If you are a fan of the gym, you will know that working out on your own may not be enough. You will benefit much better if you combine physical exertion with the use of protein powder.
But there are so many questions around protein powder that need to be addressed.
Should you drink a protein shake before or after a workout?
Which protein powder is the best?
Or even where to buy protein powder?
…
In the article below, you will find the exact answers to all of these issues.
Are you excited? Keep reading to find out more!
What are Protein Shake Before And After Workout?
A standard protein shake (PS) includes two to three spoons of protein powder stirred with mineral water or milk. However, the more popular going to the gym is, the more versatile protein shakes are.
Besides the typical DIY protein shakes, now you have the bottled PS. They are usually available at the gyms and the supermarkets, but be aware that their sugar content is much higher than that of homemade protein shakes.
Why Do You Need to Drink it?
Do not be mistaken that only those who hit the gym need to drink protein. Everyone can still experience the advantages of drinking protein shakes, so check out the list below!
For Health
Your body needs a wide variety of nutrition to stay alert and healthy. One of them is protein, and it is one effortless way to make sure you reach the recommended daily dose of protein.
Youngsters from the age of 19 to roughly 40s need to consume at least 46g of protein if you are a woman and 56g of protein if you are a man. These figures can increase in case of professional sportsmen or the oldsters suffering from diseases.
In these situations, drinking this protein makes sure each person can take in the amount of protein required. You no longer have to force yourself to binge eat stuff!
For Weight Loss & Belly Fat
You may be surprised, but drinking PS can be very helpful when it comes to losing weight. Why is that? Because protein causes people to feel fuller and get rid of their appetite.
In the long run, this means that people tend to eat less and prepare a much smaller helping for their meals. Light snacks will also be removed as they do not feel the need to take in any food in their already-full stomach.
And the result? Tada, people drinking this proteins may experience a weight loss and a reduction in belly fat! Of course, you have to monitor the use of PS carefully to achieve the final goal.
For Weight Gain
As contradictory as it sounds, drinking PS can boost your weight gain. The question is, do protein shakes make you fat?
Believe me when I say that it does not. If you consume a carefully controlled amount of protein, it can help you build your lean mass, not add extra fat to your body. Why is that?
Because protein is vital when it comes to building your muscle. The intake of protein can increase the size of lean mass, which will contribute to your weight gain. At the same time, it guarantees not to add up your fat – a win-win situation for us all!
Building Muscle
Weightlifters and enthusiastic gymnasts drink protein frequently to serve one purpose only: to bulk up their muscle. How can protein powder help you with that?
I’m gonna explain it to you. Muscle growth requires a lot of factors, and the consumption of protein plays a pivotal role. When people take in a higher amount of protein than the body needs, it will build up the muscular tissues and bang!
Here comes the muscle building. After a few months of drinking PS, you may see your muscles being visibly bigger!
Types of Protein Powder
- Whey: Why is the most popular type of protein powder, especially among professional sportsmen. It is similar to milk, but its components include all the nutrition needed for a human being. It is easily digestive and causes no harm to consumers.
- Casein: If you want to focus on muscular recovery, casein is your ideal choice. It originates from dairy products and can boost your recovery after heavy workouts.
- Soy: If you are a vegan, you might want to consider using soy. It is a source of protein powder that has all the vital amino acids.
- Egg: Another unorthodox source of protein powder is from egg. Although it is more expensive than other types of protein powder, egg provides a safer alternative for those allergic to dairy products like whey.
So, how many eggs are considered equal to 1 scoop of whey protein powder? Typically, the number can range from 3 to 4 eggs!
How Many Protein Shakes A Day Should You Drink?
Since you are about to read some measurements on PS, you might need to imagine the scale of measurement. So, how much is a scoop of protein powder?
According to worldwide standards, a scoop is included in each bottle of ready-made protein powder. The size of each serving may vary, and it is usually about 20 to 23 g. However, there are scoops that can measure up to 30g, or down to roughly 15g.
