Protein shakes are to bodybuilding what helmets are to soldiers – a tool that is inextricably linked to their craft.
After all, you've probably heard that if you want to build muscle, you should be eating more protein, and how could you consume that protein more easily than drinking a few protein shakes throughout the day?
If you've been digging your way into the world of bodybuilding nutrition for more than 10 seconds, you've probably also heard that there are times when you should drink your protein shakes to maximize their benefits.
Some say that you should have a protein shake before and after your workout, others say first thing in the morning, others right before bed, and some even say that you should wake up in the middle of the night to drink protein.
Who is right?
The truth is you to do If you want to gain muscle effectively, you need to eat a high protein diet and drink protein shakes does make it easier to meet your daily protein goal. That said when Drinking a protein shake isn't half as important as many people would have you believe, and depending on your eating plan, it may not matter at all.
You will find answers to questions such as:
- Why drink protein shakes?
- What does protein do for your body?
- You should have Protein before or after exercise?
- When is the best time to have a protein shake? if you want to gain muscle, lose fat or are a woman?
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 the body uses to make tissues, hormones, enzymes, and various other vital chemicals.
It is made up of chains of smaller molecules known as amino acidsthat are the basic building blocks of your body.
Your body needs twenty amino acids to make protein. It can make 11 on its own, but needs to get the remaining 9 from the food you eat.
The main reason you eat protein is to provide your body with enough essential amino acids to build and repair the various tissues that make up your body.
Regular exercise – especially weightlifting –increases the body's protein needs.
Specifically, research shows that in general you 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 are reluctant to realize how much protein to eat each day, and while you can get all of your protein needs from whole foods, it can be impractical for several reasons:
- It can make your balance Macronutrient intake tricky.
- Foods rich in protein are often difficult to store and transport (e.g. baked chicken breasts or yogurt).
- Getting the bulk of your daily protein from just a few food sources, as many people do, can age very quickly.
And that's where protein shakes come in.
Protein shakes are. . .
- Perfect for quick and easy snacking
- Often preferable to have one more meal
- Usually low in carbohydrates and fat what Meal planning Easier
- Affordable (in terms of the price per gram of protein)
. . . Because of this, most people agree that it is a convenient and practical addition to any gym goer's dietary supplement.
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Should You Eat Protein Before or After Exercising?
Many people worry excessively whether it is better to have one Protein shakes before or after training.
The truth is, assuming you eat high-protein meals regularly, more or less evenly distributed throughout the day, it doesn't matter whether you eat before or after your workout.
You see it takes Your body takes several hours to digest and absorb protein (and maybe even longer if the protein you eat is part of a large meal that also contains carbohydrates and fat).
For example, if you've only eaten 26 grams of steak (a small amount of steak by most people's standards), it will to take at least 6 hours to be completely digested and absorbed by your body. If you add vegetables, fat, and starches to the meal, the release of amino acids will likely last for around 10 hours.
So if you eat around three to six high-protein meals each day, the chances are that you will be digesting protein continuously throughout the day.
Dr. Eric Helms, Researcher, Natural Bodybuilding Coach and Member of Scientific Advisory Board to the Legion, describes this better than anyone: “There is a veritable conga line of foods, even just a meal or two a day, that are sufficiently secured that the changes in amino acid release in the bloodstream and subsequent delivery to the muscles become one become much more stable than you think. This reality makes many of the micromanipulations of protein timing pointless. "
That said, you don't have to hit a pre-workout shake to avoid "going catabolic" while exercising, and hitting back a post-workout shake won't help you take advantage of the "anabolic window". By eating high protein foods throughout the day (as part of your normal diet), you will get all of the "pre- and post-workout protein" you need to build muscle.
I said that. . .
- If you're exercising 3 to 4 hours after a relatively small meal, it's probably a good idea to consume about 20 grams of protein an hour or so before your workout.
- If you want practice fasting, make sure to consume ~ 20 grams of protein within an hour of finishing your workout to minimize this Muscle protein breakdown.
And if you find yourself in any of these situations, drinking a protein shake is probably the easiest way to get the protein you need.
When is the Best Time to Drink Protein Shakes?
