If you’re willing to build muscle quickly, you need to boost your macronutrient intake and also shrink your recovery time. It’s tough to beat a good protein shake — whether it is plant protein or whey. It is full of curiosity whether to drink a protein shake before or after a workout. You don’t need to worry as we will also cover that in this article. Also, with research showing that protein supplementation, as a vital step of a resistance training program, can sustain lean muscle mass and increase strength, including protein shakes to your diet instantly comes in as a no-brainer if you’re looking to build endurance, strength, or athleticism.
But don’t forget, with a great intake of protein comes great responsibility. Firstly, you should know that protein powders are not a catch-all solution for people looking to add mass fast. Instead of that, it is just a convenient way of increasing your day-to-day protein intake and, for some, a solution to curb a sweet tooth. However, people often make mistakes while selecting and then adjusting protein shakes into their routine. Hence, you should know the correct way to consume protein shakes and avoid any chance of ineffectiveness.
What Is Protein? Why Is It So Crucial?
Let’s crackdown on the basics first! If you know all about what you are consuming, then you are less likely to make dietary mistakes. Protein is simply a molecule that some chemicals called amino acids make. Our bodies require these amino acids for various crucial body functions – they carry oxygen to several parts of the body through blood, boost the immune system and help build muscle. There are, in total, 20 different amino acids, out of which a human body cannot produce nine. These are known as the ‘essential amino acids, and we have to consume them from food.
Experts suggest that the average protein intake for an adult should be 0.8 grams of the nutrient per kg of bodyweight. Of course, for muscle bulk, this number has to go up but in a proper manner. Here, you need to play smart. Instead of looking for calorie-dense food options, go for high-protein foods. These cupboard staples will not only build muscle mass in your groups — recent research suggests, 2.2 grams of protein per kg of body weight is the limit — but also assists stave off any hunger throbs that could derail even the most diligent of bodybuilders or dieters.
For instance, if you weigh 100kg, you should be eating the equivalent of seven chicken breasts every day. Well, that’s a tad unrealistic. However, this type of extreme eating type is reserved for competitive bodybuilders, who are extremely trained for their diet and overall routine, so a doable alternative for a first-timer is 1.5 grams of protein per kg of bodyweight.
Do’s And Don’ts of Consuming Protein Powder
Consuming protein powder may seem an easy mix-and-drink task. But guess what, it has got some crucial rules which may help not hamper the efficacy or benefits of the protein shake. So let us now look at some vital tips that will make you avoid protein shake mistakes.
Don’t Put Down Powder First-
This is something very basic yet important in the process of consuming protein shakes. Remember to always put your liquid in before your protein powder, as it will be then much easier for you to shake and drink simply. This is indeed the best way to avoid clumps and chug in a neat protein shake. Otherwise, everyone hates wasting protein powder stuck to the bottom of the shaker.
Keep It Simple
When it is about refueling post-workout, strip it all back and keep it simple. Don’t try to consume all the nutrition at once by throwing different supplements or superfoods into the blender. For speedy refueling, all you need is an all-natural protein powder sachet, and then simply fill up the shaker or blender with either water or milk. Mix the two, and you’re good to go! If you need something even more satiating, add some fruit or veggie into the mix.
Don’t Jump The Gun
Do you chug the protein shake in a hurry before you’ve even caught your breath? Well, here’s a newsflash! You do not need to gulp your protein shake within 30 seconds to make your hard work count. Yes, it is ideal for drinking your protein shake within 30-40 minutes of workout, but a few minutes here or there is not really a big deal. At the very least, simply ensure that you’ve refueled properly, with plenty of protein & carbs, within a couple of hours of the workout session.
Be Picky for Your Ingredients
Ask yourself, do you really carefully read the ingredient label of your protein shake? Unfortunately, many protein powders have a tragically huge ingredient list filled with unnecessary fillers, preservatives, and sweeteners. To give your body the best, choose only all-natural ingredients for your whey or vegan protein powders.
Never Skip Your Meals
It is clear; protein powders are called supplements for a reason. Yes, indeed, results may not be up to the mark without fuelling or refueling your muscles. A decent protein powder is an excellent addition to your diet to help your muscles repair and grow. But for god’s sake, do not keep a simple protein shake mixed with water as an alternative for eating lunch! No supplement can provide nutrition like whole foods. So, make sure you eat balanced diets along with consuming a protein shake.
Choose Gut-Friendly Protein Powder
The number one rule to gain optimum health is to listen to your body and its needs, as health needs are subjective. Ask yourself if you really want to add that extra glass of protein shake? Or do you feel nauseous when you consume dairy? Always choose supplements that do not disturb your digestion. If you are someone who is prone to allergies, or some other health concern, always make sure to consult a doctor to pick the right supplement for you.
To sum up
Protein shakes are a dietary enrichment for people who want to gain lean muscle, more stamina, and strength. Keep the above-given vital tips in mind when you pick your protein shake. Also, consult a doctor if you have any pre-existing health issues as a supplement has chances to disturb the treatment. Thus, start your energetic muscle-building journey and play by the rules with the ideal protein shake routine!
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