Alright, are you clear of any confusion now? Let’s move to the bigger part. There are a lot of questions sent to my email about the use of protein shakes everyday or see more grams of protein by Healthline
Solve all with me, my friends!
Weight loss
If you want to reduce some weights, you can consider drinking PS that are low in calorie. Let’s start by replacing your three meals with two meals, both are only provided by drinking protein shakes ( DPS )!
Whey or casein is a suitable option for you in this case. Each serving should include at least one scoop (20 to 23g) so that you can dial down the hunger. You may want to mix it with some low-fat milk for the best outcome!
Weight gain
PS can also be used to boost your lean mass and increase your weight. You should go for supplements containing more than 70% of protein per scoop for the maximal result.
Experts advise that you need no more than two shakes per day. Each shake should contain from 1 to 2 scoops of whey or casein protein, depending on how much weight you want to gain.
Muscular growth
For gymnasts who wish to bulk up their bodies, here comes the solution called DPS. Each serving should contain 1.5 scoops of protein powder so that your tissues have enough energy to recover and build up.
You can schedule your shake based on your workout schedule. It is best to consume PS within 30 minutes after a workout session.
So, above is everything about PS for people who work out. But what happens if you drink protein shakes without working out?
The answer is you will get obese! Like, seriously overweight!
Haha alright, calm down everyone. I was just messing around. The fact is protein plays a vital role in every human’s body. If consumed moderately, it can help to boost your body performance. But if you take in too many PS without any physical exertion, you may experience a weight gain and a strain on your organs.
And even if you work out, is 3 protein shakes a day too much? I would be bold and say YES. Normally, it is better to take in only 2 protein shakes and treat yourself to healthy food. Three PS within 24 hours are very likely to cause digestion issues. And do not forget the fear of putting on extra weights!
What is The Best Time to Use Protein Shakes?
PS require some timing to get things done. So is it better to drink protein shake before or after a workout? Or let me paraphrase it, should you drink protein shakes before or after workout?
In the past, people usually thought that DPS within 30 minutes after a workout session will bring about the best result. But recent studies show that it does not really matter whether you drink PS before or after a workout.
But if you want to stick to the traditional, let’s play it safe by using a PS once you are done at the gym.
Hm, in case you forget to do such a thing, is it okay to drink protein shakes before bed?
Hell yes! Not only are the elder, but people aiming at muscle growth can also benefit from a protein shake before hitting the bed.
This is because bedtime allows your body more time to digest the protein intake, thus making it easier to absorb into the system. Sleeping time is on for PS!
How Long After Your Post Workout Shake Should You Eat Meal?
Drinking a PS is needed for your body building, but do not miss out on all the fun of having a proper meal. So how can you schedule a meal after a workout session that comes with a protein intake? When to drink protein powder that will bring about the best outcome?
Typically, you will have to wait at least 2 hours before sitting down at a meal. Do not stress out, because a human body can only manage to consume roughly 50g of protein at a time. Eating right after a protein shake may cause some unexpected health issues.
Is there any way you can hold up until the clock ticks? Time for healthy snacks, everyone! Try eating nuts, vegetables, and even grain,.. Similar products will help to ease your stomach and cope with the hunger until you can truly savor your food.
Premixed Or Powdered Protein Shakes: Which Is Better?
As the market of PS is expanding, customers are having more and more choices. I’m often asked about the pros and cons of premixed and powdered PS, which I think I should address today.
Premixed:
You can easily purchase this product at the supermarket or at the gym. The manufacturers have already made a perfect blend for you, including protein as well as other vital nutrition.
While it is convenient, time-saving and tasty, a premixed PS may come with some serious issues. You do not know what types of ingredients inside a bottle, or how much sugar and preservatives there are.
You have the least control when it comes to premixed PS, which can make it harder to monitor the process of muscle building, weight loss or weight gain.
Powdered
Also known as the DIY protein shakes, a powdered protein shake means you will have to do everything by yourself. From purchasing the most suitable type of protein powder to choosing the compatible base, you have all to decide.
