Benefits Of Drinking A Protein Shake Before Bed
A convenient breakfast drink can double as an excellent pre-sleep drink, too. Protein shakes are best known for building muscles, but they can have extra advantages when consumed at bedtime. Since
A convenient breakfast drink can double as an excellent pre-sleep drink, too. Protein shakes are best known for building muscles, but they can have extra advantages when consumed at bedtime.
Since early mornings are the best time for working out, drinking a post-workout protein shake during breakfast is common amongst many health-conscious Americans. Protein compensates for energy expenditure during exercise and helps build muscles. However, severalWiley studiesVerified SourceWileyMultinational publishing company specializing in academic and instructional materials.View sourceshow protein-ingestion at bedtime can improve your muscle strength, size, and fiber intake.
Why You Need Protein
Protein is one of the three main macronutrients along with carbohydrates and fat. You need all three of these things to have a well-rounded diet. Protein helps your body with the several functions, including:
- Muscle synthesis
- Tissue repair
- Building and maintaining strong bones
You can get protein from animal products, like meat, seafood, eggs, and dairy, or plant products, like tofu, edamame, beans, and nuts. You can also consume protein in shake form. Some common sources of protein in shakes are whey, casein, pea, and hemp.
It can be super convenient to get some of your protein from a shake, because you dont have to worry about cooking or preparing it, and its easy to take on the go. Supplementing your diet with a protein shake can help you keep your body fueled up properly, no matter how busy your schedule is or how much you hate to cook.
Do You Need A Protein Shake
Not everyone needs the extra protein that a protein shake can add to your diet. But protein shakes can help if you are not getting enough protein in your diet. You might benefit from drinking protein shakes if:
- You are starting a new workout regime or increasing the time or difficulty of your workout. Youll need that extra protein to build muscle.
- You are still growing. Teenagers more likely need protein than the average adult.
- You are recovering from an injury.
- You eat a vegan or vegan or vegetarian diet. A plant-based protein powder can help you pack more protein into your diet.
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Does Drinking Protein Shakes Help Build Muscle For Women
Whether youre an avid gym junkie or not, youre probably familiar with protein shakes. No longer reserved for the likes of professional bodybuilders or athletes, protein powder has recently gained mainstream popularity and for good reason. No matter your gender or fitness goals, everyone should aim to consume enough protein for optimal health and wellbeing.
Although the benefits of getting sufficient protein are plenty, there are also some common misconceptions which, unfortunately, may deter women in particular from supplementing with protein. Some women may wonder, Does drinking protein shakes help build muscle for women? And to what extent? Read ahead for the answer to this question, as we detail the benefits of protein and bust some popular myths below.
How Much Protein Do I Need
Your protein needs are going to change throughout your life. Similarly, your protein needs will look different than your neighbor or friends protein needs. Protein needs vary depending on your activity and if your trying to build muscle. The following are guidelines for daily protein intake. It is always best to check in with your doctor or nutritionist if you have questions about how much protein you need per day. Recommended dietary intake for protein per day:
- Women need 46 grams protein daily
- Men need 56 grams protein daily
You get protein from foods such as eggs, yogurt, meat, and even some plants. If you choose to supplement with protein powder, its essential to remember that you dont need that much protein powder to make up your daily needs.
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So How Many Protein Shakes
Excellent. Now that we’ve busted the common protein myths floating around in the fitness industry, it’s time to cover the crucial bit. How many protein shakes should you consume daily? Well, the answer is both straight-forward and not at the same time. You’ll see what I mean in a while.
Here are the steps you need to follow to calculate the number of protein shakes you need.
Dont Forget The Extras
Many people like to make their protein shake super simple, and that is totally fine. But dont forget you can change the nutrition content and flavor of the shake with some extra ingredients. If you have a little extra time or you want your shake to replace a meal, this is definitely encouraged. Here is a list of some of the ingredients you can add, but be open-minded to other options: * Cinnamon and other spices * Yogurt * Milk, soy milk, or almond milk * Peanut butter or almond butter * Nuts and seeds * Oats * Grains * Maple syrup * Vanilla extract
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Frozen Bananas Can Replace Ice
When you add ice to a smoothie, it is usually meant to make it cold and prevent you from having to put it in the refrigerator to cool before you can drink it. However, you can get the same temperature and consistency by using a frozen banana. When you go to the store, get a bunch of bananas and cut them either in half or in quarters. Put them in a freezer container and keep them frozen. Every time you make a protein shake, grab a piece of banana and throw it in, and it will create a creamier texture while also acting as your cold element.
