It Will Help The Growth Of Muscles
Your muscles need protein in order to grow and stay strongâwhich is important for your overall longevity.
“Protein is essential for life,” says Paul, “Protein builds our muscles and organs, and also builds our enzymes, hormones, and neurotransmitters.”
“Protein is essential growth and development of muscle and other tissues, helps provide structure, helps maintain proper pH balance and fluid balance, act as chemical messengers that aid communication between your cells, tissues, and organs,” says Amy Goodson, MS, RD, CSSD, LD, and the recent author of The Sports Nutrition Playbook.
How To Make Protein Shakes
Making protein shakes yourself is the best way to ensure that you’re not wasting calories on added sugar, fat and artificial ingredients. Start with milk, soy milk or a nut milk like almond or cashew. Add some low-fat yogurt for extra protein and to up the creaminess factor. One of the simplest protein shakes is soy milk, vanilla yogurt, two bananas, a healthy scoop of peanut butter and a squirt of pure maple syrup if you like it a little sweeter. Peel, break into chunks and freeze bananas for a thicker shake that will stay cold longer.
Start with your milk and yogurt base and add mixed berries, bananas and a scoop of whey powder. You can also add spinach or kale. Any fruit will work, so buy what’s in season. You can either peel the fruit or strain the protein shake if you like a smoother texture. The trick is to keep the nutrition factor high and the calorie count low if you aren’t exercising to burn off extra calories.
Benefits Of Having A Protein Shake Before Bed
Brittany Ford, RHN
Brittany Ford, RHN of the Biohacking with Brittany podcast, is a Registered Holistic Nutritionist who lends her expertise in fact-checking our articles. In…
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Protein shakes are a popular food among athletes, bodybuilders, and active adults as the drink can help build muscle, shed weight, and improve your overall health. The drinks are also affordable, offered in countless flavors, and double as an easy snack or breakfast.
Consuming a protein shake post-workout is often thought to be the best time to maximize your muscle growth and recovery, though drinking protein before bed may provide extra benefits. Drinking an extra protein shake at night can improve strength, muscle size, speed up recovery, and promote weight loss.
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Is A Protein Shake A Good Replacement For Your Meals
Protein shakes consist of a sufficient amount of proteins your body needs per day. But replacing it entirely with your meal is not a good idea since the protein shake is liquid and not filling. This makes you hungry soon, and you might eat some solid food which again results in excess protein intake.
Also, replacing protein shake with your meal does not provide your body with the other essential nutrients. Drinking a protein shake is okay for your body but replacing it entirely with your meal is not a good idea since it does not contain all the essential nutrition for your body.
How To Make The Perfect Protein Shake
First put in the spinach, banana, old fashioned rolled oats, walnuts, cinnamon, and flax seed into your blender. Now, I forgot to put in the spinach until later but it doesnt matter. Also, this recipe was designed to have enough liquid to not go beyond the max line in the 600 watt Nutribullet. However, you can use any blender to make this wonderful shake.
Pour in your liquid and then add the protein powder. Its important for the protein powder to go in on top when using a Nutribullet since you flip the cup over to blend. Otherwise, the powder sticks to the bottom of the cup and is difficult to incorporate. Dont forget to top with ice.
Blend until desired consistency is reached.
You get a slightly different taste depending on if you add nuts and oats. When Jenny is looking for less calories Ill limit or remove the higher calorie oats and walnuts. If you include all ingredients listed, the calorie count will be somewhere in the 500 range. Removing oats and walnuts could bring it down to the 300 400 range.
The great thing about this shake is theres nothing but goodness inside.
One for Jenny and one for me!
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When Is The Best Time To Drink Protein Shakes
If you drink a protein shake within 45 minutes of completing a workout, you will get the best results possible. This is because your metabolism is at its highest level after you complete a vigorous workout.
You can drink several protein shakes every day if you want to build more muscle tissue, but you also need to consume carbohydrates and enough calories to sustain your energy levels. Protein shakes can also be consumed when you first wake up.
