When Should You Drink Your Protein Shake

Dont Neglect Your Nutritional Needs Post

Should You Drink Protein Shakes Before Or After Your Workout?

If you decide to drink your protein shake for breakfast before a morning workout, its important to also fuel your body after exercising. Many fitness experts recommend post-workout protein shakes because it can quicken the process of muscle recovery. You should avoid relying on protein powder as a main source of protein. If youre using protein shakes as breakfast, you should consume some high-protein food after hitting the gym.

Remember, protein shakes are supposed to be a convenient way to help satisfy your nutritional needs. Don’t get frustrated by making them with a cheap, plastic shaker bottle. Use the best and pick up an Ice Shaker bottle today. They’ll keep your shake cold and frothy, won’t sweat, and won’t absorb odor.

Did you find your 10% off coupon code? If not, we’ll give you a hint…Re-read the section about using protein shakes for BREAKFAST to aide in weight loss!

Reasons To Drink Protein Shake On Off Days

There are several reasons why drinking a protein shake on off days may be better for your goals.

First, it may be difficult to meet your protein needs through food alone. Since your activity level is down quite a bit, you might notice youre just not as hungry on rest days.

On the other hand, a protein shake can help you curb cravings if you tend to feel more hungry on rest days. Adding a protein shake as a snack will keep you full and help curb unwanted cravings.

Finally, it could all come down to convenience. Even if you could easily meet your protein needs with meals, sometimes a protein shake just makes life easier. If youre on the road, working a crazy schedule, or you slacked off on meal prep for your rest day, drinking a protein shake can keep your macros in check.

Steves Protein Brand Recommendations

Over the past 15 years of training, Ive tried dozens of protein powders, and I keep coming back to 2 brands that fit my style and budget:

  • Jay Robbs Grassfed Whey Protein: my current favorite and absolutely delicious but VERY expensive. This comes from grass-fed cows, and thus is much more difficult to come by. I find it to be the best mixing protein powder Ive ever tried, and also the best tasting.
  • Optimum Nutrition Whey Protein: The whey I used for years . Optimum Nutrition is well known in the fitness space, and I used their product for close to a decade without issue. If you are on a tighter budget and cant afford grass-fed whey protein, go with Optimum Nutrition.
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    How Much Protein Do You Need To Build Muscle

    Now that you know that it doesnt matter whether you consume protein before your workout or after, the question is: what is the best predictor of muscle size and strength?

    Some research suggests that consuming protein close to your workout isnt actually all that important, while others show that it may be beneficial. However, if youre the type of person who cant bear the thought of consuming protein right before or right after a workout, theres hope. A literature review of 23 different studies on the topic found that the biggest predictor of muscle strength and size is total protein intake throughout the day.

    In short, it is more important that you work on increasing your protein intake throughout the day than worry about timing your protein intake around your workout. Fortunately, there are lots of different ways to incorporate more protein into your diet without feeling like you need to eat steak for dinner every night.

    Substituting It For A Meal

    Should You Have a Protein Shake Before or After Your Workout?

    Protein supplementation is a great way to increase protein consumption, but it shouldn’t be your main source of protein! Avoid replacing full meals with protein shakes. Doing so will lead you to miss out on the nutritional value of whole foods, and other high-quality sources of protein like eggs, red meat, etc.

    Instead of using a protein shake as a meal, incorporate it into your daily diet as a snack! You can build a balanced filling shake/snack that you can drink any time of day to significantly increase your protein intake.

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    Without Protein Muscles Start To Break Down In Order To Create Energy For The Body A Breakfast That Is High In Protein Can Build Muscle And Also Offer Energy To The Body

    After exercise, your muscles are more susceptible to nutrient absorption and absorb protein, vitamins and minerals very quickly. A protein shake will aid in the repair and recovery of the muscles, keeping them healthy and strong. Many people also like to drink protein shakes before their workout, which can be beneficial in ensuring that you have plenty of amino acids providing energy in the body while you exercise however, this is not as crucial as having your protein shakes in the morning and after your workout. It should also be noted that exercise is rarely recommended directly after eating, even if the food was only a protein shake. Before exercising, at least 1 whole hour should pass after having a protein shake.

    Is It Better To Have Your Protein Shake Before Or After Your Workout

    While previous studies thought that the timing of protein and the type of protein consumed around sport was very important, recent research has shown that actually the amount of protein and carbohydrate consumed over the course of the day is far more important than the timing of it, with regards to fat loss, building muscle and improving performance.

    So adding protein powder to your breakfast or having a protein shake after a training session all produce the same final outcomes on body composition and recovery . The key is to find out what works for best for you.

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    Protein Doesnt Just Recover Worked Muscles But Also Repairs Injured And Damaged Ones As Well Drinking A Protein Shake While Injured Can Speed Up The Recovery Process

    There are also reasons to turn to protein shakes that are unrelated to muscle growth and recovery during exercise. For instance, protein shakes can be a great treatment for those that are recovering from muscle injuries. Protein doesnt just recover worked muscles, but also repairs injured and damaged ones as well. Drinking a protein shake while injured can speed up the recovery process, regardless of whether or not the injury was sports-related. Another reason to consider protein powders and protein shakes is change in diet, specifically when going vegan or vegetarian. As meat, dairy and eggs are some of the most common sources of protein, those on vegan diets are especially at-risk for protein deficiencies.

    Can I Drink Protein Shakes For Breakfast

    Should You Drink A Protein Shake Before Or After A Workout? | Myprotein

    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.

