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.
Best Protein Shakes For Men
Best Nutritions longtime bestseller Gold Standard Whey is a versatile option for building muscle, performing at your peak, and improving from hard workouts, in a dizzying array of flavors.
- Enhancement and protein of the year for a decade
- Mixable with a spoon
Your protein requires varying by your weight, so some guys need many. You might need to down a couple of trembles a day to hit your protein needs, particularly if you train heavy. And if youre drinking those lots of shakes, it helps to have some diversity. With 18 type flavors, this Gold Standard Whey from best Nutrition is your ally in the battle against protein burnout. Reviewers love the accuracy of the flavorsthey dont all just flavor the same.
Suitably named, Gold Standard won Bodybuilding.coms protein and enhancement of the year from 2005-2014, and its the most popular protein shake among healthy guys. For a long time, this 100% whey combine set the standard for a versatile, go-to protein shake. It can be utilized for muscle building, performance, and recovery, with for staying lean. Other contenders have since pierced in out there, but Gold Standard Whey remains a solid nutritional option with a lot of options.
One more amazing thing about Optimum Nutrition is it mixes so simply you can just stir it with a spoon. You dont even require a shaker bottle . So you have zero reasons to skip your protein, still if all your shaker bottles are in the dishwasher.
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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Protein Shake Mistake #1: Using Expired Protein Powder
Keep it, or bin it? Chug it, or leave it? We’ve all been there staring into the abyss of a past-its-sell-by-date tub of protein. How bad can it be? It’s made from milk after all and, due to the manufacturing process, whey protein doesn’t spoil like meat or dairy.
However, that doesn’t mean your protein shake is good to drink. It’s muscle-building potential does diminish after the sell-by date. That’s because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine. Crucially, this mens the protein power will not be as effective as it was when you bought it.
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Carnation Breakfast Essentials Classic French Vanilla
Fill up on your nutritional needs while on-the-go with this delicious classic French vanilla tasting drink by Carnation.
Its a well-packaged formulation that has been crafted by expert nutritionists to ensure you get part of the protein your body essentially needs to build muscle mass and support your high energy levels.
Each preparation has a rich content of protein of 15g. This is a completely balanced nutritional drink that will provide you protein, Vitamin C, and calcium along with 220 calories.
Just carry them along and shake, open, and enjoy their great taste whenever you want. This is the best nutritional drink for elders as it has all essential vitamins and minerals their body needs to maintain their active lifestyle.
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Calories Per Gram Of Protein
Its good to get 20 grams of protein, but if you need to drink a thousand calories to get those 20 grams, its not an effective means to get your protein. The best possible amount of calories per gram of calorie you can get is four thats pure protein, which youll get in the Isopure Zero Carb product and we preferred products that kept the calorie count on the lower side.
Protein Shake Mistake #: Youre Selling Yourself Short
When it comes to protein powder, theres no such thing as cheap and cheerful. According to Baptie, if your shake contains a concentrate powder with a suspiciously low price and a long shelf life then youre forking out for something packed with fat and carbs. These are the best whey protein products you can buy.
Whey Isolate protein. Its a touch more expensive, but when it comes to powder you get what you pay for. Due to its long refinement processing, isolate will give you a higher quality protein without the unnecessary additives, says Baptie.
Not sure your current shake packs the right punch? Check one scoop of your powder contains at least 20-25 grams of protein. Drop below that and youll soon notice your wallet shrinking and belly fat bulging.
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Iconic Vanilla Bean Protein Shake
A convenient on-the-go nutrition bottle that will keep you energetic and nourished throughout the day. This healthy protein drink manufactured by Iconic has received more than 2,000 positive reviews on Amazon, for the health-related benefits and nutrition it provides.
The milk used to create this tasty drink is sourced from sustainable farms that allow their cows to graze on natural grass all year round.
The result, happier cows and healthier cows, which means better quality milk, healthier fats, vitamins, and minerals along with protein that is free from any hormones or antibiotics.
You dont need to add anything to enhance their taste or health quotient, just open them and have a sip whenever you want to. Each drink is a tasty blend of organic greens, high-quality unroasted cacao, and the best milk.
Each Iconic protein shake has 20 grams of complete protein, which is lactose-free, along with being gluten-free, soy-free, and kosher. It does contain no artificial sweeteners or artificial ingredients, making it healthy for your entire family.
