Is There A Perfect Time To Consume Protein Shakes
Not exactly. And thats mostly because not all protein shakes are the same. More specifically, not all protein are the same. Some will be absorbed by your body more quickly, while others work more slowly and help keep you satiated for longer.
If youre making a protein shake with LADDER Plant-Based Nutrition Shake, youll get 20 grams of pea protein, which absorbs at a medium rate. That, plus the seven grams of fiber and other essential nutrients, will help you stay fuller for longer. This makes it a great shake to have as part of a breakfast, snack, or even dessert.
But if youre talking about a post-workout formula like LADDER Whey Protein, youll find 26 grams of whey protein isolate, an easily digestible, fast-releasing protein. This is best to consume after a workout so you can quickly supply your muscles with protein to help them repair and rebuild.
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.
Your Metabolism Will Experience Some Problems
It is difficult to get all of your nutrients through one single food source. If the only things you opt to consume all day, every day are protein shakes, your diet will likely become imbalanced . We know this seems counterproductive, especially if you are choosing to consume protein shakes for health purposes. But just because something can have health and nutrition benefits in moderation, that does not mean necessarily mean that it will remain healthy when consumed in copious amounts.
When your body isn’t receiving the nutrition it needs, it can cause your metabolism to get out of whack, explained Medical News Today. This can ultimately lead to the undoing of the gains you’ve made. The sweeteners used in protein shakes are okay in moderation, but they can cause insulin spikes when overconsumed.
The absolute golden rule of nutrition still holds true: Eat in moderation. Too much protein can lead to everything from kidney problems to blood sugar imbalances to a severe lack of various and essential nutrients . Eat the rainbow, not just the chocolate peanut butter shake at the end.
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When To Drink Protein Shakes For Weight Gain & Muscle Building
There are several benefits to using whey protein for weight gain and muscle building:
- protein supports growth of muscle
- aids recovery from training
- easy to consume and digest when calories are high
Rather than worrying about when you should drink a shake, we would focus on getting in regular feedings of protein throughout the day .
The overall diet should be comprised of a variety of complete proteins, which might include sources such as meat, fish, eggs and yoghurt. Whey can certainly be helpful towards 1-2 meals a day to save time prepping food!
Examples of how to consume protein powder for muscle growth:
Breakfast: smoked salmon, eggs, veg
Pre-Workout Meal: oats, whey, honey
Intra-Workout: EAAs, cyclic dextrin, creatine
Post-Workout Meal: chicken, rice, sultanas, veg
Evening Meal: beef mince, pasta, veg
Pre-Bed Meal: yoghurt, casein, banana, peanut butter
Builds And Maintains Muscle Mass
Protein is vital to building and maintaining lean muscle mass. Your body goes through constant cycles of Muscle Protein Breakdown and Muscle Protein Synthesis . MPS is a biochemical process to grow, recover, and strengthen muscles, while MPB is the opposite. Exercising accelerates MPB, though protein consumption stimulates MPS and aids muscle building.
At night, when you are resting, your body goes into MPB. Based on a 2016 study, consuming a protein shake before sleeping augments MPS throughout the night and helps build muscle throughout the night.
For optimal muscle gain, your body must have a positive protein balance, though your bodys amino acidsthe molecular foundation to muscle buildingare constantly depleting. When your body lacks amino acids, either from poor eating or the stress placed on your body from exercise or lifestyle, your body has a negative muscle balance. This is a state where your body is slowly losing muscle tissue. However, consuming high protein foods and protein shakes brings your body back to a positive muscle balance.
However, simply drinking extra protein will not build your muscles. Protein consumption paired with a resistance-training program and adequate rest stimulates muscle growth and maintenance.
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Whats The Difference Between Weight Loss And Muscle Gain Protein Shakes
A weight-loss protein shake is designed for people trying to lose weight.
It contains 15-30 grams of protein and usually only 3-5 grams of carbohydrates.
The fat content in this type of shake usually will be around 1 gram while the fiber content will be about 3 grams.
This will keep you feeling full longer than a regular protein shake and will help reduce your appetite throughout the day.
A muscle gain protein shake is designed for men and women who are trying to gain weight or put on some muscle mass.
It usually contains 30-50 grams of protein per serving, 10-15 grams of carbohydrates, 2-3 grams of fat, and 5-10 grams of fiber per serving.
This type of shake will give your body the macronutrients it needs to help build muscle and keep your carbohydrate intake low.
Its important to note that these shakes are not designed for bulking up.
