Protein is the cornerstone of any sports supplementation program. Its effects on muscle gain have been extensively demonstrated in various studies.
During periods of intensive training or when starting a period of work after a resting season, protein needs increase dramatically.
Protein shakes, in addition to allowing us to more easily reach the amount of protein our body needs, make it easier for us to organize our meals when our family and work routine steals most of our time.
In the following article you will find out what they give you, if they are necessary and which ones to buy according to your objective.
What Are Protein Shakes?
Milk protein is composed of 80% casein and 20% whey. It is undoubtedly the most popular protein today.
Whey has the highest biological quality, that is, this protein has the amino acids most assimilable by the human body.
There are different types of whey, which differ by their filtration process. We have from the beginning the concentrate, which is the simplest form, and, therefore, the cheapest. The most advanced forms are isolate and hydrolysate.
What Proteins To Buy?
If you want to buy proteins with this selection we will make it easy for you. Remember to visit it regularly as we will be updating it with the best products available at all times.
Buying Amazon Prime products is ALWAYS a guarantee of product quality and shipping and can be a good way to buy your first supplement without having to register on any supplements page.
Need A Protein Shake?
According to different scientific studies on protein, there are several reasons why the athlete’s requirements are higher than those of sedentary people:
They have requirements that vary from 1.2 to 1.6 grams of protein per kilo of body weight, depending on the intensity and duration of effort.
For example, a 70 kilogram athlete who trains moderately will need 84 grams of protein, while if he trains assiduously and reaches the limit of his possibilities, he will need approximately 112 grams.
People looking for an increase in hypertrophy and/or strength have even more important requirements. Their contribution should be between 1.6-1.7 to 2 grams of protein per kg.
An athlete weighing 80 kg should therefore eat 128 to 136 g of protein per day. This amount should be divided into four or six meals, each providing 25 to 30 grams of protein.
Benefits Of Taking Protein Shakes
Protein shakes can bring us the following benefits:
- Maintain an adequate calorie intake (which should be higher than the expenditure when you want to improve muscle volume).
- Produce a positive nitrogen balance. For this, a protein intake of 2 grams per kg of weight per day is recommended to maintain or increase muscle mass.
- When a low-calorie diet is used to control or reduce body weight, a moderate increase in protein intake in the diet has been shown to be positive for maintaining muscle mass and promoting greater loss of body fat. The importance of this role is accentuated when the supply of carbohydrates is exaggeratedly reduced since the amino acids favors the maintenance of blood glucose levels.
How And When To Take Protein Shakes
The most important time to take your protein shake is after training, but there are other times of the day when shakes can be very effective.
Add a whey protein meter to your breakfast cereals, preferably oatmeal. Mix it all together and drink it immediately. Adding whey protein in this way allows you to increase your daily protein intake without having to adjust your diet too much.
You can add 10-15 grams of peanut butter to add healthy fats and a little extra protein.
Taking Protein Before Training
You can have a protein shake 30 minutes before exercise. When you train, you’ll be breaking down muscle fibers and your carbohydrate (glycogen) reserves are depleted.
A pre-workout shake will help prevent excessive muscle wasting, give you more energy and speed up your muscle recovery.
Taking Protein After Training
You need to feed your muscles when you finish exercising to help your body recover and regenerate muscle fibers damaged during weights.
There is a lot of scientific evidence that taking your protein shake as soon as you’ve done the exercise helps the recovery of muscle fibers. Exercise increases protein synthesis and as a result your muscles become stronger.
To ensure that the proteins you ingest are used for muscle repair, it is important that you also take carbohydrates in your post-training meal.
A good reference to maximize muscle mass gain would be 1 gram per kilo of body weight of carbohydrates and 0.5 grams of protein per kilo of body weight. For a person of 80 kilos this makes 80 grams of carbohydrates and 40 grams of protein.
If your claims are not those of a serious bodybuilder with more moderate amounts you can get excellent results.
Add Protein To Your Last Meal Of The Day
You can add some protein to your last meal of the day with a shake. This keeps your amino acid levels high while you sleep, which will help you build muscle mass.
It can also be used to complement your dinners. Would you like a good green salad because you’re fed up with animal foods? A protein shake is what you need to keep it an anabolic, nutrient-laden meal.
The most advanced step would be to add a protein shake as an extra and last meal of the day. Casein is often used for this purpose. This protein is digested very slowly and allows our muscles to obtain amino acids sustainably throughout the night.
Before you start buying supplements let me tell you the truth about them.
Are they really essential to get a good physique?
No, they’re not. A demanding and well-developed routine combined with intelligent nutrition and adequate rest are the three pillars you need to change your physique. And nothing else.
But can I become like The Rock in his last film if I take supplements?
Unfortunately neither with supplements nor without them will you be able to become like him. These stars, in addition to training hard, eating well and taking supplements, take chemicals. Chemicals are more effective than any supplement and any chicken breast, but they have their risks. Everything has a price. Remember not to mix steroids with supplements in the same sentence because they are different things.
So Why Are Supplements Sold So Much?
Apart from the brutal marketing behind them, although they are not essential, they can be a great help at certain times.
- They make you achieve your goals faster
- They help you to recover better and even more when you’re doing years.
- Allow you to take a break from the chicken breasts to reach your protein level.
- Some know very well. You give yourself a pleasure and your muscles get protein. What more could you ask for?
And What Supplements Do You Recommend?
As a consumer of supplements for more than 15 years I can tell you several things.
First that they are harmless if taken well and reliable brands. My tests have always been perfect thanks to my healthy diet.
My only doctor visits in 10 years have been shoulder dislocation, forearm overload and lumbar square injury. Nothing to do with what I ingest and whether to do the gross in the gym.
Second, buy the basics. Serum protein, creatine, sticks (the best in comfort and to take away the cravings of eating garbage) and some multivitamin. What comes out of here you will see as 80% of the time you will not even end up consuming and you will see it expire in your closet. Having said that, I think you already have enough information about supplements and more specifically about protein shakes. If you think it’s not enough look in our supplements category to read more.