Meal Prepping Protein Shakes
Because the protein powder will lose its consistency after being blended, it’s recommended that you do not blend these up ahead of time but rather meal prep the ingredients to pour into the blender. I’ll usually store my add-ins with almond milk in mason jars in the fridge and then add my protein powder at the last minute before blending.
You can use an individual-sized blender to whip these up such as a Magic Bullet instead of using a full-sized blender to save time on clean up too!
Protein Powder: Everything You Need To Know
If youre putting in the hours in your gyms weights room, lifting dumbbell after barbell after kettlebell, its only natural to expect bigger, stronger muscles. Unfortunately, if youre not also making the same effort in the kitchen to ensure youre eating the right food to support your workout regime, the effect of your exercise might be a little disappointing.
Eating more protein is generally something people have no trouble signing up for, because its found in many delicious foods. However, getting the amount you need to support a heavy training workload is not always that easy. If youre looking to hit the 1.4-2g of protein per kg of bodyweight per day thats recommended for those trying to build muscle, it will probably take more than a chicken breast for lunch and dinner and a handful of nuts for breakfast. A lot more, in fact, and that can be as expensive as it is annoying to keep track of.
Protein shakes can be a handy way to ensure you hit your daily targets. Theyre easy to make and quick to consume, and theyre certainly easier to get down after a savage training session than a plate of steak and eggs.
But with more protein shakes options now available than ever before, finding the right product for the right situation can be confusing. Here youll find out all you need to know about the options available, allowing you to make the right decision to get the results you want with minimum time, effort and expense.
Do I need a protein powder?
The Four Rules Of Protein Supplements
Here are four rules to follow when deciding when to take a protein shake:
1) Always supplement post-workout. Thats when your muscles are at their neediest and taking protein immediately post-workout gives them the protein they need to repair and regrow stronger. Aim to have your protein within 60 minutes.
2) Consider supplementing pre-workout, if you dont have time post-workout or if it has been several hours after your last meal. If you havent eaten in 3-4 hours, your body needs energy before your workout and taking a quick-acting protein supplement 30 to 60 minutes prior to exercise will give your muscles the energy to get through a training session.
3) Take before bed. If you tend to wake up hungry, consider a protein shake before bed. The slow-acting proteins taken before bed will do wonders for your bodys natural repairs and help you wake up refreshed. Try to drink it at least 30-60 minutes before you lay down.
4) Have protein powder first thing in the morning. If you are not taking protein at night, your body might need a dose of protein after a nights sleep with no nutrition. Starting your day with protein powder sets it on the right metabolic track for the day! A high protein breakfast is also essential for weight loss.
Bilsborough, S., & Mann, N. . A review of issues of dietary protein intake in humans. International Journal of Sport Nutrition and Exercise Metabolism, 16, 129152.
You May Like: Shakeology Alternatives 2018
What Are The Different Types Of Protein Powders
Protein powders can come from animal or plant sources, but both types contain at least one of the following three categories of proteinâand often, all three.
Protein Concentrates: Concentrates contain 60-80 percent protein. The remainder of the concentrate is made of fats and carbohydrates. This is the most common and easy-to-produce type of protein.
Protein Isolates: Isolates are a highly filtered type of protein that contains 90-95 percent pure protein that’s been stripped of fats, carbs, and, in the case of whey isolate, nearly all traces of lactose. For those searching for a lean and ultra-pure protein, isolates are often the way to go.
Protein Hydrolysates: To create a protein hydrolysate, manufacturers partially break down or “pre-digest” in order to make it easier to digest and absorb.
In addition to these categories, you’ll see proteins from numerous sources, including:
Whey protein: The most popular protein on the market, whey is a complete protein, meaning that all nine amino acids necessary for protein synthesis are present. The three branched-chain amino acidsâleucine, isoleucine, and valineâare found in high concentrations in whey protein. Whey protein is a fast-absorbing protein and can be digested in as little as 20 minutes for whey protein hydrolysates. This makes it ideal for post-workout recovery.
You May Run The Risk Of Consuming An Allergen
Lactose isn’t the only nutrient to look out for when picking a protein powder. “If you have certain food allergies/intolerances check the label on your protein powder. If you have an egg or milk sensitivity/allergy, look for plant-based protein sources like pea, hemp, or brown rice protein,” says Kostro Miller. For examples see these The Best Vegan Protein Powders for Your Muscle-Building Needs.
You May Like: Protein Shakes Like Shakeology
Can You Take Too Much Protein Powder
When it comes to protein powder, you should avoid consuming multiple shakes a day instead of food because it can cause health issues. Protein powders may contain artificial sweeteners, sugars, and other additives that may lead to bloating, nausea, and indigestion. Protein powders are designed to be used as a supplement to a healthy diet and should not replace protein in whole foods.
Nutritionist and thyroid health specialist Alice Godfrey said, Wholefood protein is important for the nutrients. Your body is designed to recognize whole foods in their natural form so its best to eat your protein. It’s unclear whether having too much protein is dangerous for the body, but I would certainly be cautious when it comes to food supplements and eat most of your protein in food form.
The biggest issue with overusing protein powder is that you are likely creating nutrient gaps in your diet. For example, if you are relying too heavily on protein as your primary source of nourishment without incorporating other important nutrients. For a healthy, balanced diet, you need to combine different foods such as legumes, grains, foods that are high in fiber, as well as fruits and vegetables to help your body function at optimal levels.