As long as you develop some type of routine, your body will be better able to digest and make use of your protein supplements. Try to avoid drinking protein shakes before you are about to go to sleep.
It is harder for the body to digest anything while in rest mode, which may cause the protein that you consume to be processed into fat instead of converted into muscle.
Homemade Protein Shake Ingredients
Alright, so lets talk ingredients. To make a healthy homemade protein shake, you will need:
The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .
If you want to purchase anything from them, you will need to sign up for a Thrive Market membership. However, if youre a reader of my website, you will get an exclusive bonus when you join:
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Is Protein Important Enough To Drink Even When You Dont Work Out
Protein is vital for your health, theres no question about it. Every cell in your body are stocked with this essential macronutrient, so its essential to get your daily intake to maintain the best health. Protein helps build muscles aids in the production of hormones and enzymes, provides you energy and many more to provide you with an understanding of the importance. The average man requires at the very least 56 grams of protein per day while women require around the same amount of protein.
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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Extra Protein Might Cause Weight Gain
If you take in more protein than you need, it is about the same as taking in too many carbohydrates. Without working out, the extra protein could cause weight gain very quickly. If youre meeting your caloric needs and drink a protein shake in addition to your regular meals, you could put on up to one extra pound per month.
Plus, if youre getting more protein than you need, you could be putting yourself at risk for kidney disease, cancer, osteoporosis, and calcium stones. Too much protein can damage your liver if you take in only protein without fats or carbs. When you have an excess amount of protein in your diet, especially without working out, you could damage several bodily systems.
Is It Possible To Make Protein Powder At Home
Yes, with a little understanding and guidance about the nutritional values of different food items, you can make your own protein powder at home. For example, you can make them like this:
Animal or plant-based Animal-based protein powder will have a base of powdered milk or whey. Plant-based protein powders are lentil-based.
Homemade protein powder for weight gain Protein powders, as mentioned earlier, helps in healthy weight gain you tend to grow muscle mass.
Homemade protein powder for weight loss Protein intake helps you feel full for longer periods which will help in the decrease of calorie intake.
Just as a supplementary – Protein powders can be taken as supplements to regular food intake. This is especially good for children who may be fussy about their food intake.
Is It Safe To Drink Protein Shakes Every Day
Yes, you can drink protein shakes every day, depending on your goals and your preferences and schedule.
If you plan to work out every day to increase your muscle mass, you can have a serving of protein shake. Plus, you’ll get better results if you work out.
Bear in mind that your total daily protein intake is more important. It does not matter if you drink your protein shake before or after exercising. You can take it between meals, and if you prefer, around your workouts.
On the other hand, most fitness enthusiasts would agree that they would prefer to take protein shakes as a post-workout drink as this is considered the perfect period for the body to quickly absorb protein and help tired muscles recover faster.
What Kind Of Protein Shake Should I Drink If I Dont Work Out
If youre not working out then the type that you choose for your protein powder protein shake isnt as significant. It is best to choose a product with a wide range of health benefits, such as minerals and vitamins. Also, consider a lower calorie option. We suggest brown rice protein instead of drinking whey protein drinks, since the majority of people drinking shakes containing whey protein have reported stomach discomfort. Furthermore, whey is made from milk. Brown rice however is non-allergenic 11. There are a variety of high-quality, plant-based protein powders that are available and youre certainly not restricted in picking one!
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Why Is Protein Important In A Well
In a well-balanced diet, protein provides the essential amino acids needed to build and repair tissues and muscles. Along with fresh vegetables, fruits, and healthy fats, protein from meats and eggs helps build red blood cells and create lean muscle tissue that burns fat more efficiently.
Protein shakes can add extra protein to your diet, but if you arent working out, you risk gaining weight rather than losing it as you intended, even if youre working out. Trying to get your protein needs met through protein shakes could add more protein to your diet than you think or need.
One other thing to remember: if you have a poor diet filled with fast food, a protein shake will not improve your health, as it doesnt contain other nutrients.
