Today there are more and more bodybuilders who are taking in protein in different forms. Some of these bodybuilders want to gain weight, others want to lose weight or to get cut for a contest. They usually eat protein-enriched cereals or high-protein oatmeal. Other foods that are rich in protein are milk, fish, almonds, peanuts, steak, chicken, etc. It is known that the best way to get the amount of protein you need is through solid food, but if you don’t have enough time to prepare meals, the best choice are protein shakes, which are becoming more and more popular. Protein shakes are the best option for bodybuilders, but they can also be very beneficial for other people who are active in sports.
Have you ever wondered why bodybuilders take protein shakes? What are the benefits of these shakes and when is the best time to drink them? How to use protein shakes? In this article you will get the answers to all these questions.
Also, you will find out more about protein shakes, their uses and benefits. If you are a bodybuilder, you will certainly like this article and you will find out a lot of useful things, so let’s start.
What Are the Benefits of Drinking Protein Shakes?
As you probably know, protein is necessary for the production of muscles. Also, proteins are used to produce hormones, enzymes, nucleic acids and different immune-system components. If there is not enough protein in your body, it will not be able to put together the structures that make up your cells, tissues and organs.
Also, your body will not be able to produce the biochemical substances that are necessary for muscle contraction, growth, healing and cardiovascular function. Without enough protein in the body, your muscles would not heal up quickly, which could lead to injuries.
Also, it is necessary to take protein after workout. This protein will be delivered to your muscles in order to heal small tears in the muscles that are caused by intense contractions during workout. It is known that solid food needs more time to digest and to break down the protein, so if you eat solid protein foods, protein will be sent to the muscles very slowly. Because of that, it is best to drink protein shakes immediately after workout. It is known that protein shakes take only 30 minutes to reach the muscles. Below you will see more about protein timing.
It is known that protein keeps you full for a longer period of time, so protein shakes are a great option for you if you want to lose weight. They will make you eat less and you won’t reach for some unhealthy snacks throughout the day.
When It Is the Best Time to Drink Protein Shakes?
If you want to get stronger and to build your muscles, you need to know when it is the best time to take in protein. This is called protein timing and it is very important if you want to have long-term gains in lean body mass and strength, but also if you want to lose weight. Below you will see when you should drink protein shakes for best results.
Post-Workout Protein Shake. As we have already said, you are damaging your muscles during a workout, causing small tears in the muscle tissues. In order to stimulate the muscle to repair and to become stronger, your muscle needs amino acids and also carbohydrates. The best time to take in protein is immediately following a workout because your body will start to heal the muscle right after a workout. If you drink protein shake immediately after a workout, it will give your body fuel that it needs to grow and heal. It is recommended to drink a shake with around 20-30 grams of protein immediately after a workout.
Pre-Workout Protein Shake. Drinking a protein shake before you exercise can also be beneficial but sometimes it is not necessary. If you take in protein 30 minutes before a workout, it will provide your muscles with adequate nutrition. Studies have shown that it is ideal to pass 3-4 hours between your pre-workout meal and your post-workout meal. Many experts consider that this is most important for muscle growth and recovery. You can also take a protein bar with 20-30 grams of protein before you start exercise. It is known that our primary source of energy is muscle glycogen which comes from carbohydrates. If you have already eaten a whole food meal that is consisting of carbohydrates and lean protein, then it s not necessary to drink protein shake before a workout. But, if you didn’t have any meal 2-3 hours before exercising, then it is recommended to drink a protein shake.
Protein Shake Before Bed. Also, it is recommended to drink protein shake before going to bed because your body may be depleted of protein while you are sleeping. A period of 6-8 hours without protein is a long time. If you drink a protein shake before sleeping, your body will use protein from the shake to rebuild your muscles during the night. It is especially important for guys who want to build muscles to drink a protein shake an hour or so before bed. If you decide to drink protein shake before bed, we recommend you to choose casein instead of whey protein. It is known that casein protein turns to gel when it enters the stomach. Casein will slow down your digestion during the night, which will also result in a slow release of muscle building amino acids into your bloodstream.
