In today’s world, the popularity of protein shakes has gone beyond professional sports and bodybuilding. If you work out in the gym or just strive for a dream figure, then at least once thought about when to drink protein shakes. Of course, it has a number of benefits for improving the quality of the body, but there are also nuances that clearly cannot be called positive. Let’s figure out what this elixir is for muscle growth and whether it is worth including it in the diet.
They can be conditionally divided into two types. The former is based on protein powder and is sold in sports nutrition stores. It is a water-soluble protein made from soybeans, egg white, and whey. Drinks made with commercially available protein are low in calories. Of course, unless you add a heap of sugar and a handful of groundnuts to them.
The second type is cocktails that can be prepared from the foods we are used to that contain a lot of protein. For example, the combination of milk, cottage cheese, eggs, and bananas has long been known to fitness enthusiasts.
Protein shakes have won the trust of athletes for a reason. It doesn’t matter which of the two you prefer, both are beneficial.
It’s no secret that protein is a building material, without which muscle building is impossible. Therefore, protein shakes are usually recommended to drink before and after training. In the first case, together with carbohydrates, in order to stock up on energy before class and make it more effective. And in the second – in order to quickly restore muscles after exercise, contributing to their growth.
Many studies have proven that protein drinks boost metabolism. With a fast metabolism, unwanted fat deposits leave you more quickly. Of course, it is important to take into account both the daily activity and the total calorie intake. But in a competent combination, all factors will definitely give a positive result in losing weight.
Protein is absorbed by the body longer than carbohydrates and lowers blood sugar. Therefore, the feeling of fullness after it lasts longer, and the appetite fades. At the same time, protein is not deposited in adipose tissue, which is also good news for those who are losing weight.
When at work or school, you suddenly want something to eat, it is much more useful to do it with a protein shake, rather than cookies and chocolate bars. However, the advantage here is on the side of powdered drinks. You can always take the purchased protein with you, mix it with water or milk, and the protein snack will be ready. In addition, you can not be afraid of the shelf life: unlike cottage cheese and milk, the powder does not belong to perishable products.
Some people simply do not like meat and fish, while others take the side of vegetarianism. In both cases, protein shakes help you gain your daily protein intake. And if a person considers himself to be a strict vegan who does not eat all animal products, protein powder is a worthy alternative.
And what are the best times to eat protein? Before training, it is desirable to reinforce the body with both carbohydrates and proteins.
A protein shake may work as a pre-workout protein source, but a slower-digesting protein called casein is preferred.
In any case, you should not eat immediately before training. It is better to do this 2 – 1 hour before starting work so that the food is more or less absorbed and does not interfere with training with full dedication.
After a workout, protein is great for replenishing the body with essential amino acids, as muscles need nutrients to recover.
It is worth taking food no earlier than half an hour after training. This is due to the fact that immediately after hard strength work, the body is not quite ready to digest food. Also, if you take protein with carbohydrates it will suppress the levels of testosterone and growth hormone, which are so important. However, this is a debatable issue, since, after an hour of training, the level of these hormones is no longer as high as 20 minutes after it began. In any case, after exercise, whey protein, which is quickly absorbed, is better.
The best time to have a protein shake is to have it after work. Protein after a workout is the best time of day to eat protein. A large number of experts consider that the greatest time is immediately after exercise, containing fast protein and a BCAA supplement.
What else you should know about the best time to take protein powder? A serving of a surprisingly powerful drink – a gainer serving as a supplier of carbohydrates and valuable protein – is also suitable for this purpose. The purpose of this diet is to increase the rate of protein production in muscle tissue. This process can accelerate at least threefold when compared with the situation of excluding proper nutrition after exercise. A post-workout serving of protein predisposes to increased production of the anabolic hormone insulin, as well as provides comprehensive recovery of muscle tissue.
To summarize, I advise you to choose the best time to take protein supplementsand consume no more than one protein shake per day, preferring regular protein foods. Do not rely on sports nutrition as something super effective. Good old buckwheat and pasta as carbohydrates; fish, chicken, meat, cottage cheese, and eggs as protein; good training and good sleep are the ingredients of success. And the best time to consume protein as a supplement in case of a lack of protein in the diet. All success in achieving your goals!
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