Protein shakes for training: How effective are they?

There are so many nutrients you need for your body, and perhaps protein is the most important of those nutrients. Protein helps transport oxygen around the body through hemoglobin, repair and maintain muscles, generate important enzymes and hormones, improve performance in day-to-day activities, and so on.

Not only that, protein helps curb hunger by increasing metabolism and leads to eating fewer calories during the day.

So you can see the importance of protein in both maintaining your health and helping you stay fit for day-to-day matters.

If we talk about sources from which you can get the necessary proteins, there are many that include meat, fish, yogurt, eggs, milk, nuts, tofu, soy, lentils, beans, poultry, and so on.

But aside from the classic protein-based foods, you can also get protein from dietary supplements. And protein shake is one of those dietary supplements that can provide you with the protein you need.

People drink protein shakes for various reasons such as muscle gain, injury recovery, weight loss and so on.

Since protein shakes have become really important among people as a high quality source of protein and other nutrients, especially among those that work, you may want to ask the question, “How effective are these protein shakes?”

If you’re wondering if you’re going to get the expected results from protein shakes, you’re not the only one wondering. Let’s delve a little deeper into this issue.

What exactly are protein shakes?

Protein needed

What exactly are protein shakes?

Protein shakes are basically dietary supplements and, according to the FDA, dietary supplements are products that contain specific dietary ingredients such as amino acids, mineral vitamins and herbs. And in the case of protein shakes, they contain amino acids, which are also known as protein blocks.

Dietary supplements are usually presented in many forms, such as liquids, powders, capsules, and so on.

As its name suggests, protein shakes come in liquid form ready to drink, you can also find protein powders that can work just like an excellent protein supplement. These powder protein supplements they are made from any herbal or animal-based sources.

However, these protein supplements help you supplement or improve your diet. Protein shakes can be very helpful when you can’t meet your daily protein needs just through food, and especially when you’re working out and need more protein.

Work and consume protein shakes

Work and consume protein shakes

There is a recommended daily amount (NOW) of protein for everyone and it is 0.36 grams per pound of body weight. And that rate is the estimated amount of a nutrient a person needs to avoid a deficiency.

This amount does not specify the amount needed to optimize health or body composition. But this rate of protein RDA is really low for everyone and this minimum rate is not good enough to promote muscle growth and recovery.

Especially people who work out regularly or train strength, need proteins that are worth twice the rate of ADR, to promote their muscle growth and recovery. And that’s 0.72 grams per pound.

In order to optimize the results, this amount of protein should be divided into three or four meals that are consumed every three or four hours.

Great benefits for adding protein shakes to your plan

But you can also take protein shakes as a great option to meet your daily protein demand. And because you’re working out regularly, your need for protein has doubled, so it can be very difficult to get the necessary protein from the regular foods you eat regularly.

Yes, you can always change your eating habits and diet and include more protein-based foods to increase your protein intake to the required amount, but this can be difficult and you may have to go through a lot of trouble to make sure.

But you can easily get protein shakes and drink them regularly to consume the required amount of protein. Many people think there is an “anabolic window” to when to take protein shakes.

And most people think the window is 30 minutes after it’s finished Do exercise, as muscles are like a sponge for protein.

But this is not true. You can take protein shakes at any time of the day and the timing will not affect your growth or muscle repair at all.

It also doesn’t matter if you take the protein shake before or after your workout, however, they will work.

Just make sure it meets the daily protein intake requirements.

Efficacy of protein shakes

You should know that you cannot use protein shakes to directly replace yours protein-based foods. It is best to use them between meals, especially around workouts. Many people may think that drinking protein shakes along with a high protein diet can harm their health.

But this is not the case. Instead, it can improve your bone health and reduce the risk of bone fractures.

Not only these, as mentioned above, protein shakes can boost your metabolism and help you lose weight and lose belly fat. It can also help you to have a controlled diet by increasing the feeling of fullness. But most importantly, you can meet your protein demand by taking these supplements.

Vegetarian diet bodybuilder

Conclusion: Final words

Protein smoothies cannot replace ideal protein-based diets. The best part is that you can get protein from natural plant and animal foods, but this is not always possible and it can be very difficult to maintain the necessary protein intake.

Therefore, you can resort to protein shakes without any hesitation, as they can help you meet your usual protein requirements. Take a look fitbabesclub for more content.

-Terry Asher

Terry Asher

After changing the life of his best friend by helping him lose more than 70 pounds, dropping him down to an astonishing 7% body fat, Terry was inspired by a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own e-book on diet and fitness that can be purchased on this website. Let Terry help you change your body to get better!

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Protein shakes for training: How effective are they?

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Protein shakes for training: How effective are they?


If you’re wondering if you’re going to get the expected results from protein shakes, you’re not the only one wondering. How effective are they?


Terry Asher

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Gym Junkies

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