Protein shakes make it easier to meet your daily total protein goal as they are a convenient way to consume quality protein.
However, they are nothing special in themselves, so there is no “best” or “worst” time to drink one.
In most cases that is best time to have a protein shake is when you want to have a protein shake.
However, depending on your goals, there may be slightly better times for protein shakes than others. Let's look at some common scenarios.
When to drink protein shakes to build muscle
When it comes to building muscle, consuming getting enough total protein each day is far more important than eating your protein.
Suppose you are already reaching your daily protein goal, but research shows that. . .
- You will probably gain Muscle faster eat four to six servings of protein a day than less.
- To have some protein within an hour or two before and after your workout has, at best, a very small but positive effect on muscle growth. This doesn't necessarily have to come in the form of a protein shake, however – you can have a protein-rich meal within a few hours of starting and finishing your workout.
So if you want to do whatever you can to maximize muscle growth, consume protein shakes. . .
- In between meals (and possibly before bed) to make sure that you distribute your protein servings evenly throughout the day
- One to two hours before your workout if you haven't had a high-protein meal within two hours of starting your workout, or one to two hours after your workout if you don't want to eat a high-protein meal within two hours of finishing your workout
By and large, the timing of your protein shakes in relation to your workout isn't all that important. Your first priority is always to get enough total protein throughout the day, and your second priority is to split that protein evenly over about 4 to 6 meals a day. Once you've done both of these things, there isn't much else to worry about protein timing.
When to drink protein shakes for weight loss
Research shows that eating a high protein diet helps you lose fat faster and Maintain muscle, which is why protein shakes are a great addition to anyone Diet for weight loss.
For the best results. . .
- Have a protein shake for breakfast.
Studies show that eating lots of protein for breakfast can help you eat less for the rest of the day and reduce cravings for unhealthy foods.
- Replace snacks with protein shakes.
Research shows that protein shakes help control your appetite and increase Feelings of fullness.
Basically, you should follow the same guidelines when cutting as when building muscle. The only difference is that if you are hungry all day, you may want to slightly increase your total protein intake and consume more protein.
When should you drink protein shakes for women?
When it comes to protein shakes, women don't have to do anything differently than men.
The only thing to keep in mind if you are a woman is that you are likely to have a lower daily protein goal than most men, and if you are already eating three to four high protein meals each day, you may only be able to fit in one protein shake per day (during a man can possibly drink two or more).
FAQ # 1: Should I drink protein shakes on rest days?
If it helps you meet your protein goal, yes.
Eating a high protein diet on rest days will ensure that you persevere Muscle protein synthesis increases the muscle building machinery of your body and helps your muscles to recover between workouts.
FAQ # 2: Should I have a protein shake before bed?
It's not always necessary, but it can be a good idea.
Research shows that 30 to 40 grams of a slow-burning protein like casein (or low-fat cottage cheese or Greek or Icelandic yogurt) before bed in May Help to accelerate muscle regeneration. That is, newer ones research shows that eating protein before bed may not bring any added benefit as long as you consume enough protein each day and spread it out throughout the day so that your mileage can vary.
If you are interested in trying protein before bed and want a clean, 100% natural, delicious micellar casein protein powder that is naturally sweetened and flavored and does not contain artificial colors or other chemical junk, give it a try Casein +.
FAQ # 3: What is the best protein supplement?
Whey protein powder is most people's first choice – and for good reason.
It's not just rich in Amino acid leucine—An amino acid that Plays plays an important role in stimulating protein synthesis – it goes fast digested and easily absorbed by the body. In other words, it starts the muscle building process and then supplies everything the body needs to get the job done quickly and easily.
Additionally, high quality whey protein powder tastes great and tends to provide a lot of protein per dollar spent, making it convenient and inexpensive.
If you want to enjoy a 100% natural grass-fed whey isolate protein powder made from milk from small, sustainable dairy farms in Ireland, give it a try Whey +.
For most of the people casein is the second most popular choice after whey protein. It offers roughly the same muscle building benefits, but has a thicker, creamier texture that many people enjoy, and releases amino acids over a much longer period of time, which may offer some muscle building benefits over whey.
+ Scientific references
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