People have been using protein supplements for a long time due to the numerous health benefits of proteins. There is much talk about the benefits of protein shakes and how it is important to achieve your fitness goals while repairing damaged tissues.
But not everyone knows when it is the most suitable to drink a protein shake. The protein shake is the most effective when it is taken at the right time.
So what is the best time to drink a protein shake, after the workout or before the workout? Let’s find in this blog post everything about the consumption of a protein shake, its benefits, and the right time to intake it.
Why do People Consume Protein Shakes?
If you are a fitness enthusiast or into muscle-gaining activities, you must be aware of protein’s numerous muscle-building benefits. It is sometimes impossible to gain enough protein from whole food sources, so people opt for alternate options such as protein shakes. People who exercise more or lift weights require more protein to recover their muscles. You probably have seen bulked-up buddies in the gym intaking protein shakes more often and wondering what makes them glug down the protein shakes.
The protein shake brings numerous health benefits; depending on your requirement, the time to consume it might vary.
- A diet rich in high protein is highly beneficial in weight loss. Consuming protein shakes as a replacement for your regular meal makes you feel fuller faster and encourages your body to shed extra pounds.
- A protein shake benefits muscle building. There are various muscle-building and toning exercises; when these are accompanied by protein intake, the results get an instant boost.
- For bodybuilders, it is important to ensure the right protein intake at the right time, especially during cutting, to minimize the loss of lean body mass. The body of weightlifters and bodybuilders might lose many proteins during weight lifting or resistance training, so it is important to consume protein either in the form of powder or shake.
- Protein inevitably avoids muscular damage that a person may experience during the aging phase. It also helps prevent muscle deterioration and slows down the aging effects on the muscles. Also, in trained or untrained people, protein intake greatly helps in muscle strengthening.
Natural Sources for Protein Intake
Animal products often have the highest protein content per serving (think meat, poultry, dairy, and fish. However, beans, lentils, and soy are superior protein sources for vegetarians. There are plant-based protein powders and protein powders based on animal products. Various protein powders are commonly classified as whey protein, casein protein, egg protein, soy protein, and rice and pea protein.
How Much Protein Does a Person Need in a Day?
If you are still determining how much protein intake you should follow daily, the National Academy of Medicine has made it easier by specifying the daily protein consumption, i.e., 0.36 grams per body pound. If you have 120 pounds of body weight, you must consume 43 grams of protein daily. This amount varies depending upon different conditions, such as if you want to lose weight, you need to intake a slightly lesser amount of protein. On the other hand, those who want to build muscles need more amount of protein per body pound.
Similarly, the number of protein shakes a person should consume varies accordingly. The number of protein shakes taken per day depends upon the quantity of protein in the shake. By taking healthy food and drinks, you can fulfill your protein need for the day. The protein shakes are important to take as supplements, but if you follow a healthy, nutritious diet that includes protein-enriched food, a single glass of protein shake will be enough.
If you intend to weight loss, you should be careful with your protein serving as too much protein may result in weight gain instead of shedding it down. After the workout, if you are consuming a protein shake, make sure you intake carbs and fats to restore your energy level and gain fast muscle recovery. So, for example, if you are intaking 20 grams of protein in the protein shake, ensure you have 60 grams of carbohydrates with it for the best results.
What is the Best time to Consume Protein During the Day?
The number of proteins matters; one can never talk about consuming protein shakes without specifying the right time to have them. If you plan to intake protein supplements in the form of protein shakes or powders, you must be aware of when their consumption will be the most suitable.
If you are consuming a protein shake first thing in the morning, it helps you feel fuller the entire day and makes you feel less desire for snacking. It reduces the hormones that cause hunger and decreases your appetite. So if you are working out for weight loss, consuming a protein shake in the morning dramatically helps you consume fewer calories the entire day.
On the other hand, if you do muscle building or strength training, your muscle tissues are affected, or they may even go through the process of tearing muscle as your muscle loses protein. In this case, you need to consume extra protein for muscle recovery.
Drinking protein shakes post-workout is considered ideal if you are looking to build muscles. A few researchers also suggest intaking the protein shake within 30 minutes of a workout to acquire rapid results.
The best time to intake protein shakes is whenever it is more convenient for you. Drinking it post-workout or pre-workout is both suitable, and if you cannot decide what time will suit you the more, don’t worry, as you can intake it any time of the day.
Frequently Asked Questions (FAQs)
Is it safe to drink a protein shake daily?
Yes, it is safe to drink protein every day, but if you are not working out, you should intake protein from natural whole food sources.
Should I take protein shakes on rest days?
Protein shake dramatically helps in restoring damaged muscle tissues and restoring muscle strength. So on your non-workout day, you may intake high-quality protein for better muscle recovery.
When to drink protein shakes for weight loss in females?
The best time for females who are trying to lose weight is in the morning as, during the morning time, your body needs more energy to run during the entire day.
What is the recommended protein intake for the day?
The recommended amount of protein to consume is 0.36 grams per body pound.
Enlist the natural protein resources.
Fish, lean beef, white meat poultry, eggs, seafood, low-fat cheese, and low-fat yogurt are some of the natural protein resources.