Add In Berries Or Veggies
Dont forget that just because it is a protein shake, doesnt mean it cant also be similar to a berry smoothie or green juice. You can still add in your choice of berries and green veggies, blend them up, and have a really healthy and delicious protein shake. A few berries are approved on the keto diet and will add valuable anti-oxidants to your diet as well as to help naturally sweeten your shake.
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Top 5 Keto Meal Replacement Drinks
Products in this category have sufficient calories to replace a full meal. These meal replacement products also provide enough fat and have a low amount of net carbs to keep you in ketosis.
|Meal Replacement Drinks|
- Contains only plant-based protein
- Contains xylitol and maltodextrin
Ambronite is known for its high-quality, plant-based meal replacement shakes some of which Ive previously reviewed on this blog.
In the past, Ive generally avoided Ambronite because all of their shakes were incredibly high in carbs. That clashed with the ketogenic lifestyle I follow.
A few weeks ago, I received a package from Ambronite , and to my pleasant surprise, it contained two bags of the companys brand-new keto meal replacement powder.
I was thrilled and immediately made myself a shake to see how it tastes.
The chocolate-flavored shake was absolutely delicious and Im psyched that Ambronite managed to make a clean, plant-based product thats also keto-friendly. I know thats not an easy task.
The only two ingredients that Im not enthusiastic about are xylitol and maltodextrin, a highly-processed carbohydrate that the body quickly converts into glucose.
Instead of xylitol, I would have preferred monk fruit extract or stevia. And instead of maltodextrin, I would have preferred a soluble fiber, such as pectin.
- Excellent source of fiber and probiotics
- Easy to prepare and bring along
Ample K Bulk Pouch
Boost The Taste Of Your Shakes
Each protein powder has a unique taste, depending on theingredients and protein source, says Patton. A lot of companies use fillersor flavor enhancers designed by food scientists to create flavors beyond thestandard vanilla, chocolate and strawberry.
To improve the taste of the protein shakes you make, mixyour protein powders with milk or a milk alternative toproduce a creamier milkshake-like texture.
Create your own flavor enhancers by mixing in one serving offruit or even a tablespoon of peanut butter.
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Protein Shake Mistake #: Getting Your Intake ‘window’ Wrong
You don’t need to inhale a four-egg omlette with a side of whey protein as soon as you’ve completed your cooldown. According to a review published in the Journal of the International Society of Sports Nutrition, your muscle groups are primed for protein for a larger ‘window’ than previously thought. So you don’t need to rush things as soon as you’re out of the showers.
Protein Types And Uses
Whey protein isone of the most commonly used proteins and is best for day-to-day use. Itcontains all of the essential amino acids and is easily digested. It helpsboost energy and can reduce stress levels.
Whey isolates and concentrates are best to use after aworkout.
Soy protein isanother common choice. It helps reduce high cholesterol and can ease symptomsof menopause for some women. It can also help with osteoporosis by helpingbuild bone mass.
Other types of protein include:
- Eggprotein, released more slowly than whey, can be taken throughout the day.
- Milkproteins help support immune function and enhance muscle growth.
- Brown Riceprotein, which is 100% plant-based, is a good choice for vegetarians or forpeople who dont consume dairy products. Its also gluten-free.
- Peaprotein is highly digestible, hypo-allergenic and economical.
- Hempprotein is also 100% plant-based. Its a good source of omega-3 fattyacids.
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Dosage And Side Effects
The Food and Drug Administration doesnt typically review supplements for safety and effectiveness before they hit the shelves, so its important to research any ingredients you might be ingesting, as well as the trustworthiness of the brand. When possible, choose a protein that has been through the USP Dietary Supplement Verification Program .
Additionally, different brands of protein powder will often suggest different serving sizes. Make sure to check nutrition labels to find the right amount of supplemental protein for you.
If youre lactose intolerant and drinking protein shakes made with whey or casein, you may experience side effects such as:
While most research suggests a high protein diet is safe for most individuals, it may be less safe for those living with underlying kidney issues. If you believe or know you have kidney complications, talk with your doctor before increasing your protein intake .
For reference, the recommended minimum amount of protein for an adult assigned male at birth under the age of 65 is around 56 grams per day. Its around 67 grams per day for those older than 65 .