Studies have shown no safety concerns at daily recommended intakes of up to 2 grams of protein per kilogram of body weight a day.
Protein Powders Vs Ready To Drink Protein Shakes: What You Need To Know
Are you figuring out whether a protein shake or protein powder is right for you? Read on to find out the difference between ready to drink protein shakes and protein powder.
Ready to drink protein shakes are pre-made, you simply open the cap and enjoy. It is premixed with protein powder, liquid, and, possibly, other healthy ingredients.
Protein powder is just that, a powder. It is scooped into your favorite liquid, such as almond milk, or used as an ingredient in a recipe, like banana bread. Protein powder can be added to a shake, smoothie bowl, baked goods, or even mashed potatoes to help meet your daily protein goals.
Why choose protein powder?
- Personalization. Protein powder allows you to create a recipe that meets your taste and nutrition needs. If you prefer tropical flavors, then you use citrus fruits to create a shake. If you need fiber and healthy fats in your diet, then you can blend up a shake with protein powder, fruits and vegetables, and chia or flax seeds. If you are looking for a healthy cookie alternative, then you can swap some of the flour in the recipe for protein powder.
Why select a ready to drink protein shake?
- Convenience. Protein shakes are one of the easiest ways to add protein to your diet. If you have an active lifestyle, the convenience of these shakes is hard to beat when you need to recover after a workout or need a satisfying snack at the office or on-the-go.
Do you need protein shakes and powder?
You May Like: Protein Powder Cholesterol
Apportioning Protein Powder Correctly
Protein For Weight Loss
Having a protein shake before bed could promote weight loss, since protein boosts your metabolism and stimulate muscle growth. Increasing your metabolism speeds up the rate you burn calories.
But don’t overlook total caloric intake. Eating more calories than you require can lead to weight gain. This means how you supplement with protein shakes is important.
Protein shakes add calories to your daily total. If you want to supplement with protein as a way to help you lose weight, be sure to adjust your calorie intake for the rest of the day to accommodate the shake.
If you mix 40 grams of pure protein powder with water, you can count on getting 160 calories . Protein shakes blended with fruits, nut butter, and milk, on the other hand, can easily add up to 300 calories or more per shake.
If youre consuming 1,800 calories daily, subtracting between 160 to 300 calories from that total may be necessary if you plan to drink a protein shake before bed. This would enable you to stay on track with daily caloric intake while promoting weight loss and muscle growth.
Protein shakes may be beneficial for people trying to lose weight when used as a meal replacement, but not necessarily at night. You may want to drink a protein shake before bed if you didn’t have dinner or find you are hungry after dinner. Using a shake in place of another type of meal or snack may help prevent overeating before bed.
Don’t Miss: Special K Protein Bars Healthy
Should You Increase Your Protein Before Or After A Workout
One study compared the effects of consuming protein either before or after a workout on muscle strength and size.
The researchers split 21 men into two groups, both of which received a protein shake containing 25 grams of protein. One group received it immediately before their workout, while the other group received it immediately after it .
Everyone completed a full-body workout 3 times per week for 10 weeks.
Interestingly, the study found no significant differences in muscle strength or size between the groups. 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.
When it comes to maximizing muscle and strength gains, research on the importance of consuming protein around your workouts is mixed.
Some research has questioned whether consuming protein around your workout is even necessary (
Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength.
The total amount of protein you consume each day is more important for muscle growth and strength than the timing of your intake.
Whey Protein Vs Other Kinds
Whey protein powder is milk protein. It does have a small amount of lactose in it. If you can eat yogurt or drink kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. Although it will have a different taste, you can use alternatives such as egg white, pea protein, goats milk, hemp, or brown rice powder.
Youll notice a creamier taste to your protein shakes when you use whey powder because it is a milk derivative. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake.
Recommended Reading: Can I Buy Premier Protein Shakes With Food Stamps
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.
Protein : Are Protein Shakes Good For You
Protein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition .
You can get protein from any number of real food sources, and you should prioritize real food in your diet .
Here are some examples of protein-rich food:
- Chicken, duck, other poultry
However, there are PLENTY of instances where you might want to also supplement your food with a protein shake or protein powder :
- You struggle to consume the recommended amount of protein every day .
- You are a skinny person that needs to bulk up and need more calories in your daily intake!
- You are trying to lose weight and want to replace one unhealthy meal with a meal-replacement protein shake.
- You crave the convenience of a protein shake in place of preparing yet another meal.
In these instances, protein supplements or protein shakes can be awesome!
But dont just take my word for it. A systematic review of studies revealed:
Protein supplementation may enhance muscle mass and performance when the training stimulus is adequate.
Another study showed that among endurance athletes:
The addition of protein may help to offset muscle damage and promote recovery.
What this means in regular people terms: If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!
Enough protein in this context can include protein supplements and protein powders.
You still need to:
Also Check: Can Lack Of Protein Cause Headaches
The Scoop On Protein Powder
- By Emily Gelsomin, MLA, RD, LDN, Contributor
Eating enough protein is not just for athletes or would-be Schwarzenegger types. It is necessary for a healthy immune system and required for organs like your heart, brain, and skin to function properly. The nutrient is also touted for its ability to help control appetite and enhance muscle growth.
How much protein you need typically depends on your exercise routine, age, and health. And whether to supplement protein intake with a protein powder has become a common query.
Matching A Powder To Your Needs
Here are some general guidelines, based on the outcomesyoure looking for:
Don’t Miss: Which Milk Has The Most Protein