake. Ideally, you need to distribute your total protein intake and consume protein every 3-5 hours.
This is because most of use tend to eat a carb-rich breakfast . And our protein intake is heavily skewed towards the latter half of the day, typically dinner.
Several studies show that consuming protein, either through diet or through protein supplements, throughout the day instead of all at once is associated with more efficient muscle protein synthesis.
Indeed, many experts feel that more than protein shake before or after a workout, its your total protein intake thats important. In other words, theres no significant difference.
Recent research suggests that pre-workout protein powders and post-workout protein are equally effective in promoting muscle strength, muscle growth, and changes in body composition.
Why You Should Drink A Protein Shake After A Workout
Is a post-workout protein shake your standard operating procedure? If your aim is to bulk up, gain lean muscles or lose weight more effectively, a post-workout protein shake is key.
It will help replenish your body and prepare you for your next workout. If you havent incorporated a post-workout shake into your routine, its time to start now.
OPTIMAL MUSCLE GROWTH
After a tough workoutwhether youre at the gym or at home crushing reps of burpees, squats, planks and pushupsdrinking a protein shake allows your muscles to soak up the nutrients for muscle recovery and growth. During tough workouts, your body uses carbohydrates for energy, and as a result, your glycogen stores get depleted.
That means your body starts tapping into protein for energy — something you want to avoid when building muscle. Post-workout protein shakes help fill the gap to ensure you continue to gain lean muscle mass.
For weight loss, muscle mass is critical. Muscle increases your caloric burn at rest. The more muscle in your body, the more likely you are to hit your weight loss goals . Whats more? Its really hard for the body to turn protein into fat. Thats why protein is so popular in weight loss diets.
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Protein Powder Made From Real Bone Broth By Ancient Nutrition: Great For Keto Diet
If you are looking for a protein powder developed by experts in the keto diet, Ancient Nutrition one made from real bone broth is the right choice.
It has its roots in Ayurveda and Chinese Herbalism. It is a homemade chicken broth with vanilla powder for added taste and contains effective nutrients such as chondroitin and glucosamine.
The powder is formulated with concentrated chicken bone broth sustainably sourced from farmed chickens from the United States. It does not contain any growth hormones or added chemicals.
When To Drink Protein Shakes For Weight Loss
For best results . . .
- Have a protein shake with breakfast.
- Replace snacks with protein shakes.
Basically, you want to follow the same guidelines while cutting as you do when trying to build muscle. The only difference is that you may want to slightly increase your total protein intake and consume more protein when you get hungry throughout the day.
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Should You Drink A Protein Shake Before Working Out
While a protein shake is a great way to help your body benefit from your workout by quickly repairing damages done, it is also beneficial before working out.
In order to work out efficiently, you need to have the right amount of energy.
To better understand how protein shakes can benefit you, watch the short video below.
A protein shake is a balanced mix of proteins and carbs, which can help to fuel your body and give you the energy you need in order to sustain a good workout.
If you consume a protein shake about an hour or two before you start working out you will have the necessary energy for a consistent workout.
If you try to get your energy off of sugar fuel, you will not make it through your workout effectively. You need to give your body the right kind of energy so that all of your levels stay consistent.
Instead of a protein shake, you can have a small meal that is made up of protein and carbs.
Unlike in the post-workout meal where fat is detrimental, your pre-workout meal can contain small amounts of healthy fat.
However, the more fat you have in your pre-workout meal the longer it will take for your body to digest what you gave it.
Therefore, you should reduce the amount of fat you consume the closer you get to your workout session so that your body has time to properly convert and utilize the protein and carbs you consume.
What To Drink Before A Workout
I have written extensively about the benefits of and key ingredients in pre-workout supplements. If you havent already done so, I highly recommend checking out the following articles.
For those of you who dont have the time to read my previous articles on the subject, heres a brief overview of the benefits of pre-workout supplements.
Pre-workout aids can improve your performance during a workout session and maximize your strength by increasing your energy and stamina. Keep in mind, however, that even when consumed as a beverage, your body may not immediately absorb all ingredients. Thats why you should consume pre-workout supplements before, not during, exercise. Below is a list of ingredients that scientific studies have found to be effective. Look for products that contain these ingredients and dont get lured in by the proprietary blends offered by some manufacturers.
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What Happens If I Eat A Protein Shake After A Workout
Protein smoothies can have a high bio-availability depending on the source. This indicates that the protein is better used in the body than protein obtained from a different source, such as a solid meal.
If you mix your post-workout smoothie with a lot of water or milk, youll be refilling your bodys water supply, which is necessary for muscle growth and recuperation.
Theres also the benefit of convenience. You often have to rush into meetings or go home from work after training. A post-workout protein smoothie is a terrific, simple choice if you dont feel like lugging containers of food to the gym.
Dont Overload On Calories During Other Meals
Protein shakes for breakfast can help you fuel up without packing on calories, but you should still make sure that youre paying attention to how many calories you consume during other meals. Its easy to accidentally binge during lunch or dinner and take in more calories than necessary. Dont ignore your bodys nutritional needs, but also take care not to overconsume.
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Benefits Of Protein Shake
While working out, we constantly subject stress and force on our muscles, and ultimately the muscle fibers get micro-tears. Which, in turn, gets fused with one another to form a more prominent single tissue, and this is how muscle hypertrophy is achieved.
So, to make the whole muscle building process efficient for professionals, and regular folks like you and me, protein shake was formulated. This way, you get to meet the right amount of protein intake daily to meet your fitness demands without while incorporating more muscle-building components without any extra, unnecessary nutrients to worry about.
Now for the main reason you are here- if you should drink a protein shake before or after gym session. There have been many theories regarding the matter, and it is safe to say that you can drink it both before and after since they both showed results.
So, basically, the frequency of protein intake, and when you take it does affect to some extent. But the total protein intake in a day is the biggest factor.
There are also benefits you can hope to reap from drinking protein shakes during workout. As I said, it all depends on your needs and goals and body type.
To help you better understand if you should drink protein shake before or after, I will narrow down the pros & cons of drinking a protein shake before and after workout, so you can JUDGE better.
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.
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