Choosing the right protein shake for after a workout
Protein shakes are the best way to get refueled after a workout. Protein rebuilds and grows muscles but will your chosen protein shake give you what you need? It can be difficult to know just how much extra protein you should consume and knowing the differences in protein shakes. Here are a few tips by Protein Shakes Reviewer to take into consideration before choosing what will work for you and what won’t.
Seasoned workout enthusiasts know that after a workout, you need a snack that is high in protein and carbs. Proteins will help build your muscles while carbs help in restoring your energy. Try adding some good ingredients to your protein shake for a really great healthy drink. Non-fat Greek Yogurt will give you a great level of protein while low-fat chocolate milk and bananas will give you a nice level of carbs. If you need a little added fat, try nut butter.
How Much Protein Is Needed:
Understand how much protein and calories you should consume after a workout. If you are only doing a light workout or going on walks, you do not need high levels of either protein or calories. The American Council on Exercise believes that unless you are coming off an intense workout, you do not need high level of protein or calories that are found in protein shakes. If you are involved in a high, intense workout protein shakes are a good for restoring muscle and your blood sugar.
It’s fine to have a protein shake after a workout if you have increased your heart rate or built up a good sweat. Ask yourself if you are burning enough calories vs the amount you are taking in with these shakes. If you are taking in more calories than you are burning off, you could gain unwanted weight.
By studies taken in 2014, researchers said that if a protein shake is consumed directly after a workout it is more beneficial. Other researchers found that consuming a protein shake before and during a workout can help you build muscles afterward.
That said, it’s very important to not overdo it by consuming too much protein. Too much protein consumed during the day can lead to certain medical issues for your kidneys and liver. You can also become dehydrated and a list of other issues.
Although protein shakes are great for rebuilding your muscles, they are loaded with calories. Two scoops of your protein powder can have 300 calories added to your daily diet. Protein bars and pre-made shakes will also pound on the calories. Again, if you are taking in more calories than you are burning off, you could gain weight.
If you are confused as to how much protein you really need, there are many helpful websites that will give you good advice such as http://www.bodybuilding.com/
There are many different protein supplements at health stores and at your local supermarket. Protein supplements are made from different ingredients including whey, soy, casein and rice.
Casein & Whey:
The most common protein supplements have whey and casein ingredients.
Casein is a milk protein and digests at a slow rate. This allows protein to stay in your blood for a longer period of time.
Whey is also a milk protein and provides a lot of amino acids that makes up your muscle’s tissue. This is ideal for building leaner muscles.
Before purchasing a protein shake or supplement always read the label first. Compare various protein shakes or supplements and weigh them against the amount of protein you should be taking in on a daily basis. Find out what level of protein is ideal for you and you shouldn’t have any problems.