They are designed for those who want to lose some fat, put on a little muscle, and be healthy at the same time because it is possible to do this.
However, it is not necessary and you wont gain any more muscle mass by consuming this type of protein shake vs. a standard weight-loss shake while dieting.
There is no difference when it comes to the amount of weight or fat that you will lose by drinking a protein shake vs. not drinking one.
Well, unless you are drinking a low-carb protein shake, but those are mostly designed to help you lose fat vs. just weight.
Some protein shakes will also contain added fiber.
Whey Protein Vs Casein Protein: Which Type Of Protein Is Better To Have At Night
Both casein and whey are by-products of cheese production, but one of the significant differences between them is how quickly your body absorbs them.Your body breaks down protein into amino acids, which circulate in your bloodstream until theyre absorbed. When you consume whey, amino acid levels stay elevated in your blood for only 90 minutes. But when you consume casein, the levels of amino acids stay elevated for 4-5 hours. Like it does in cheesemaking, casein forms curds once its exposed to the acids in your stomach, which lengthens your bodys digestion and absorption processes.
If your goal is to maximize muscle growth through the night, its advised that you opt for casein protein before bed, as it provides your body with a slow, steady release of amino acids. Compared to whey protein, casein proteins slow release makes it ideal before fasting situations, such as during sleep. Your body digests and absorbs whey protein much quicker, so it serves a better purpose as a workout protein.
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Bad Substitutions For Protein Shakes
Protein Bars These have their place in your diet, but they are far from being the best way to get your extra protein.
Besides, they usually contain a lot of carbs and fats which prevents them from absorbing into your muscle tissues as quickly as a protein shake.
Chocolate Milk While it does have 20 grams of protein per serving, chocolate milk has about 70-80 grams of sugar in it which negates the benefit of drinking this shake for post-workout recovery.
Granola Bars These bars are great additions to a healthy diet by adding extra fiber and vitamins and minerals.
However, they arent ideal because they are usually filled with carbs primarily.
Also, most granola bars have very little protein. The only truly good substitute for this is a protein bar, which contains plenty of protein while being low on carbs .
Protein Chips Dipping your protein chips into your shake will make for a great snack , but dont do it!
These usually contain refined sugars and fats which are the worst things you can eat when trying to lose weight because they promote rapid weight gain.
Also, most of these chips have very little protein or carbs . If you want to add more nutrition to your shake, then grab some fruits.
Cookies These are great additions to any diet by adding extra fiber and vitamins and minerals.
Also, most protein cookies have very little protein or carbs.
Protein Shake Mistake #: Youre Neglecting The Little Guys
Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, youll recover more slowly too. That means sore muscles putting the brakes on your performance.
Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs crucial for growth. And leucine? Its is the key acid that stimulates muscle protein synthesis and growth, says Baptie. You need 3 grams of leucine to start this process.” Always read the label.
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Why Drink Protein Shakes
To understand why people drink protein shakes, you first need to answer the question: what does protein do for your body?
A protein is a compound that the body uses to create tissues, hormones, enzymes, and various other chemicals essential to life.
Its made up of chains of smaller molecules known as amino acids, which are the basic building blocks of your body.
Your body requires twenty amino acids to form proteins. It can produce 11 on its own but must get the remaining 9 from the food you eat.
The primary reason you eat protein is to provide your body with adequate essential amino acids to build and repair the various tissues that make up your body.
Regular exerciseand weightlifting in particularincreases the bodys demand for protein.
Specifically, research shows that you generally want to eat at least 0.8-to-1 gram of protein per pound of body weight per day to maximize muscle growth and repair.
Many people balk when they realize how much protein they need to eat per day, and although you can get all of your protein needs from whole foods, this can be impractical for a few reasons:
- It can make balancing your macronutrient intake tricky.
- High-protein foods often dont store well and can be difficult to transport .
- Getting most of your daily protein from just a few food sources, as many people do, can get old very fast.
And thats where protein shakes come in.
Protein shakes are . . .
How Many Glasses Of Protein Shakes Can You Have In A Day
The answer to this depends on your body weight and level of physical activity. On average you need 0.5 grams of protein per pound of body weight. If you work out regularly, you need about 0.7 to 0.8 grams per pound of weight. Most of this protein need is met by eating protein-rich food. But if you feel you arent getting enough protein, you can compensate for your normal diet with protein shakes.
You could drink one or two glasses of protein shake in a day, depending on your deficit. In your pre-sleep drink, mix 40 grams of protein for optimal benefits.
