Protein consumption after exercise positively effect on muscle strength and size. It is very important to drink a protein shake after workouts.
The researchers divided the 21 men into two groups, both of whom received a protein shake containing 25 grams of protein. One group took it immediately before their workout and the other group took it as soon as they received it.
Everyone completed a full workout three times a week for 10 weeks.These results show that as long as you consume protein during your workout, it does not matter if it is before or after training.
Therefore, you can choose the time you like or the time that is most convenient for you.
Protein is important for muscle repair and growth.
For this reason, many people consume protein supplements in the form of shakes with their exercise.
However, the optimal time for protein shaking is a hotly debated topic.
Some believe it is best to drink a protein shake before exercise, while others argue that it is best have protein shake after workouts.
People who exercise need more protein
The recommended daily allowance (RDA) for protein is 0.36 grams per pound of body weight.
RDA is the estimated amount of nutrients a person needs to prevent a disease. It does not specify the amount needed to optimize body composition or health.
For proteins, it is clear that RDA is very low for muscle regeneration and growth.
In fact, research shows that on average strength trainers need twice as much or 0.72 grams (1.6 kilograms) as RDA to support muscle recovery and growth.
For a person weighing 150 pounds (68 kg), this equates to 109 grams of protein per day.
To optimize your counter results, expand this amount to three or four meals every three to four hours (8 reliable sources, 9 reliable sources).
A protein shake is a great option as a snack between meals or around your workout. They usually contain 25-30 grams of protein per spoon.
The most common protein powders
Wheat protein is a milk protein that is quickly absorbed by the body, making it useful before or after your workout. It also contains other bioactive proteins that can provide other health benefits.
Casein is another milk protein that digest more slowly than milk and is more suitable during fasting periods such as sleep. In addition, some brands of casein protein provide up to 60% of your RDA for calcium. They digest at a moderate rate and are the most expensive protein supplement on the market.
Soy protein is one of the few plant proteins that contain essential amino acids, making it a complete protein source for vegetarians.
Rice and pea proteins:
Rice and pea proteins do not contain all the essential amino acids, but when it combine they convert into whole proteins. They attract people with egg, milk or soy allergies because they are less allergic.
Both animal and plant products are good sources of dietary protein. Protein shakes also helps you reach your daily protein goal. High protein foods are safe for most people. Healthy people can safely drink protein shakes after workouts.
Shakes have not created to replace food. It is best to use them between meals and, if you like, around your workout.
Many people fear that taking protein supplements with a high protein diet is bad for their health.
This is because a high protein diet is incorrectly linked to kidney disease and osteoporosis and is characterized by weak and bony bones.
However, there is no evidence that a high-protein diet harms people with healthy kidneys. So it is healthy decision to have protein shake after workouts.