Pass the Protein Shake: Digging into Pre- and Post-Workout Nutrition

What is Protein?

Protein is a type of amino acid which are found primarily in animal products such as meat, milk, eggs and fish. They are essential to human life since without them there would be no way for humans to survive. There are many types of proteins but the most common ones include whey, casein and egg white. Whey protein is made from milk and contains all the necessary amino acids for building muscle mass. Casein protein comes from cow’s blood and is used mainly in dairy products like cheese, ice cream, yogurt and even some kinds of ice creams. Egg whites are made by separating the yolk (white) part of an egg from the whole egg. These proteins have been proven to provide energy when consumed after exercise.

How Long After You Drink Protein Shake Should You Eat Meal?

The amount of time it takes for your muscles to recover after consuming protein depends on several factors including the intensity of exercise, duration and other physical activities. However, if you consume protein within 24 hours after exercising then your muscles will start recovering faster. If you do not consume any protein at all then recovery times may take longer.

When should I drink my post-workout meal?

You should consume your post-workout meal immediately after working out. You can consume it before going to sleep but make sure you have at least 2 hours of gap in between. Consuming food immediately after working out won’t let your body absorb all the nutrients properly. If you do not want to eat a heavy meal then a protein shake will help your muscles recover.

Can You Take Protein Shakes Before Workouts?

Protein shakes can provide your body with necessary nutrients and prevent muscle loss. However, you must always remember that these are supplements and should not be used as meal or food replacements. It is best to drink them after intense exercise or workouts.

How much protein do you need in a day?

The recommended daily intake of protein is 0.8 g per pound of body weight. So, if your body weight is 200 pounds then you need 160 g of protein each day. When it comes to intense exercise or body building activities, you may need up to 1.5 g per pound of body weight.

Can Protein Shakes Help You Lose Weight?

Protein shakes can help you lose weight but not in a healthy way. It is rather unhealthy and can cause several side effects. If you want to lose weight then focus on increasing your daily activity levels and watch what you eat.

How many shakes should you drink in a day?

As we mentioned above that you should not replace meals with these protein shakes. Consuming more than three a day can lead to several health issues and should be avoided.

Can You Take Protein Shakes With Other Supplements?

Always consult a doctor before taking any supplements. Different supplements may have adverse effects when combined. Certain medicines and vitamins may reduce the efficiency of supplements so always consult a doctor first.

What is Whey Protein?

Whey is a type of protein found in milk. It is one of the two major protein found in cow’s milk and has been proven to build muscle after exercise and workouts. Whey protein is separated from milk during the production process and contains several important minerals and vitamins.

What is Casein Protein?

Casein is another type of protein found in milk and makes up to 80% of the total protein content. It is digested slowly by the body and can keep you full for a longer period of time. It prevents the amino acids from being released into your blood stream all at once.

Egg White Protein

Egg white is high in protein but low in fat making it a great choice for people who are dieting. It can be consumed in its raw form or as a protein supplement. It has a great amino acid profile and is very easy to digest.

Soy Protein

Soy is another high quality plant-based protein. It contains all the essential amino acids required by the body. However, it has been proven to reduce testosterone levels in men.

Rice Protein

Rice protein is great for people who are on a vegetarian diet. It has a good amino acid profile and can be used by the body to increase muscle mass and prevent muscle wasting.

Best Protein Powder for Weight Loss

When looking for a weight loss protein powder, always go for a supplement with a low calorie content. Many people use these supplements to reduce their daily calorie intake and lose weight in a more efficient manner. Always check the ingredients labels and go for a product that contains mostly protein and less carbohydrates and fat. This will help you to reach your weight loss goals in no time.

Best Protein Powder for Building Muscle

Protein is very important for building new muscle tissue. If you do not get enough protein in your diet then your body won’t have the required building blocks to create new muscle fibers. For this reason, many bodybuilders and athletes consume protein supplements to meet their increased requirement for protein.

When looking for a protein supplement always go for one that contains mostly protein and other nutrients like vitamins and minerals. Some products add carbohydrates to their supplements, but these are of no use to athletes who are trying to lose fat and not muscle.

Pass the Protein Shake: Digging into Pre- and Post-Workout Nutrition - GymFitWorkout

Best Tasting Protein Powder

Taste is a very subjective matter. What tastes great to one person can be very disappointing to another. The best way to find a protein supplement that you like is to ask someone at your local gym which product they prefer and why. Alternatively, you can read online reviews to get an idea about different products.

When buying a protein powder always check the ingredients label to see if it contains anything that you might be allergic to. Some people cannot consume products containing soy or dairy protein. Others may be allergic to certain kinds of sugars and have to rely on sugar-free supplements.

When trying out a new supplement always start with a few servings and see how your body reacts. Some people develop headaches or stomach upsets due to the consumption of excessive protein. These symptoms usually subside after the body gets used to the increased intake of nutrients.

Why Take a Protein Supplement?

There are many reasons why people choose to consume protein supplements. Some people do not get enough protein from their diet while others simply prefer to have their daily requirement intake met with a quick and easy powder that can be mixed with water or milk. Good quality protein supplements contain all the essential amino acids required by the body for optimum muscle growth and great health.

How Do You Take Protein Supplements?

Protein supplements can be mixed with water or milk, depending on personal taste and preferences. Some of the smaller protein fragments may not dissolve completely in liquids, but this doesn’t affect the quality or effect of the supplement. Whey, being the most common form of protein found in supplements, is very easy to digest and gets absorbed by the body very quickly when taken after a workout.

Varying your daily intake of protein is always a good way to make sure your body receives all the amino acids, vitamins and minerals it needs.

How Much Protein Do You Need?

Protein requirements are usually determined by a persons weight, gender and level of physical activity. The average person needs to take in 46 grams of protein each day. Those who workout regularly need 1-1.5 grams of protein per pound of body weight.

Check with your doctor or a nutritionist to find out what quantity of protein intake is right for you. Always consider your health conditions and other factors that may require you to take special care when choosing your diet.

How to Choose a Good Protein Supplement?

Protein supplements come in various forms such as ready to drink shakes, bars, meal replacement powders, capsules and pure powdered peptides. Whey, casein and soy are the most common types of protein found in these supplements. Whey is the fastest absorbing form of protein and is preferred by athletes and bodybuilders because it gets absorbed by the body very quickly and is available in a wide variety of delicious flavors.

Sources & references used in this article:

Anatomy of a Protein Shake: Eating to Build Muscle by J Zacherl – breakingmuscle.com

CuraMed Curcumin CuraMed Curcumin by D Zidko – Nursing, 2012

5 Meal Planning for Athletes by P WORKOUT, TSB LINE – springstreetvitamins.com

Nitric Oxide Supplements-Why you should stop!! by A Carlson-Phillips – Nutritional Guidelines for Athletic …, 2012 – books.google.com

9 Must-Have Benefits of Green Tea by D Barr – ignboards.com

The Complete Guide To Testosterone Boosters by ND Gavin Deguara, GCN Med, I Australia – sportyshealth.com.au

by Mike T Nelson, PhD| 01/23/17 by WDTB Do – bodybuilding.com

Tag: muscle by AB Way – t-nation.com

CrossFit Discussion Board> CrossFit Forum> Nutrition> Creatine dosage by YHLB Fat – paradoxnutrition.wordpress.com