When Should You Drink Protein Shakes

Do Drink Protein Shakes If You Work Out In The Morning

When Should You Drink Protein Shakes?

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.

Protein Powder On Off Days

So, given the relationship between protein and exercise performance, does it make sense to use protein powder on off days? Perhaps. Harvard Medical School notes that consuming 0.8 grams of protein per kilogram of body weight which is the recommended daily intake may not be enough, especially for active individuals.

Experts recommend a high protein intake to preserve lean muscle and speed up fat loss while on a diet. This nutrient promotes satiety, increases metabolism and suppresses appetite. When combined with an active lifestyle and regular exercise, its benefits are even greater.

Read more: What Are the Benefits of Protein Powder for Women?

If you want to slim down or need more protein in your diet, feel free to have a gym shake on your off training days.

For example, if you skip breakfast or have a business meeting, drinking a protein shake can replace a meal and provide you with the energy needed to function optimally. Its also a convenient way to nourish your body when traveling or whenever youre too busy to eat real food. However, these beverages cannot replace food their role is to supplement your diet.

Does Protein Grow Hair

Protein. As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss

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Should You Consume A Protein Shake For Breakfast

Protein shakes are a great breakfast alternative for people who dont have a lot of time in the a.m. Not only are they quick, portable, and nutritious, they are incredibly versatile and you can customize them to your tastes and preferences.

Best part is, protein powder can boost your workout routine and speed up the weight loss process. Here, we will look at the benefits and downsides of drinking protein shakes for breakfast, along with their effects on fitness and weight loss.

How Do A Protein Shake Help With Weight Loss

How Many Protein Shakes A Day (One? Two? ZERO?)

Getting enough proteins can help support a healthy metabolism and reduce your appetite. It can also help you lose body fat without losing muscle. Drinking protein shakes is an easy way to add protein to your diet and help with weight loss.

If youre trying to lose weight, drinking a protein shake before going to bed can help burn calories even as you sleep. When you drink a protein shake, it promotes MPs while pushing your metabolism into over-activity.

Combining a high protein diet with strength training helps build muscle by helping metabolism and energy production. By building muscle, you can keep your metabolism healthy if you are eating less because of a recommended weight loss plan.

Since an extreme calorie restriction can cause muscle loss, protein shakes help maintain a healthy metabolism and lean muscle. It can help you gain the weight back once you go off the restrictive diet.

Protein is one of the important nutrients for fat loss for many reasons. It reduces the hunger hormone ghrelin to curb your appetite. Studies have shown that higher protein consumption can cause less hunger throughout the day.

Protein kills hunger pangs by suppressing the hunger hormone and promoting leptins satiety hormone. If you feel less hungry, you eat less and reduce the chance of weight gain.

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What Exactly Are Kidney Stones

Kidney stones are exactly what their name suggests: tiny stone-like structures that form inside the kidney. But, scientifically speaking, theres much more to them than just that.

If youre looking to understand more about the potential link between meal replacements and kidney disease, its essential to learn what these stones are.

First of all, you should know that the kidney is an organ that acts as a filter inside the body. It gathers harmful substances and toxins in our bodies and gets rid of them through our urine. However, this doesnt always work according to plan.

There are mineral salts circulating in our kidneys that the organ cant filter properly. When there are too many salts, and the kidney tries to filter them anyway, the final result is a small solid substance. This is referred to as the process of developing kidney stones.

This can block the kidney from performing certain tasks, and this can lead to issues all around the body. For example, theres a direct link between kidney problems and issues with liver function, as well as other organs.

There are two groups into which kidney stones have been divided. While there are many other types as well, these two are the most common ones:

Taking The Guesswork Out Of Protein Powder And Protein Intake

If youre worried about messing up when it comes to protein shakes, dont worry. Gainful is here to help you find a custom-made protein powder so you can get exactly what your body needs. Head here to take our quiz. Together, well figure out what type of protein best suits your body type and fitness goals, the amount of protein you need, and add customizations based on your preferences. Well take your lifestyle into account, whether youre someone whos plant-based and looking for a pea protein, someone who is dairy-free, or just someone who prefers certain types of protein over others. Then well send you everything you need in the perfect amounts, making sure youre getting enough protein to achieve your goals.

And if youre still unsure about the best time to drink your protein shake, dont forget you have a dedicated Registered Dietitian on-hand as part of your Gainful subscription. Your R.D. is here to answer any questions about your daily nutrition, protein consumption and overall fitness goals whenever it is most convenient for you. In this case, any time is a great time to contact our in-house nutritionist with any questions about your protein shakes.

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Do Protein Shakes Make You Gain Weight

Yes and no. It all depends on how many calories youre consuming vs. how many calories youre burning. So basically, a protein shake will make you gain weight only if they cause you to take in excess calories.

If youre building muscle, then this is what you want. Building muscle is weight gain, which requires extra fuel. If youre trying to lose weight, like in a cutting phase, youll want to be in a calorie deficit.

Either way, weight change doesnt happen overnight. You need to be in either a calorie surplus or deficit over time to see results.

Is Whey Protein Powder Healthy

Should you drink protein shakes when you don’t workout? | Results By Daye

The health benefits of whey protein powder are backed up by science. When combined with exercise, this supplement may help increase muscle size and strength, reduce body fat and improve body composition. That’s why nutritionists recommend whey protein for weight loss.

Protein powder drinks, especially those containing whey, suppress appetite and cravings while increasing satiety. In fact, whey is more effective for appetite control than soy, casein and egg protein. Additionally, it helps reduce blood sugar levels and slows gastric emptying, preventing insulin spikes. This means that whey protein powder isn’t just safe but also beneficial for diabetics.

