Protein shakes are mistakenly thought to be something for those who frequent the gym, yet they are not. Protein shakes can be used to add the right amount of protein to your everyday diet. The idea is that a person consumes 1 gram of protein per body pound every day. This article will give you a complete guide about when to drink protein shakes for weight loss.
Let’s start from the base, which is what a protein shake. It is a unique mixing ratio of proteins and combinations of different amino acids. Taking protein shakes can be helpful to lose weight, not lose muscle mass, and reshape the body to develop muscles.
when to drink protein shakes for weight loss: Benefits
As for benefits, we have already listed some of them when describing what we are talking about. However, if we wanted to detail, we can say that the most significant advantage of protein shakes is to quickly activate protein synthesis and ensure a reasonable degree of protein use. And it is this process that leads to muscle mass definition or weight loss.
When to drink protein shakes for weight loss.
The intake of the right amount of protein during a low-calorie diet is essential. In this way, there will be no reduction in muscle mass precisely because the body, short of energy, will not attack the proteins stored in the muscles.
When to drink protein shakes for weight loss low in fat and calories.
Protein shakes for muscle development.
Generally, the right amount of protein is satisfied by what you eat daily. However, it is also true that, in case of intense physical exertion, the body compensates for the low protein intake by drawing on the body’s protein reserves.
- In short, in this case, we are talking about athletes who could benefit from taking protein shakes.
- When is it best to take a protein shake?
- There are different times of the day when a protein shake is just what you need.
- We summarize them like this:
before doing sports
- within one hour of the end of the sporting activity
- as a snack between main meals
- on an empty stomach in the morning
How to make a homemade protein shake
Preparing one at home is not a complex process, quite the contrary. It is enough to have the ingredients available and blend them all. The only precaution is to follow the proper doses in order not to exceed and lack proteins, as well as fats.
So let’s see now how to make a banana, oat, and milk protein shake for weight loss.
You will need :
- a banana
- 3 egg whites
- 2 tablespoons of rolled oats
- a glass of skim milk
To prepare it, blend everything and serve fresh!
This shake is great for summer and before exercise because it contains banana, a source of potassium, which brings energy during physical activity.
When to drink protein shakes for weight loss.
Smoothies and proteins
Smoothies are drinks obtained by blending one or more foods. They are more or less rich in proteins about the elements they contain. Proteins perform a wide range of functions within living organisms. They participate in virtually every process that takes place inside cells. Also in the formation of muscles, bones, skin, and other tissues. They are present to a greater or lesser extent in most of the foods we eat daily. However, there are some particular situations in which it may be necessary or desirable to supplement the usual protein intake.
when to drink protein shakes for weight loss intake of smoothies, and why
Protein shakes are used as food supplements to provide the body with a generous amount of (potentially) high-quality protein, where dietary protein is not enough. Therefore, many athletes – professionals and non-professionals who need to increase their muscle mass or promote nighttime muscle renewal, when to drink protein shakes for weight loss to promote “muscle repair” about the activity performed.
In addition, there is little agreement in particular about the benefits of protein and amino acid supplements in workouts. Still, there is some evidence that those who engage in strenuous physical activity and follow a low-calorie diet can benefit from consuming protein powder.
They can benefit from a greater protein intake:
those who do strength training
After strength training, when to drink protein shakes for weight loss help repair muscle damage that can occur due to this type of exercise.
Protein intakes, according to the International Society of Sports Nutrition (ISSN)
- According to the International Society of Sports Nutrition – ISSN – (non-profit academic society dedicated to promoting the science and application of elements of sports nutrition), [ 1 ]
- for most athletes, an overall (variable) daily protein intake of between 1.4 and 2.0 grams of protein per body kilo is sufficient
- Recent studies on well-trained individuals indicate that the intake of daily amounts of protein greater than 3.0 grams per kilo of body mass (therefore higher) can positively affect their body composition, i.e., it can promote the loss of fat mass.
- The optimal amount of protein to be taken by athletes to maximize muscle protein synthesis (MPS) depends on the age and type of training. Generally, the recommended value is in the order of 0.25 g of protein high quality per kilogram of body weight, that is, a total dose that fluctuates between 20 and 40 grams per day.
- On the other hand, even though there is a lot of talk about it, there is no evidence that higher protein intake has any adverse effects on the kidneys of healthy people (without kidney disease).
When to drink protein shakes for weight loss: Our daily protein requirements.
The Institute of Medicine and the European Food Safety Authority (EFSA) recommend a daily intake of at least 0.80-0.83 grams of protein per kg of weight. However, actual protein needs depend
- the type and intensity of training,
- the quality of the protein you eat,
- from carbohydrate intake,
- From the daily energy expenditure.
The recommended protein doses
According to the International Society of Sports Nutrition -ISSN- the recommended daily doses are,
- For endurance athletes: 1 to 1.6 grams of protein per kilogram of body weight per day.
- For strength or power sports athletes: 1.6 to 2 grams of protein per kilogram of body weight per day.
Most people can meet their daily protein needs through a healthy and balanced diet. It is possible to “naturally” increase your protein intake by eating more protein-rich foods, such as egg whites, milk, yogurt, eggs, poultry, fish, and lean red meat, rather than through supplements ” artificial ”: these are not the same as natural foods.
When to take protein shakes, and why
Breakfast – In the morning, since you haven’t eaten anything for about 8 hours, a protein shake is ideal.
Before going to sleep – Consuming a protein shake at this time of day will help repair your muscles while you sleep. However, there are conflicting opinions regarding the intake of proteins before going to sleep and other foods for that matter.