While this process may take a lot of time and energy, you may find yourself at better control of the protein intake. Feel free to add up any extra toppings like fruits or nuts into your shake. And you can make sure you do not overuse protein powder by taking in a small scoop each time. Woo!
So, in the end, while the temptation of buying ready-made PS is hard to resist, I still strongly advise you to go for a powdered protein shake. Not only is it most cost-saving, but it is also better for you to manage your body in the long run!
How to Make Homemade Protein Powder?
Surprise! Do not fool yourself by the thought that only ready-made protein powders are the best. You can always count on yourself to make some homemade protein powder. Let’s see!
First of all, buying yourself some dry milk powder, oats and almonds. You can change these two types of grains to the stuff you like, as long as they are healthy nuts (like peas or soybeans!)
See more: Top 10 Best Protein Powder For Weight Loss And Meal Replacement
So what are the step-by-step manual on making your own protein powder?
- Step 1: Put the dry milk and two types of nuts into a blender with a 1:1:1 ratio. Make sure they are all well mixed. Add up some more dry milk and once again, make sure it is fully ground.
- Step 2: Pour it out and put in a tightly covered jar. Find somewhere cool and fresh with no direct exposure to the sunlight. You may wonder – how long does protein powder last? Well, if you store it outside just like this, it can be used within 14 days. For further usage, I would recommend putting it into the fridge.
Alright, you have had the powder at your disposal! Here comes the instruction on how to make a protein shake with protein powder!
Every time you need a protein shake, let’s take roughly 0.5 to 1 scoop of powder. Mix it up with milk or water depending on your taste. And feel free to add in as many toppings as you like for the yummy taste!
What Can you Mix Protein Powder With?
There are many ways in which you can diversify protein powder. So, what to mix protein powder with? Use your creativity when it comes to this question! But if you are a bit lazy, let me help you with my suggestions.
Milk
Milk is a popular base to mix your protein powder with. Whether it is full cream milk or skim milk, a touch of dairy can always increase the taste of your protein shake.
However, which type of milk to use depends very much on your body’s needs. If you are trying to lose weights, maybe you should opt for low-fat milk and vice versa.
Water
If you are using whey protein – which is already flavorful – you can try using water to mix it up. The combination is safer and low in fat, and it can be cheaper sometimes!
Fruits
Adding some slices of pineapples, strawberries or bananas into a blender to mix with your protein powder is a wonderful idea. It turns your boring protein shake into a tasty smoothie!
Cookies
Yes, you did not hear it wrong. Cookies are a lovely touch for your protein shake. Whether it is a typical brownie or a cracker, having some baked goods fused with a protein shake can improve the taste and texture of a shake.
Nuts
Believe me when I say that adding nuts to a protein shake is a popular concept. You love almonds? Great, let’s go get some. What about some walnuts? And hemp seeds? Even chia seeds are acceptable in a protein shake!
Mixing things with protein powder requires some adjustments and a clever head. You can let your imagination run wild and treat yourself to the most creative protein shake ever!
Is Muscle Milk a Meal Replacement Supplement?
Muscle Milk is the name of the brand famous for its rich-in-protein products, including PS. I agree with most people (including the manufacturers) when they say that you can use Muscle Milk as a meal replacement.
However, that does not mean I support you to rely only on Muscle Milk for your muscle building and body growth. Muscle Milk can provide a nutritious intake of essential elements for your health, but nothing can be as good as a proper meal.
My advice is that you use Muscle Milk in addition to eating food as usual. Try to balance the amount of meat and vegetables of each meal, and make sure you consume a lot of nuts to build up your muscles.
For those of you who are extremely sick and cannot consume raw food, then feel free to use Muscle Milk as a meal replacement supplement. Just watch out how much you are gonna gulp down!
Conclusion
In the end, it takes more than hard work to achieve your ideal physique. Drinking it is a great way to accelerate this process, so that you can get to your physical goals much easier.
Do you think you have found all the answers to your concerns over how to use protein powder before and after workout? If so, please do not hesitate to share it with your friends and families. Let’s all get fit together with a protein shake!
Not a fan of protein shake? These pre-workout supplements may be a good substitute.
