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Protein powder is usually associated with boosting muscle growth and quickening recovery.
When to drink protein shakes
Most health enthusiasts consume at least one protein shake per day. It’s up to you when you drink it. Many people start their day out with a protein shake breakfast or drink one before or after a workout. There’s no right answer.
Is it better to consume protein pre- or post-workout?
A recent study compared two groups of men who followed the same workout regimen for a period of 10 weeks. The first group consumed protein before working out and the second one after working out. Both groups consumed the same amount (25 grams) and did not have different results in strength nor muscle mass.
As the body takes time to absorb protein, it is natural to consume it either pre- or post-workout and both options yield great results. On a side note, if you are exercising on a low-carb diet, it is recommended for you to consume your protein after working out since your body will otherwise run out of energy after a hard workout.
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When is the best time of day to drink protein shakes?
Drinking protein shakes in the morning
When sleeping for longer hours, working out for longer or having fasted for more than 12 hours, your body will most likely go into a catabolic state.
Being in a catabolic state means that your body lacks energy and is “eating” its own muscle and fat tissues to sustain itself. If your primary aim is muscle growth, being catabolic is not recommended.
To avoid entering a catabolic state after a long sleep, eating something as soon as you wake up is a great idea. Protein, in addition to carbohydrates, is one of the best fuels for the body. Consuming a protein shake after waking up is important in such cases.
Drinking protein powder with meals
If your body’s protein intake is higher than most, you would most likely need more than one protein shake per day. In case the meal you are consuming lacks protein and is abundant in carbs or fat, adding a protein shake to it might be a good idea to inject your diet with the needed amount of protein.
If you are having eggs, chicken, beans or other high-protein meals, consuming protein powder with them is unnecessary and can even prove counterproductive.
Drinking protein powder between meals
Aside from supplementing your usual meals, protein powder can be consumed between them to avoid not going for periods longer than 3 hours without eating. Depending on your diet preferences, 1 to 3 protein shakes per day are a healthy estimate for non-professional athletes.
However, it is recommended, in addition to shakes, that you consume at least half of your protein from food sources.
FAQ about protein needs
How much protein does my body need to survive?
Most official nutrition organizations recommend a DRI (dietary reference intake) of 0,8 grams per kilogram of your body weight for sedentary people. Meaning an average sedentary man of 80kg weight would have to consume around 64 grams per day. For an average sedentary woman, 40 grams would be enough.
How much protein does my body need to grow muscle?
For people leading an active lifestyle, protein intake should be around 30% of the total calories consumed. Meaning after having calculated your calorie goal, you can multiply that by 0.075 and get how much protein you would need. If your calorie goal is 2000 kcal, 150 grams of protein is enough to nurture muscle growth at a good rate.
How many protein shakes should I drink per day?
It is acceptable for amateur athletes to consume up to 3-4 protein shakes per day if they have a high-calorie diet with a high-protein intake (more than 30%). In either case, it is best to consume at least half of your protein by eating food. Protein powder is a supplement and is not meant to substitute real meals.
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User comment about drinking protein powder
I Love A Protein Shakes In The Morning
There are many foods that you can eat, and some of these are going to taste good for your body, while some of them are going to actually be harmful to your body in some way or another. The reason why I love a protein shake in the morning is because it will help to cleanse your body of all those toxins that you have been eating all day, without knowing it.
Benefits of drinking protein powder
One of the benefits of drinking this type of drink in the morning is that it will help to cleanse your system, as you will not be drinking a lot of other drinks throughout the day. You should also note that it will make you feel more energized during the day, because you will be drinking lots of protein in a short amount of time. You will also notice that you can lose weight easier than normal when you drink a protein shake in the morning, because it will help to cleanse your blood, which is one of the first things to affect your weight loss.
If you do not like the taste of the protein shake in the morning, then you should replace it with a shake that is made out of water and fruit. You will also notice that you will feel better throughout the day, because of the fact that you are drinking more fruit and water, so you will be able to get more energy throughout the day.