Training and nutrition go hand in hand, of that we can agree that there is no doubt. More than anything, it is done in order to lead a healthy life and, of course, to achieve good results in your hours in the gym. However, there are many ways to nourish your body, but when it comes to gaining muscle mass, there is one that is the most “appropriate”. It is about eating protein shakes either pre and post exercise.
The reason why protein shakes are so popular or talked about in the fitness community. It is mainly due to the practicality of feeding you with them, since they are drinks (sometimes stocked with a powdered protein supplement). Our body, and especially the muscles, manage to absorb the protein they need more quickly and efficiently. So in the end they are not only a delicious nutritional supplement, but also a great way to supply the protein we need to gain muscle mass.
That is why we consider it appropriate to write an entry where all the information you need to know about protein shakes is shared. As well as answering some questions along the way, related to the same topic.
What do protein shakes do?
We will start this entry by dealing with the quickest and easiest question to answer. As the name suggests, these nutritional shakes are prepared with a focus on protein acquisition for the consumer. For this they are prepared using foods rich in this component and are usually accompanied by milk and plantain (or banana).
Athletes or anyone who is doing an exercise routine focused on increasing muscle mass. They seek to consume this type of beverage in order to strengthen their muscles, gain resistance, energy and of course improve their performance or appearance.
When should protein shakes be taken?
It is best to drink them about 20 or 30 minutes after training. Since it is at that time that our body is better able to absorb protein. Thus achieving a better assimilation of the same and avoiding any type of stomach pain.
There are those who drink two protein shakes per day, this is perfectly acceptable and if you intend to do that. The recommendation is that you take the first smoothie in the morning, first thing in the day as breakfast or as a complement to it. And the second can be in pre or post exercise, the post being always recommended (In pre it is better to ingest some type of energy drink).
How long does it take for protein shakes to work?
If you ingest the protein outside of that “Metabolic Gaps” that you get after your training, this nutritional component will be circulating throughout your body. Being more specific on the muscles, for the next 24 hours.
Of course, it is always advisable to do it after exercising for the simple fact that your muscles are “stretched”. And the protein is better used at that time because you nourish the muscle at the time when it most demands the assumption of nutrients and protein.
What happens if I exceed the amount of protein I should eat?
Like everything in life, in excess it turns out to be harmful, and believe it or not with protein no exception applies. The abuse of protein shakes can cause a series of diseases or cardiovascular disorders. The main reason is because proteins are generally found in animals, and therefore are accompanied by saturated fats. Which damages our arteries due to the increase in cholesterol?
It is advisable to keep a check on how much protein we should eat, based on our weight and performing a simple mathematical operation. You see, to find out how much protein your body needs, you have to multiply your weight by 0.8g. The result will be the adequate amount of protein you should eat per day.
Now, if you want to increase muscle mass, you must perform the same mathematical operation. Only this time the number to multiply will be 1.6g. That is the amount of protein you must eat daily to be able to perceive an increase in your mass.
How do I know how much protein is in a food or protein shakes?
You will find information on how much protein the protein shakes you consume provide on the product packaging. Being more specific in the nutritional information table, the same goes for food. Everyone has that nutritional information table; our recommendation is that you stop to review it in order to have better nutritional control.