Before a workout – Taken before workouts, a protein shake will help preserve muscle tissue by minimizing catabolism (the mechanism by which the body lacks a sufficient supply of carbohydrates) “breaks down muscle” by converting protein into energy ). The protein shake will also provide us with a small amount of energy.
Immediately after a workout – This is the most critical time when muscles need to rebuild and repair themselves after exercise.
- In combination with little carbohydrates, proteins are used to give us a jolt to recover from exertion, preserve muscle mass, and benefit muscle growth.
- In these circumstances, protein shakes are particularly advantageous: unlike the proteins in solid foods, those in protein shakes require less time to be assimilated.
Why get protein through protein powder shakes
If “muscle gain” is our goal, protein powder shakes are an easy way to get protein. Protein shakes can help you achieve muscle gain, especially if you are eating 5 – 6 meals a day and don’t have the time to eat regular meals.
Powdered protein shakes are pretty affordable: in fact, most people cannot make a meal immediately after a workout, while they are all able to make a protein shake.
In protein powder shakes, some proteins work more slowly, others more quickly:
- those of whey is absorbed faster and are ideal for post-workout,
- while those of casein is absorbed more slowly and are well suited to be taken before bedtime.
Protein powders are also rich in branched-chain amino acids (the amino acids that makeup about 1/3 of the skeletal muscle in the body), which have anabolic and anti-catabolic properties.
Taken after a workout,
- promote muscle repair,
- increase protein synthesis in the 2-5 hours following their intake,
- regulate blood sugar levels,
- reduce fatigue,
- promote fat loss.
The protein supplements can also help improve physical performance, in particular those at high intensity and endurance.
The various types of proteins are usually contained in smoothies.
In protein shakes, the familiar sources of the various protein powders they contain are milk, whey, casein, eggs, soy.
Whey protein: When To Drink Protein Shakes For Weight Loss
The whey is a rapid protein absorption and has high contents of all essential amino acids and branched-chain amino acids. It comes from the process of making cheese from milk. They are of three types:
- whey protein concentrate (29-89% protein weight)
- whey protein isolate (more than 90% of weight), ideal after intense workouts.
Hydrolyzed whey proteins, made with a particular technique that, using enzymes, makes them extremely easy to assimilate by our body (on the other hand, these proteins create an insulin peak and do not possess the immune qualities we find in proteins concentrated and isolated ones).
Casein protein is slowly absorbed. It is the main protein found in milk: it provides a slow release of amino acids into the bloodstream for several hours, improving their utilization by the body. Therefore, it is ideal before going to sleep.
Soy protein: When To Drink Protein Shakes For Weight Loss
It is a “complete protein,” as it provides all the essential amino acids for human nutrition. However, soy is also one of the most allergenic foods for humans after peanuts. Soy protein seems to be the favorite of women.
A study published in the medical journal Fertility and Sterility (December 2007) published the preliminary results. It appears that a daily dose of soy can prevent postmenopausal women from forming fat around the abdomen. On the occasion of a study,
- Eighteen postmenopausal women were given one serving every day for three months.
- The other half a smoothie containing milk proteins (casein).
- Those who drank the soy-based smoothie had lower abdominal fat levels.
- These results suggest that soy protein may affect abdominal fat distribution.
Tips on ingredients and ways to make a protein shake at home
- It is possible to increase the carbohydrate content in smoothies by mixing the protein powder with fruit juice or milk, rather than water, by adding various other ingredients (see below).
- At home (using a blender), you can make a protein shake using various ingredients. Such as fruit, juices, nuts, oatmeal, skim milk, yogurt, and low fat, ice cream. In this way, it is possible to make a complete meal. This is a good option for breakfast or to have a snack when hungry.
- To increase the fiber content of the protein shake, you can add some ispaghula (the thin surface layer that covers the seeds of the Plantago ovate or plantagoispaghula).
- Bananas are ideal for making protein shakes. Bananas are low in fat and low in carbohydrates, but they are rich in protein.
- By adding a couple of egg whites to the shake, you can increase the protein content of the protein shake.
- To improve the taste, you can sweeten the smoothie with some ingredients. Such as cocoa or barley, honey, cinnamon, maple syrup, caramel, peanut butter, or chocolate syrup.
- To keep the calories of smoothies low, you can add egg whites, fruit, or low-fat yogurt to them.
- To increase their nutritional content, you can add essential fats to them (you can, for example, try adding spirulina, chlorella, or soy lecithin).
The premixed protein shakes.
Protein shakes should always be consumed immediately after being prepared, as the “longer” ones. Therefore, if you are in a hurry, it would be advisable to take a shaker bottle, put in the protein powder, and, later when the time comes, add water, shake and drink.
If this is not possible, and if you still want to “mix” a protein shake, here are some suggestions that will increase its quality:
- The container you are using must be clean.
- Avoid bacterial contamination by pouring the protein drink into a drinking cup and never drink it from the bottle.
Some protein shake recipes
We indicate, by way of example, a recipe that is an excellent way to satisfy the desire to take food without causing a spike in blood sugar and, at the same time. Which nourishes the body with abundant healthy proteins and unsaturated fats:
- 2 scoops of vanilla-flavored whey protein powder.
- 2 tablespoons of sugar-free powdered pudding.
- 1 tablespoon of peanut butter.
- 240 ml of water (or semi-skimmed milk or soy milk).
- 3-6 ice cubes.
- Blend everything.
Another exciting recipe for a protein shake could be the following:
- 1 cup of frozen berries.
- 2 cups of water.
- 1 cup of crushed ice.
- 1 scoop of protein powder (natural or vanilla flavored).
- Blend everything.