You Can Get More Nutrition
There are also some nutritional benefits to drinking protein shakes. First of all, the protein itself can be really good for your body. A lot of the other ingredients are also good for you and will further increase how many superfoods you consume, such as fruits, vegetables, oats, grains, and nuts. Some protein shakes use milk, which gives you more calcium, or nut butter that offers even more protein. Some ingredients have fiber, omega-3 fatty acids, and vitamin C.
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Benefits For Muscle Gain
Protein shakes were initially consumed by athletes and gym enthusiasts who wanted to increase their muscle mass and improve their performance.
In fact, combining protein shakes with resistance training may promote muscle growth and enhance physical performance and recovery (
For example, one study in 40 men showed that those following a high protein diet achieved via protein supplements lost more fat mass and increased their muscle mass when they added strength and cardio training, compared with the control group .
Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss .
Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle.
Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.
Losing fat from around your waist is especially important. Increases in visceral or abdominal fat cause chronic inflammation, which has been linked to insulin resistance and heart disease .
In one study in 37 women, those who consumed an extra 40 grams of whey protein per day, showed a small reduction in abdominal fat compared with those who received a lower protein-quality supplement .
What Are The Benefits Of Taking Whey Protein Shakes
Whey protein shakes have a huge effect on the human body if consumed in a good amount. Five evidence-based health benefits of whey protein are as follows:
- Whey provide a high quality of protein that contains all the essential amino acids and minerals for your body.
- Whey protein promotes muscle growth as the amino acid present in help in muscle loss. It contains a branched-chain amino acid called leucine.
- If you have a problem related to blood pressure, then whey protein helps lower blood pressure.
- Whey protein help treat type 2 diabetes. Type 2 diabetes is a chronic disease which is caused by a spike of insulin in the bloodstream.
- Whey protein help reduce inflammation, which means in the short term, inflammation is beneficial. Still, in certain cases, it turns into a chronic disease.
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What Exactly Is Whey Protein
Milk has two major proteins: whey and casein. Its the liquid that floats on top of a yogurt container. Researchers later found its significance after it was frequently wasted during the cheese-making process. Its now sorted and dried into a powder that may be used in smoothies or baked items.
Look for whey protein that doesnt include a lot of additives. Check the nutritional label to ensure there are no additional carbs, chemicals, or refined sugar in the product youre buying.
Whole protein sources, such as meat or fish, provide additional vital elements that support excellent health, according to a report published in Nutrients in February 2018. Adding a serving of whey protein powder to your regular protein consumption from whole foods is an easy method to add 25 to 50 grams of protein.
Just keep in mind that whey protein should be used as a supplement to whole-food protein sources. Its convenient, especially when you need a quick breakfast on the run, but it shouldnt be your only protein source.
Track Everything You Put In Your Mouth
Do you know how much protein is in that delicious grilled chicken breast you ate for lunch? No? Then how would you know if you’re hitting your daily, required protein intake? Hopefully, you now see the need to track your food intake.
Yes, every single food item that goes into your mouth. Get those beef jerky cubes you consider as ‘light snacks’ in, they count. Not to forget that tiny cup of Greek yogurt that counts, too.
Track your food intake for a minimum of 2 weeks, so you establish a baseline dietary pattern. You should be able to gauge your rough daily protein intake by the end of the period.
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Whey Protein Vs Casein Protein: Which Type Of Protein Is Better To Have At Night
Both casein and whey are by-products of cheese production, but one of the significant differences between them is how quickly your body absorbs them.Your body breaks down protein into amino acids, which circulate in your bloodstream until theyre absorbed. When you consume whey, amino acid levels stay elevated in your blood for only 90 minutes. But when you consume casein, the levels of amino acids stay elevated for 4-5 hours. Like it does in cheesemaking, casein forms curds once its exposed to the acids in your stomach, which lengthens your bodys digestion and absorption processes.
If your goal is to maximize muscle growth through the night, its advised that you opt for casein protein before bed, as it provides your body with a slow, steady release of amino acids. Compared to whey protein, casein proteins slow release makes it ideal before fasting situations, such as during sleep. Your body digests and absorbs whey protein much quicker, so it serves a better purpose as a workout protein.