Morning Protein Shake. It is also recommended to take in proteins immediately after you wake up in the morning. Your body has been 6-8 hours without proper nutrition. So, as soon as you wake up, you need to provide your body an adequate amount of protein. If you don’t have time to prepare protein meal, we recommend you to drink a protein shake. A protein shake can be a fast, delicious and healthy protein source for your breakfast. Studies have shown that a breakfast high in protein will reduce your desire to eat unhealthy meals during the day. Although it is a drink, a protein shake will keep you full and it will reduce your appetite. Also, consuming protein shake in the morning will help you maintain a positive protein balance in your body.
Although most experts claim that protein timing is crucial for building muscles, others consider that total protein intake is more important. Remember that you need to consume enough protein every day, both workout and rest days. It is recommended to provide your body with protein every three hours.
Which Type of Protein Is Best For You?
Have you ever wondered how to choose the best protein source for you? Well, there are protein quality tests which may help you determine which protein to use. The criteria that is used to measure a protein quality is Biological Value (BV). BV is actually the amount of body protein in grams that is replaceable by 100 grams of protein in the diet of an adult person.
Experts consider that the higher the BV, the better the protein will be used and digested in the body. If you want to put on muscles and improve their health, it is best to drink whey protein shakes. Whey protein has a very high Biological value, which means that it contains all necessary amino-acids. BV of whey protein is approximately 104, while the BV of whole egg is 100. The next highest BV is 91 and it is the BV of whole milk, etc.
Protein shakes also come in a variety of flavors, so you can choose the one you like most. The most common flavors of protein shakes are vanilla, strawberry, chocolate, etc. When you buy protein powder, it is necessary to mix it with water or skim milk, but it is best to read instruction on the label of the product. Here you can find 36% Off MyProtein discount code.
Sometimes you can also add a banana, strawberries, peanut butter or any other healthy ingredient in your protein shake. These are the best protein shakes for beginners. A protein shake with added carbs can be an ideal meal that will give you energy and make you feel full during the day.
How Much Protein Should You Take In?
Well, it is considered that the minimum amount of protein necessary for building muscles is 1 gram of protein per one pound of your body weight. For example, if you weigh 200 pounds, the minimum amount of protein that you should take in is about 200 grams. This amount of protein is necessary for muscle growth. If you take more protein that exceeds the daily minimum for muscle gain, it will just speed up the healing process of your muscles. We recommend you shooting for about 30 grams of protein in your shakes.
However, you should not consume too much protein, because it is proved that too much protein can deplete the amount of magnesium and calcium in your body.
Also, an overconsumption of protein powder may cause bloating and other digestive problems and, of course, it is a big waste of money.
We hope this article was interesting and useful for you. You have seen how much protein you should take and what is the best time of the day to drink protein shakes. As we have already said, the best time to drink a protein shake is right after you exercise. Your muscles will be broken down from exercising and they will need protein to rebuild. If you didn’t have an adequate meal before a workout, you can also drink a protein shake. Experts recommend drinking a protein shake before going to bed and also immediately after waking up. As we have already mentioned above, protein timing is very important for good results.
Also, we have told you why it is good to drink protein shakes and how you should use them. A protein shake can be a great substitute for protein rich foods. It will provide you energy, reduce your appetite and it will also help in building and repairing your muscles. Protein shakes are a part of a regular diet of every bodybuilder, but they are also recommended to all those people who are active and who want to exercise. A protein shake will help you build muscles, gain weight, but also lose weight, depending on what do you want to achieve.
There’s no doubt that any person who is active in sports or trains with weights will have benefits from getting enough protein. But, the only way to find out how beneficial protein shakes can be for you is to try them yourself. Of course, not only protein shakes are enough to build your muscles or to lose weight. It is also important to eat high-protein foods throughout the day and to exercise regularly.