Protein And Weight Loss Without Working Out
While the right amounts of protein can help you lose weight, working out is a must to see the results you want. Without exercise, your body will adapt to the new amount of calories its taking in and begin storing more fat as a result. Thats why you should be working out at least 30 minutes per day, if not more, to truly make a difference.
For some people, exercising can feel like too much work when theyre trying to lose weight, so protein can help make it easier. Eating about 25-30 grams of protein with each meal can help your body burn more calories throughout the day, even if youre not working out.
Protein also helps keep you satisfied for longer periods of time and helps you build muscle mass, so youll be more likely to stay active overall.
Are Protein Shakes Important Enough To Drink Even When You Do Not Work Out
When we talk about protein it is important to understand that protein is an essential nutrient that the body needs to function properly. Protein is a building block for muscles, hormones, hair, and nails. It helps keep you feeling fuller longer and can even help you burn more calories.
However, not everyone needs to drink a protein shake after every workout session. Protein is important for everyone, regardless of whether they exercise regularly or not. This is because the body needs protein all the time to function properly. If you are not an athlete and do not work out regularly, you should still have enough protein in your diet.
In fact, many vegans get enough protein by eating a wide variety of plant-based foods including tofu, beans, lentils, nuts, and seeds. As long as you are eating a balanced diet with adequate calories and a variety of foods, you are likely getting enough protein.
How Much Protein Can You Get From Protein Shakes
The amount of protein you can get from a scoop of protein powder varies from brand to brand. On average, note that you can get from 10 to 30 grams of protein per serving of protein powder. That approximately covers 20 to 50 percent of your daily recommended protein intake.
Aside from protein, some plain protein shakes contain trace amounts of other vitamins and minerals.
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What Are The Best Ingredients To Combine With Protein Shakes
Protein powders need to be added to some type of liquid or another solid food in order to be digested. As long as you use healthy ingredients, there is no limit to the types of protein powder infused drinks and foods that you can make.
Since protein powder has a high concentration of protein in each dose, you really dont have to add a lot of it to your shakes or meals to receive the benefits. When using protein powders to make a protein shake, you will want to use liquids that are low in calories and sugar. This is why sodas and juices are not normally used.
Plain water, soy milk, and low fat cows milk are among the top choices for use in protein shakes.
What Happens If You Have Too Much Protein
Although some people enjoy a high protein diet and its benefits, there is a limit to how much protein you should consume, eating no more than 2 grams of protein per pound of bodyweight. For instance, somebody who weighs 150 pounds should eat no more than 300 grams of protein. However, this is an incredibly high amount of protein and it would be difficult to consume in the first place.
Prolonged overconsumption of protein may lead to weight gain, kidney damage, calcium loss, heart disease, and an increased risk of cancer. Additionally, if you frequently receive your protein from sources such as red meat, saturated fats can raise your cholesterol.
If you are worried youre overconsuming protein, speak with your doctor about any potential health risks. If you eat a high amount of protein, try consuming lower-fat or less-processed options to balance everything out.
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Can You Have A Protein Shake Before Bed Only If You Work Out Regularly
No. Anyone can have a protein shake before bed because it has many advantages. Shakes are a convenient option to ensure youre incorporating enough protein into your diet. Everyone needs a certain amount of protein in their body for muscle growth. The pre-sleep protein shake gives you the added advantage of muscle growth during sleep. It also improves sleep and may help in weight loss.
Does The Anabolic Window Matter
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.
This 30-minute window, commonly known as the anabolic window, is a short period of time during which your muscles are like a sponge for protein.
The thought is that if you consume protein outside of the anabolic window, your body wont effectively utilize it or build muscle .
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise .
In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.
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Is It Safe To Drink Protein Shakes If I Don’t Work Out
The U.S. protein powder market reached $4.23 billion in 2018, and it’s growing from one year to the next. From elite athletes to dieters and gymgoers, most people take protein supplements to build muscle and strength, reach peak performance or enjoy good health. But what about using protein powder on off days? Does it help you or is it safe overall?
Video of the Day
Drinking protein shakes on your rest days can help you preserve lean mass, recover faster from exercise and ignite fat loss. It all comes down to your goals and overall diet.