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    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. It’s also a convenient way to nourish your body when traveling or whenever you’re too busy to eat real food. However, these beverages cannot replace food their role is to supplement your diet.

    The Negatives Of Protein Shakes

    Unless you’re a bodybuilder, intensive athlete, vegan or requiring extra protein for illness- or age-related reasons, you may not need a workout shake every day. While protein shakes for weight loss can help you shed some pounds, you’ll have to be careful with how you consume them, and when.

    Some of the negative effects of fitness shakes include the fact that they may not aid in weight loss, they are not a full replacement for meals and they may contain unwanted ingredients.

    In some cases, consuming too many fitness shakes may actually make it harder to lose weight. According to Mayo Clinic, drinking protein shakes in addition to your regular full diet may increase your protein intake, but also cause you to consume too many calories, making your weight loss goals more difficult.

    In addition to some protein powders being high in calories, some also contain high levels of sugar. Too many sugary protein shakes means you’re adding too much sugar to your diet in general. A diet high in sugar has been linked to a myriad of health problems, including an increased risk of heart disease, according to Harvard Health.

    Finally, it’s important to be aware of unwanted additions or chemicals that may be contained in protein powders. Under the Dietary Supplement Health and Education Act, the U.S. Food and Drug Administration doesn’t regulate the safety or efficacy of dietary supplements like protein powders.

    Read more:How to Lose Weight with Whey Protein Shakes

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    Do Your Homework On The Product As Well As The Brand

    It is important that you understand exactly what you are taking and the difference between the various protein powder brands that are available. Do not be taken in by marketing and advertising, do some research to ensure that the claims are correct and the product you select has the correct nutritional information.

    Nutritional supplements are a very big business and it is very easy to exaggerate claims and promise results that are clearly unrealistic. Look past the hype they generate and do your own independent research to ensure you are buying what you think you are.

    While it is often true that you get what you pay for, some companies spend a massive amount on marketing and creating hype and then set their prices higher. Many people assume that means that it is a superior product but you will often find that it has the same ingredients as a much cheaper product.

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    Why Does It Matter When I Take My Protein Powder

    Pin on Diet Tips

    The right time to have protein powder depends on your health and fitness goals, but also on your preferences and schedule. Your body absorbs certain sources of protein faster or slower than others, which means the type of protein and time of consumption are intertwined. For example, micellar casein is a slow digesting form of protein the ideal option for those drinking a protein shake before bed. On the other hand, most whey proteins are fast-absorbing, making them a fantastic post-workout option . In summary, when you take your protein impacts not only which type of protein is right for you, but also how effective your protein powder is towards achieving your specific goals.

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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.

    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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    Glucose And Insulin Levels

    Eating carbohydrates before bed can elevate glucose and insulin levels, which may lead to insulin resistance.

    And since insulin resistance is closely associated with the development of type 2 diabetes, avoiding carbs before bed is wise for your health.

    Somewhat similarly to carbs, whey protein also increases insulin levels. The insulin spike from whey isnt necessarily a bad thing .

    Furthermore, theres no evidence that whey protein consumption leads to insulin resistance.

    Chocolate Milkshake Protein Powder

    Should You Have a Protein Shake Before or After Your Workout?

    If theres one thing better than chocolate flavored everything, its chocolate flavor that helps you nail your protein goals! Rich and smooth as can be, this powder is a great way to get creative in the kitchenand take your favorite recipes to the next level.

    30g60%

    *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    Secondary Nutrition Facts Table

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    How To Take Protein Powder

    Can you take protein powder by mixing with water in a shaker cup? Absolutely! That method remains one of the simplest and fastest ways to drink your protein shake. Not to mention, its also one of the easiest ways to enjoy a smooth, lump-free protein shake. But theres also a whole world of recipes beyond the shaker cup and water method. So start exploring!

    Some creative, delicious ways to take Clean Lean Protein powder include:

    • Protein Oats Recipes: think PB & J, Chocolate Peppermint, Pumpkin Pie the list goes on!
    • Protein Smoothies: unique twists on familiar favorites such as a Peanut Butter Cookie Shake Smoothie or Pumpkin Pie with cacao nibs and ginger
    • Smoothie Bowls
    • Savory Meals, Breakfasts and More: from pancakes to burgers, protein powder can add protein and flavor to all your favorite foods
    • Cakes: think you cant have your cake and protein too? Think again!
    • Festive Smoothies: from Hazelnut Chocolate Banana to a Festive Eggnog, there are as many ways to dress up your smoothie as there are to celebrate!

    Cinnamon Cottage Cheese Bowl

    This simple yet delicious cottage cheese treat has just 210 calories and provides 40-64 grams of protein , as well as generous amounts of the micronutrients phosphorus, selenium, and vitamin B12.

    Ingredients:

    • 1 1/3 cup low-fat cottage cheese
    • 1/2 tsp cinnamon
    • 1/4 tsp organic vanilla extract
    • 1/8 tsp stevia powder or 1/2 tsp monk fruit powder
    • Optional for extra muscle-building: 1 scoop of vanilla cinnamon whey protein

    Instructions:

    • Mix ingredients together in a medium bowl using a spoon and enjoy!

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    How Much Protein Is Too Much

    We dont recommend consuming more than 2.5 grams of protein per kg of body weight per day. According to the same research in Food & Function, chronic high protein intake may result in digestive, renal, and vascular abnormalities.

    As you can see, the amount of protein you consume matters, but so does the type of protein. The quality of protein is only as good as the ingredients its made from. Lets examine different types of protein and how they affect muscle building.

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