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When Should One Take Protein Shakes?

Protein is found in foods and is responsible for building, maintaining and restoring muscles, bone, skin and other tissues. Without the proper amount of protein, the body has can become fatigue, experience hair loss and decrease in muscle mass. That is why many professional athletes and everyday people who work out daily are drinking protein shakes to satisfy the body's needs.

  1. Protein Shake Identification

    • Protein shakes are powdered substances that are a combination of protein, carbohydrates and fat. They vary from 100% protein to mostly carbs with less protein and fat. They also come in various flavors from vanilla to mint chocolate chip. Often they are blended with a liquid like water, milk or soy milk. It is advised to drink protein shakes post-workout.

    Protein Shake Benefits

    • Resistance training and cardio endurance break down the protein in the muscles; however, muscles are not formed or replenished during a workout. In fact, the muscle building process begins afterward--45 minutes to two hours after.

      During this time, the muscles are sensitive to insulin. Insulin is responsible for two factors within the body: shuttling carbohydrates throughout the body and activating enzymes that help store the glucose ("fuel") in the muscle mass. By refueling the body with a protein shake post workout, the body is able to store the natural compounds (protein, carbs and fat) in the muscles. This prepares the body for the next workout session.

    Considerations

    • Different types of protein shakes are geared toward different goals. Bodybuilders and people interested in losing weight prefer shakes with more protein and less carbs. Endurance trainers prefer more carbs than protein to provide them with enough energy for the next training session.

    Types

    • Three main types of proteins found in various shakes are: whey, casein and soy. Whey is the most common and this is the protein found in milk. It is fast-absorbing and a good supplement after an intensive activity. Caesin is also found in milk, however it is slow absorbing and stays in the body for a longer time. It is often used as a meal replacement. Soy is plant-based and known for its antioxidant capabilities. Most athletes prefer whey or casein but soy protein is used by many women, particularly menopausal women.

    Protein Requirement

    • Generally, adult women need 46 g of protein per day and adult men, 56 gram. A more specific calculation is multiplying .36 of your body weight. The total is the amount of protein you need per day. People who engage in more than two hours of physical activity require more than the recommended daily amount.

    Misconceptions

    • The important thing to remember about protein shakes is that it is only beneficial in conjunction with physical activity. Consuming a high-protein diet--whether it's from food or from shakes--with no exercise will inevitably result in weight gain. Protein should be viewed as fuel for the body. If an excessive amount of protein is in the body and not used, then it is automatically stored as fat.

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