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.”
But If Muscle Gains Are Your Goal Heres How Much Protein You Need Per Day
So we know how much protein most people need, but maybe youre not most people. Youre you, and the optimal amount of protein for any one individual depends not only on their biology and lifestyle but what their goals are, Adam M. Gonzalez, Ph.D., C.S.C.S., assistant professor in the Department of Health Professions at Hofstra University, tells SELF.
A lot of people who drink protein shakes do so because they heard its great for making maximal #gains at the gymor, in scientific parlance, for optimizing muscle protein synthesis . Generally speaking, people who are trying to maintain and build muscle through diet and exercise benefit from getting more protein than the RDA, Gonzalez says.
How much more depends not just on who you are but also who you ask. The Academy of Nutrition and Dietetics , Dietitians of Canada , and the American College of Sports Medicine reached a consensus, after reviewing the research on sports nutrition, that the optimal daily protein intake for active adults and athletes is 1.2 to 2 grams per kilogram of body weight, or 0.5 to 0.9 grams of protein per pound). The International Society of Sports Nutrition came up with a similar number. It recommends 1.4 to 2 grams of protein per kilogram of body weight a day for most people who are exercising with the goal of building and maintaining muscle mass and strength.
What Are Protein Shakes
A protein shake is a dietary supplement. Typically, it consists of protein powder mixed with water, milk, or a milk substitute. Depending on the manufacturer, the beverage may contain other ingredients such as flavorings, vitamins, and branched-chain amino acids .
Protein powders are available to the general public to buy and make at home with a shaker or blender. Alternatively, a person can purchase ready-to-drink shakes that they can consume when convenient.
People may choose protein shakes for several reasons, including the below.
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Should I Drink My Protein Shake Before Or After My Workout
Conventional wisdom tells us that we need to be consuming our protein shake IMMEDIATELY after our workout for maximum gains.
It also tells us that we need to be consuming protein every few hours for maximum protein synthesis by our muscles too.
But what does the science actually say?
According to this abstract:
In general, protein supplementation pre-AND post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts.
And in this study:
These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.
WHAT THIS MEANS: The amount of protein you consume in a day is more important than the timing of your protein when it comes to muscle building. Consuming a protein shake before OR after a workout will result in increased physical performance and muscle hypertrophy provided youre training the right way!
If you need to train and then head to work and you cant eat your protein until later in the day, do what works best for you!
Some people might hate training on an empty stomach, so consuming the protein shake before the workout is beneficial.
Not sure if youre training right?
Protein Shakes For Weight Loss: Why You Dont Need Them
Ill never forget Seth, my friend and neighbor in college, who, like many people, was lured by the clever marketing promoting protein shakes for weight loss. Lisa, I started a diet this week! he shared excitedly. Check it out, Im drinking this shake with all my meals and itll help me lose weight! By adding shakes to his meals, he was on the path to gain weight, rather than lose it. I first commended him for working towards a healthier life, then gently educated him on the fact that these shakes are meant to be eaten instead of a meal rather than in addition to.
Brands that produce protein shakes for weight loss will claim that if you drink their shake, youll lose weight. This is both inaccurate and misleading. Losing weight is based on a calorie deficit basically your body using more energy than it takes in. Protein shakes may be a helpful short-term tool for reducing your overall daily calorie consumption, but eventually, youll need to reincorporate solid food into your diet. The key is to learn which foods and lifestyle activities are sustainable and work best for you.
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Protein Shakes For A Snack
Ah, snacking: our favourite topic. We know a thing or two about snacking and a protein shake is up there with one of our go-to healthier options. Take the Carb Killa® Protein Shake, for instance. They’re packed with protein and low in sugar, meaning theyre a great way to overcome a midday hunger pang or an evening sweet tooth.
It Can Help With Post
Not only is a protein shake good for your muscles, but it can aid you in post-workout recovery. Having protein at least 30 minutes after a workout helps to feed your muscles and repair muscle tissues.
“Foods like protein bars or smoothies/ready-to-drink-shakes can be great options for snacks, especially post-workout snacks to help ensure you get the protein you need to start post-workout recovery,” Goodson.
” is super important after a workout to fuel your muscles,” says Simeone. “We always say it’s best to feed your muscles within 30 minutes of your workout. Additionally, protein plays a key role in producing antibodies needed for immune function, important enzymes, and hormones that boost your mood and more!”
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Apple Pie Protein Smoothie
Peanut butter is one of our favorite protein-boosters as it contains heart-healthy fats that keep you satiated all while tasting delicious. Always check the ingredient list before you buy a jar, to avoid sweetened versions with hydrogenated oils. Top this apple pie smoothie off with some high-fiber oats to keep you full for longer.
Every 8fit meal has the protein you need to meet your wellness goals. and give our personalized meal plan a go.
When To Drink Protein Shakes For Muscle Gain
When it comes to building muscle, consuming enough total protein each day is far more important than when you consume your protein.
Assuming youre already hitting your daily protein target, however, research shows that . . .
- Youll probablygain muscle faster eating four-to-six servings of protein every day than fewer.
- Having some protein within one-to-two hours pre and post training hasat besta very small but positive effect on muscle growth. That said, this doesnt necessarily have to be in the form of a protein shakeyou can also just eat a high-protein meal within a couple hours of the beginning and ending of your workout.
Thus, if you want to do everything you can to maximize muscle growth, consume protein shakes . . .