For an adult assigned female at birth, the recommended minimal amount of protein is about 48 grams per day for those 65 and younger, and 57 grams per day for those over 65 .
Third-party verification, nutrition labels, dietary preferences, and individual health factors should be considered when supplementing a diet with protein shakes.
How Much Protein Do I Really Need
The truth is, those bodybuilding physiques that spring to mind for many women when they are considering whether to take protein powder, are shaped not by protein powder itself, but through hours of specific and intense training in the gym daily, a super restrictive diet, and often other supplements. Unlike men, most women do not have the same level of hormones specifically testosterone levels – that are needed for this kind of bulky, hyper-muscly look, so theres no need to worry that youll resemble Arnold Schwarzenegger.
When it comes to protein powder serving sizes, it really varies depending on the individual and their activity level, so its best to experiment with portions until you find the size that suits you best. As a general guide, if youre trying to lose a few kilos, take a 20-30g serving. If your priority is on building lean muscles, use 35g or more per serving.
If you dont have the time or energy to get your protein from meal-prepping a weeks worth of chicken breast, eggs and peas, protein powder offers a convenient means of getting the necessary protein into your diet. Women are more at risk of developing protein deficiencies, so keep in mind the recommended amount is roughly 1g/kg body weight per day of protein in your diet. Find out how much protein should I have for losing weight, gaining muscle or maintaining your current physique.
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Add In Fruit Or Veggies
Dont forget that just because it is a protein shake, doesnt mean it cant also be similar to a fruit smoothie or green juice. You can still add in your choice of fruits and veggies, blend them up, and have a really healthy and delicious protein shake. Some good options include berries, orange juice, bananas, kale, and spinach.
Protein Powder Can Stimulate Muscle Growth
Protein powder is excellent at nourishing muscle repair and growth. Fitness experts recommend drinking a protein shake 30 minutes prior to or immediately after exercising for this very reason. During a workout, your muscles are exerting energy and burning off glucose, which breaks the muscles down. Though it may sound counterintuitive, exercising creates small tears in your muscles as they contract. These tears make room for your muscles to get bigger and stronger.
Right after working out, your muscles have burned through their store of glucose, which is sugars that your body converts from carbohydrates and stores as glycogen and ATP, an organic chemical found in your body that provides energy. As your body begins to rest post-workout, the muscles need to repair themselves and rebuild. Protein is a major player in this process, so drinking a protein shake or eating a protein-heavy meal can speed up this process and help your recovery time. When you have a protein deficiency, your muscles will not be able to rebuild, leaving you weak and tired.
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Fairlife Core Power Protein Shakes
Upgrade your protein shake with this offering from Fairlife. “When my clients ask for a protein shake, I like to recommend Fairlife Core Power. This packs about 26 grams of protein, which can occasionally be considered a meal replacement. It’s made from real milk to provide a complete protein source, and it’s lower in added sugar while still tasting great. These shakes have a great finish in taste without leaving an annoying residue in your mouth,” says dietitian Emily E Tills, MS, RDN, CDN, a Nutrition Coach at Nourished With Emily.
Slimfast Advanced Energy Meal Replacement Shakes
This SlimFast product contains 20 g of protein, and each serving is 180 calories. It has a caramel latte flavor, meaning it may make a suitable replacement for a breakfast meal. As it also contains caffeine, it might help people wake up in the morning.
However, to maintain a balanced diet, a person should consider consuming this alongside other healthful breakfast foods.
It also contains 5 g of dietary fiber, which some
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Factor In Your Goals And Individual Needs:
- If youre trying to increase muscle mass, then a 300-calorie shake with water is a relatively low-calorie meal and a decent snack, White says. If youre trying to lose weight, that shake can be a meal replacement. Meanwhile, a 170-calorie shake is a bit on the light side, so youre going to use it as a snack, or pair it with other foods for a meal to get more of what you need, whether thats carbs or fat.
- If youre a casual runner, youre not going to need as much protein as a guy whos lifting a ton.
- If youre a beginner, lifting a couple of times a week, you also dont need as much protein as an intense lifter who trains heavy 6 days a week.
With all this in mind, White has listed the pros and cons of the following 10 ready-to-drink beverages. Weve also noted what goals are best suited to each and how best to incorporate them during the day. Bottoms up.