How Much Protein Should You Get In A Day
Protein is one of the three macronutrients, meaning alongside fat and carbohydrates, it’s an essential nutrient your body needs to function. The party line is American adults should get at least 0.8g of protein per kilogram of body weight, Cassetty said which is the equivalent of 0.36g of protein per pound of bodyweight .
However, many experts think that’s set too low, Cassetty said, adding that, “for optimum functioning and satiety benefits, more can be better.” That’s roughly 20 grams of protein per meal or 30 grams per meal for active people.
But your body can only process so much protein in a day, so extra doesn’t convert to more muscle. And protein still contains calories, so if you’re just adding protein onto your existing calorie intake, those excess calories can be stored as fat, Cassetty said.
“The key to upping your protein intake is to have it in place of something else. If you just add it to your diet, there’s a good chance you’re creating an excess.”
Check with your primary care provider before significantly boosting your protein intake. People with low blood pressure, calcium deficiencies, and other specific maladies may experience adverse effects from whey protein.
Can I Drink Protein Shakes For Breakfast
If youve considered the information above and have decided that drinking a protein shake in the morning best aligns with your goals, you might wonder if you could just have that protein shake as your breakfast.
Experts recommend spreading protein intake evenly across the day, meaning the average person should eat roughly 25 grams of protein per meal. Most Americans eat around three times more protein at dinner than breakfast, so consuming a protein shake for breakfast can be a smart way to evenly distribute protein intake across your meals. Its also important for people who work out in the morning or in a fasted state to get in some protein early, as they havent consumed protein in a while.
Choosing to have a protein shake for breakfast may also depend on your flavor preferences and what you crave in the morning. If youre someone who likes sweets or coffee first thing in the morning, then maybe a protein shake with Gainfuls Caffe Mocha or Strawberry Milkshake Flavor Boosts makes sense to have as breakfast. You can even turn your Gainful protein into a morning iced coffee using milk, Gainful protein powder, and the Caffè Mocha or Madagascar Vanilla flavor stick.
Protein Shake Mistake #: It’s Not Just About The Shake
It’s easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they’re doing it for the sake of their strength. That doesn’t mean three shakes a day will work for you you can source the same amount of protein from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you’re double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.
“When youre looking for protein bars its important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g is considered high in saturated fats, explains Jenna Hope, , MSc, BSc . Additionally, whilst these bars are a convenient source of protein, many of them are made using artificial and highly processed ingredients.”
Protein bars “should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack, explains Hope. The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.”
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Are There Any Scenarios When A Protein Shake Is The Best Choice
Do you remember earlier when I was explaining that convenience was the only real difference between drinking a protein shake and eating a high quality food source of protein? And how there was no benefit to consuming a fast digesting shake immediately after your workout?
Do you also remember when I used the phrase under most circumstances when saying those things, and said Id explain what I meant a little later?
Well, its later.
As I was saying earlier, under most circumstances, it wont make any difference whatsoever whether your source of protein in a meal is a shake or a high quality food source.
But, are there ANY scenarios when maybe, just maybe, a protein shake would have some advantage over food?
The answer is yes, and these are those scenarios
When Should I Drink Protein Shakes
Protein powder has benefits both pre and post-workout and works terrifically as a filling, convenient and healthy snack, ideal for women with busy lifestyles. Although its good to have a naturally protein-rich diet, protein shakes are great in that they increase the protein you consume, without adding the extra carbohydrates and fat that are often present with food including meat, fish, soy, eggs, beans, and legumes.
Protein shakes are great in the morning as a quick liquid meal thats easy to digest. As a pre-workout snack, if consumed around 45 minutes prior to exercise, it can boost energy levels, helping you go harder in the gym for longer. After a workout within 30 minutes, drinking a shake will provide needed amino acids to muscles, ensuring for quicker muscle recovery.
Hopefully, this answers the question, Does drinking protein shakes help build muscle for women?. Now you can see that in one full scoop of quality protein powder from Happy Way, you too can grow lean muscles, assist in functioning and help with your overall wellbeing.
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What You Should Do
McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include
- difficulty eating or an impaired appetite
- a surgical incision or a pressure wound that is not healing well
- a serious condition requiring additional calories and protein in order for you to get better .
Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. “You’ll find,” McManus says, “that there are many ways to get protein without turning to a powder.”