- Between meals to make sure you evenly space out your servings of protein throughout the day
- One-to-two hours before you train if you havent had a high-protein meal within two hours of starting your workout, or one-to-two hours after you train if dont plan on eating a high-protein meal within two hours of finishing your workout
In the big scheme of things, the timing of your protein shakes relative to your workouts isnt overly important. Your first priority is always to consume enough total protein throughout the day, and your second priority is to evenly spread that protein out across about 4-to-6 meals per day. Once youre doing those two things, you dont need to worry about much else when it comes to protein timing.
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What Are The Other Benefits
Apart from a resounding yes in response to the question, Does drinking protein shakes help build muscle? specifically lean muscles, there are plenty of additional benefits of protein powder. In general, protein helps refuel and regenerate muscles after a workout, improve athletic performance, and maintain overall health. For women specifically, getting the necessary protein is also essential for growing and maintaining healthy and strong nails and hair, since these are largely made up of the same compound.
The benefits dont stop there. Although many women shy away from supplementing with protein for fear of looking manly or bulky, its actually a great way to get into shape and offers a rather holistic approach to health and wellness. Happy Way protein powder is superb for weight management, as it aids in weight loss via natural hunger control , and stabilises blood sugar levels, which helps with reducing sweet cravings.
When You Drink Protein Shakes Every Day This Is What Happens To Your Body
Protein shakes have never been more popular. As a report in Healthline advises, the most well-known and beloved dietary supplement is used predominantly to add extra protein to your diet in order to help you meet your fitness goals. Protein shakes are easy, affordable, and particularly handy for anybody looking to up their intake on the go.
Protein shakes work mainly to promote muscle gain and to help improve performance during workouts and, afterwards, for recovery. They also prevent muscle loss and could even help with weight loss, particularly around the stomach. But, do we need to be drinking protein shakes every day? And what happens if we do?
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Is It Better To Drink A Protein Shake Before A Workout Or Post
As long as you consume protein at some time around your workout, it doesnt matter if you drink your shake before or after. In fact, for a 2017 study, researchers split 21 men into two groups, giving both groups a protein shake containing 25 grams of protein. For 10 weeks, both groups completed a whole-body workout three times per week, but one group received their protein shake immediately before their workout, while the other group received it post-workout. At the end of the study, researchers found no significant differences in muscle strength or size between the groups, suggesting that it doesnt matter whether you drink a protein shake before or after training just as long as you have it within a few hours of your workout.
If you find you need a boost before exercising and not just afterward, consider taking a pre-workout supplement to ensure youre getting the most out of your workout from start to finish. Youll also want to make sure your diet includes the nine essential amino acids histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine for proper protein synthesis, tissue repair and nutrient absorption. Amino acids are the building blocks proteins, so your body needs them to build and repair itself. Branched-chain amino acids , which are leucine, isoleucine and valine, are noted for being particularly beneficial for increasing muscle growth. These can all be found in whey protein and casein protein.
So How Much Protein Do I Need
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It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0.8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face.
You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods. Not only will these cupboard staples build mass in your muscle groups currently, research suggests, 2.2g of protein per kg of bodyweight is your limit but also help stave off any hunger pangs that could derail even the most diligent of dieters.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. Seven. A tad unrealistic. This type of extreme eating is reserved for competitive bodybuilders, so an achievable alternative for a first timer is 1.5g of protein per kg of bodyweight.
The amount you need to eat is a complex topic, and there is no one size fits all. It’s important to tailor your intake to your workouts. Here’s how to do it.
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What Is Protein Powder
Protein powders are powdered forms of protein that come from plants , eggs, or milk . The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.
What Should I Be Looking For In Whey Protein
Before you part with your hard-earned cash, it’s important to understand what it is you are buying, and, most importantly, what to look for when you’re looking for the best whey protein.
After all, what’s the point in sifting through the digital aisles of of your go-to sports retailers and parting with your hard-earned cash, when you don’t know what you’re investing in? It’s cash worth parting with, as research suggests that whey protein, when partnered with regular resistance training, can help the user maintain lean mass while increasing strength all over the body. Below, we line up everything you need to know about when it comes to shopping for whey protein. Consider this your inside scoop.
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What Happens To Your Body When You Drink Protein Shakes Every Day
After a challenging workout, a protein shake almost always sounds like a good idea. It’s tasty, fuels the muscles, and leaves your body feeling satisfied. But what if you work out every single day and find yourself enjoying protein shakes just as often? Is it even healthy to drink protein shakes every day?
While there are a lot of health benefits to consuming protein shakes, we spoke with two registered dietitians about the importance of protein and what will happen to your body if you drink protein shakes every day. Or even just consume protein powders or protein-enhanced products. Here’s what they had to say, and for more healthy eating tips, check out our list of 21 Best Healthy Cooking Hacks of All Time.
Exercise Performance And Recovery
According to a 2018 study of men and women from the journal Sports, 40 grams of pre-bed casein protein did not enhance recovery or performance following daytime exercise.
Additionally, a separate small study from 2018 found no benefit on next-day resistance exercise performance when physically-active women drank whey protein or casein protein before bed.
But in contrast to the above findings, a 2019 study of 10 professional soccer players found that compared to a placebo control, 40 grams of casein protein before bed enhanced functional recovery as measured by physical performance and muscle soreness.
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What Are The Benefits Of Protein Shakes For Women
The stereotypical image that goes along with people who drink protein shakes is big and bulky. Many women shy away from shakes because they dont want to gain visible muscle, they want to avoid extra calories, or they dont feel they need extra protein in their diets. Although its true that womens protein requirements are generally lower than mens, there are multiple benefits for women who get some extra protein in their diets.
Protein shakes can help women gain or retain muscle mass and improve overall body composition.
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.
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