If you’re feeling tired and sluggish, look no further. Protein powder drinks can boost your energy levels and physical performance due to their high content of amino acids. These compounds also improve immune function and reduce exercise-induced oxidative stress.

Read more:What Are the Benefits of Protein Powder for Women?

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How Much Protein Does The Body Need To Support Muscle Growth And Repair

One common question among active consumers is how much protein our bodies need. According to The American College of Sports Medicine , individuals lifting weights regularly should consume 1.2-1.7 grams of protein per kilogram of body weight per day. This is equivalent to 0.5 to 0.8 grams of protein per pound of body weight.

Example: A 150 lb individual should consume anywhere from 75 grams to 120 grams of quality protein per day.

Daily protein intake needs can vary from person to person. Encourage your clients to work closely with a personal trainer or nutritionist to determine what macronutrient breakdown works best to support their goals.

Other Side Effects Of Meal Replacement Shakes

Meal replacement shakes are far from perfect, just as most other supplements are. While they make a huge difference in our weight loss goals and help in many ways with nutrition, there are also specific side effects.

Most of these side effects come down to specific ingredients. Thats why issues are usually caused by meal shakes that have artificial ingredients, as opposed to those completely free of any such things. They could adversely affect liver function, cause heart problems, etc.

Similarly, many other ingredients could cause issues. For example, too much protein from different sources can lead to an increase in lean body mass and other problems. Thats why its impossible to list all the potential side effects.

Luckily, you dont have to face any of them. As long as you follow the tips weve mentioned for choosing a meal replacement and ask doctors for their expert advice, youll be able to find the perfect fit for yourself.

Just remember to drink whatever product you get in moderation, and youll be able to avoid all issues.

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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.”

Convenient Grab & Go Protein Shakes

5 Protein Shakes That You Should Include in Your Diet

If you’re tight on time and need something convenient, portable, and ready to go, check out these high-quality protein shakes for on-the-go lifestyles.

  • Orgain Organic Protein Grass Fed Protein Shakes: 26 grams of protein, 14 grams of carbohydrate, and 0 grams added sugar per serving
  • Ripple Plant-Based Protein Shakes: 20 grams of protein, and 12-13 grams of carbohydrates per serving and an excellent source of calcium and phosphorus
  • Vega Protein Nutrition Shakes: 20 grams of protein per serving, 14 grams of carbohydrate, with 3 to 4 grams of dietary fiber
  • Orgain Vegan Organic Nutrition Shakes: 16 grams of plant-based protein, 29 grams of carbohydrate, 25 vitamins and minerals, and a unique blend of organic fruits and veggies per serving

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Can You Workout Right After Drinking A Protein Shake

These results suggest that as long as you consume protein around your workout, it doesnt matter whether its before or after training. Therefore, you can choose which time you prefer or is most convenient for you. Whether you drink a protein shake before or after your workout may not affect muscle strength or size.

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.

Heres why.

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 â 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.

RECOVERY

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What Are The Best Ways To Make Sure You Get Enough Protein

Most people already know that eating meat, poultry, dairy, and fish offer high-quality sources of protein. However, for those who prefer not to consume meat, there are lots of plant-based protein options.

In addition to consuming foods like meat, poultry, dairy, fish, nuts, beans, legumes, and soy, many people find that boosting their protein intake with a protein shake, protein powder, protein bar, or other protein-based products offers the protein boost they need to fuel their workouts.

For example, Orgains Protein Pancake and Waffle Mix is a delicious way to start your morning with some plant-based protein. Its made without soy ingredients, dairy ingredients, and lactose ingredients, and its even available in a gluten-free version.

You might be surprised to discover all of the different ways that you can incorporate protein powder into the recipes you already eat, helping to boost your overall protein intake without dramatically changing your diet!

When To Drink Protein Shakes: Before Or After A Workout

How many protein shakes to drink a day

There have long been arguments about whether its best to drink a protein shake before or after a workout. Some even say that during a workout may be best.

There is a theory in play here. According to some, there is an anabolic window of opportunity that affects muscle hypertrophy post-workout. This window suggests that to take full advantage of post-workout anabolism, protein should be ingested no more than one hour after exercise.

Here, the suggestion is to consume 20g of protein during or immediately after your workout for maximum muscle hypertrophy.

This study set out to try to determine if there is a benefit to before or after workout protein consumption. Twenty-one resistance-trained men were subjected to the same workouts three times per week for 10 weeks.

They either consumed 25g of protein and 1 g of carbohydrates immediately before or after the workout.

There were two conclusions that came out of this trial:

  • There is no discernible difference in muscle adaptation when protein is taken before or after a workout.
  • The window of opportunity can be much larger up to several hours depending on how soon prior to the workout they ate a meal.

Determining whether to drink a protein shake before or after a workout seems to come down to personal preference.

If you eat a meal and then workout, feel free to wait until the workout is over. If its been a while since your last meal, then you may want to drink a protein shake before or during the workout.

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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

It Will Help Curb Hunger

Having a proper amount of protein in your diet will help with overall satiety, which means having a protein shake will help you to feel full for hours after.

“Protein also slows down digestion, so it helps get you full faster, stay full longer and maintain stable blood sugar,” says Goodson

“Protein does so much for your body like curbing hunger and maintaining healthy body composition,” says Simeone.

Not sure if you’re consuming too much protein? Here are 7 Ways Eating Too Much Protein Can Harm Your Health.

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Protein Shake Mistakes To Avoid

As you can see, the timing of your protein shake isn’t as crucial as some make it seem. What matters the most is that your meeting your daily protein requirements. The time you decide to consume a protein shake will have little effect on your muscle gains. Focus more on the stuff that matters, your workout routine and diet!

However, if you want to maximize the effectiveness of your protein shake then avoid making these mistakes…

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