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Protein Shakes – If you’re serious about getting into shape, then sometimes exercise alone just won’t cut it. Sure, you’ll gain muscle by lifting weights -but unless you’re feeding your body the right nutrients, the muscle growth will be slow and steady.
Protein is the building block of the body, and the fuel your muscles need to grow. By increasing your intake of the right type of protein, your workouts will yield higher levels of lean muscle growth. So, if you’ve spent countless hours working out at the gym wondering about how to gain weight, or how to gain muscle – you’ve found the answer, protein drinks.
What does protein do for my body?
When you workout and strain to lift weights, your muscles actually tear slightly & when they repair, they grow in size – this process requires protein. If you have a store of good quality protein in your body, the muscle will grow back faster, leaner, bigger and stronger. This is one of the main benefits of protein shakes – giving you the extra protein you need to build extra muscle.
A 2004 “Medicine and Science in Sports and Exercise” study conducted on US Marines, reported that those who consumed a daily 10g supplement of protein experienced a noticeable growth in muscle mass over time. They also noticed that the Marines who took part in the study had a considerably lower rate of heat exhaustion and joint/muscle ache after their rigorous training regime, and also from viral/bacterial infections in general.
So, what are protein shakes and how often should I take one?
A convenient way of increasing your protein intake… You’ll get a tub of powder and you simply mix a measured amount with water to make a shake. Protein shakes come in a variety of different flavours, so you’re bound to find one that you’ll like – none of them are overly pleasant to drink, but you soon get used to them & once you start noticing the benefits, you won’t really care about the taste. They can also be known as muscle milk, as some people mix the powder with milk as they think it makes it taste nicer.
Many of the popular brands of protein shakes, like Maximuscle and Multipower, recommend boosting your regular intake of protein by around 60g per day – split into two drinks. You take one in the morning at breakfast time, and one just after you complete your workout. This allows your body to build up a store of protein during the day, and a boost for when you need it most – the first couple of hours after your workout being the most critical time of muscle repair.
Most of the protein shakes available on the market are made using whey protein. This is widely regarded as the finest type of protein that you can take as a muscle-building supplement, and although perhaps more expensive the benefits of whey protein shakes outweigh the additional cost. Other types of protein powder can be made from soy and eggs, but whey’s by far the best.
What else can I take to aid my workout?
Many protein shake manufacturers also make “all-in-one” supplement drinks. As well as providing your body with protein, they will also typically contain creatine and glutamine. Creatine is thought to increase strength and stamina, allowing you to workout for longer and at a higher intensity. Glutamine is a natural amino acid found in muscle tissue, that’s also essential for muscle recovery and repair.
Whilst these all-in-one drinks are certainly a great way of getting the right nutrients your body needs in one convenient shake, they can be expensive. It may work out cheaper to buy the protein shakes and other pre workout supplements separately.
Diet shakes – using protein powders to make meal replacement drinks.
Protein isn’t just used as a supplement to help people build muscle, it can also be used in diet drinks and weight loss shakes such as with the Slim-Fast plan. The idea is to take one or two drinks instead of your breakfast and/or lunch, and then eat a regular meal for your dinner. By doing this, you are getting the nutrients that your body needs to get through the day, but are cutting down on your overall calorie intake.
Are protein shakes good for you?
Protein is something that is naturally occurring in your body, and there are many protein shakes benefits as we’ve discussed. There is a debate around if there is such a thing as too much protein, but it’s probably wise to stick to taking any supplement in moderation. Should you have ongoing health issues, such as problems with your liver or kidneys, it would be wise to discuss the pro’s and con’s of taking protein shakes with your doctor before you start.