Protein shakes help you to build muscle in a healthy manner. Mistakenly, many people use a protein shake as a meal replacement. However, protein shakes are for consumption in addition to meals, providing added protein but with a reduction in calories, giving your body the fuel it requires to build muscle tissue. Knowing how to get the most from your protein shakes ensures you get maximum benefits from these dietary supplements.
Drink Your Protein Shake at the Right Time
One of the basic elements of maximising the benefits of your protein shakes is knowing when to drink them, and this is something many people get wrong. There are two critical times, the first being first thing in the morning, shortly after you wake up. Because, during sleep, you essentially fast, you consume no protein, so, if this state continues, your body begins to burn muscle tissue for fuel. Drinking a protein shake with some simple carbohydrate, such as fruit juice or fruit, mixed in quickly puts your body back in balance, and prevents the consumption of muscle tissue. The other time to drink a protein shake to get the maximum benefit is directly after a workout session in the gym. You should drink it within 30 minutes of the end of your workout for the best results. During this short post-workout period, your muscles absorb more nutrients and proteins than at any other time as they recover.
Choosing the Best Protein Shakes
You can choose from animal-based proteins and vegetable-based proteins for your protein shake. Animal protein includes milk and egg whites, as well as by-products such as casein. Vegetable proteins include soy. Whey protein is the most popular animal protein and is derived from whole milk. It is a popular choice because of its strong all-round performance, including taste, superior performance, high protein content, economy, and immune boosting capabilities. Choose between whey concentrate and whey isolate. The concentrate type has a low lactose content, so is suitable for those with lactose intolerance, and has more protein per gram than other types.
What to Mix Your with Protein Powder
Although most protein shake manufacturers advise users to mix the powder with water, most people find the taste very unpleasant. Mixing with milk is a better option, as it improves the taste, although does add some calories. To increase your carbohydrate intake, mix the shake with fruit juice or blended fruit. What you mix with your protein smoothies is a matter of personal choice. The only difference is the taste and the level of proteins and calories in the shake.