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Intermittent Fasting And Protein Shakes
When answering the question of whether you can drink protein shakes while fasting, you need to consider two things.
One is the type of fast and the reason for fasting. The reason most people fast is to lose weight and to improve their blood insulin levels. Protein shakes have protein and, in some cases, sugars and a small number of carbohydrates.
Even if you take the protein, mix it with water and consume it, they are still high in calories. Most of the time, you might consume 30 grams of protein at one time which is already over 100 calories.
So does a protein shake break a fast? Yes! it does.
Even if you practice dirty fasting,drinking protein shakes will break your fast. It will create a spike in your blood sugar levels. In all kinds of fasts, it is not appropriate to drink a protein shake in the fasting window because it will break the fast and take away all the benefits of the long hours of fast that you have managed to complete.
Important In Advance: How Much Protein Do You Need To Build Muscle
Before one deals with the question of whether it is better to drink protein shakes before or after training, it is first necessary to clarify another question. Because in addition to the appropriate time, it is especially important how much protein is needed at all for muscle building. Proteins are among the most important macronutrients for the body and contribute to the increase and maintenance of muscle mass. But how much protein you should consume daily depends on your personal goals and your physical activity. The German Nutrition Society recommends 0.8 g of protein per kilogram of body weight for healthy adults to avoid a protein deficiency. But beware: This recommendation applies to people who are not very active.
Those who are active in sports several times a week or who also do strength training to build muscle also have a higher protein requirement. For active people and for building muscles, the DGE recommendation is therefore too low. According to new scientific findings, a minimum intake of 1.2 to 1.6 g of protein per kilogram of body weight is more effective for muscle growth.
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Exercise Performance And Recovery
If you are an athlete when should you take a protein shake to improve your endurance and performance?
When you are involved in endurance training, it is necessary that eat proteins together with carbohydrates during and after a workout for improved performance and recovery. That also helps reduce muscle soreness due to exercise.
In a study involving cyclists, it was established that taking a carbohydrate and protein beverage during a workout helps to reduce muscle soreness and improve recovery. When taken during resistance training, a protein shake can help with improved performance and recovery.
If you are not an athlete, it is much more about increasing your protein intake than the timing. For the athletes, taking a protein shake minutes before and after exercise can be very beneficial. After all, the muscles need all the protein they can get to grow and gain strength.
Between Lunch And Dinner
If you dont like to eat heavy meals when its hot out, then a protein shake at this time is ideal for you.
Not only does a protein shake taste delicious, but it also helps reduce your appetite without all the guilt.
You can also consume one right before bedtime to prevent blood sugar spikes and crashes since your body is expected to go for 8-12 hours without food or liquids by this time.
Are Protein Shakes Good For Weight Loss
In order to lose weight, you need to burn more calories than you consume each day its really that simple! So, consuming protein shakes wont cause weight gain when consumed with this in mind. However, protein can help you lose weight due to its ability to reduce hunger and curb cravings. It can also keep you feeling fuller for longer, so ensuring your meals are packed with protein-rich foods such as chicken, fish, or beans and legumes is a great way to avoid overeating. Protein shakes are also a great snacking option if you need to curb those cravings on the go.
When Is The Best Time To Take Protein
Protein supplements are some of the most popular supplements on the planet.
People use them for a variety of reasons, including to build muscle, lose weight or simply improve their overall health and wellness.
However, many people wonder about the best time to take them.
This article explains when the best time to take protein is, depending on your health goals.
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Best Protein Shake For Muscle Building
This protein shake contains 400 calories per bottle. Offered in two flavors chocolate or vanilla cinnamon the macro breakdown is 28 grams of fat, 25 grams of protein, and 11 carbohydrates per single-bottle serving. In addition to seven grams of fiber, each bottle provides four micrograms of Vitamin D, 270 milligrams of calcium, 460 milligrams of potassium, 1.6 milligrams of iron 20 percent of the daily recommended dose of magnesium.
This protein shake packs 400 calories per 72-gram single-bottle serving. In addition to 25 grams of protein, each bottle provides four micrograms of Vitamin D, 270 milligrams of calcium, and 460 milligrams of potassium.
Can I Take Whey Protein On An Empty Stomach In The Morning
Whey protein has been shown to be an effective workout supplement. While you can benefit from this complete protein at any time of day, mixing it with water, juice, or milk first thing in the morning on an empty stomach will improve your workout performance and overall nutrition a smart diet strategy.
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