Protein shakes are the new fad of the work out world, but do they do what everyone says they do? Protein shakes are a pre-workout drink that helps boost your energy and your daily protein intake. When working out, protein helps play a vital role in helping you repair and rebuild muscle after a good workout. But how good are they for you?
Research
Research has shown that the results of drinking protein shakes are a mixed bag. While some researchers believe that drinking a protein shake can maximize your gains, some researches have questioned if it is vital. In the results of 23 different studies, they found that your total protein intake was the strongest predictor of muscle strength and size, regardless of the subject exercised or not. Finding it to be believed that how much protein you consumed during the day correlates to how much muscle you gain and your strength.
Protein Targets
Your protein target is how much you should be consuming daily. Over the years, what used to be the food triangle has shifted quite a bit, changing what quantities of each food group that you should be eating, with many dietitians saying that the food triangle is now thought to be obsolete. Many dieticians have now switched to the plate diagram method, which now basis portion size around a tailored group of needs such as age, sex, activity level, height, and weight. You can calculate these things on the website ChooseMyPlate.gov.
More research has shown that animal-based protein is far more superior than any plant-based protein for building muscle. But it is even more beneficial to consume a combination of both. Protein shakes can be a great way to supplement your protein intake if you feel like you are not getting enough.
Whey: Whey is a type of milk protein that is quickly absorbed by your body. This makes it useful after a workout due to it containing bioactive proteins that offer various other health benefits.
Casein Protein: This is also a type of milk protein that absorbs slowly into the body, which is great for right before bedtime. With some casein powder, brands can contain up to 60% of your RDA of calcium per each scoop.
Soy protein: Soy is one of the few plant proteins that contains all of your essential amino acids. This is an excellent protein supplement for those following a vegan lifestyle.
Protein is essential if you are looking to repair and rebuild your muscles after exercising. However, research shows that when you drink your protein shake before or after your workout does not matter so long as you are getting your daily recommended protein amount. Make sure that you are consuming all of your daily dietary needs to stay both healthy and active.