1/10/2018 0 Comments Best Protein PowdersBest Protein Powders/ Protein ShakesProtein powder shakes contain little or no carbohydrates, fat and other essential nutrients. Protein powder shakes are very low calorie and are not designed to replace a meal. Instead they function as a supplement to provide your body with a generous amount of quality protein for those who wish to increase their protein intake. Essentially, protein powder shakes provide a quick fix/ snack of high quality protein without the fat and carbohydrates (find out about the difference between protein shakes and meal replacement shakes). WHO SHOULD USE PROTEIN POWDERS?
The International Society of Sports Nutrition (ISSN) states that “Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.” Although often suggested, in healthy persons with no underlying kidney disease, there is no evidence that higher protein intakes have adverse effects on the kidneys. As long as the intake of other nutrients is not reduced, there seems to be little harm in ingesting higher amounts of protein. ISSN asserts that 1.4 to 2 g of protein per kilogram of body weight daily for physically active healthy individuals“is not only safe, but may improve the training adaptations to exercise training”. Protein requirements depend on the type and intensity of your workouts, the quality of the protein you eat, carbohydrate intake and daily energy expenditure.
Most people can – and will – meet their daily protein needs through regular food. Remember that you are able to increase your protein intake “naturally” by eating more protein-rich foods such as egg-whites milk, yogurt, eggs, poultry, fish and lean red meat. Man-made foods are never as good as “real” or whole foods. BEST TIME TO TAKE PROTEIN POWDERS?The most effective time to consume a protein shake is as follows: 1. Breakfast. You have not eaten for approximately 8 hours and a protein shake is ideal. 2. Immediately post-workout. This is the most critical time, as after exercising your muscles need to rebuild and repair themselves. In other words, protein shakes at this time will aid recovery, preserve muscle mass and/or achieve muscle growth – particularly in combination with some carbohydrate. Protein shakes are especially advantageous here because solid protein/ food takes longer to digest. 3. Before your workout. The protein shake will help preserve muscle tissue by minimizing exercise induced catabolism (muscle breakdown). It will also provide a small amount of energy. 4. Before bed. Consuming a protein shake at this time will attenuate the breakdown of protein that naturally takes place during sleep. This is a normal physiological process. However, if you are a hardgainer/ ectomorph and you are fighting to build muscle mass then then you may want to try to minimize any losses. WHY USE PROTEIN POWDERS?
DIFFERENT TYPES OF PROTEIN IN PROTEIN SHAKESCommon sources of protein in protein shakes/ protein powders are milk, whey, casein, egg, and soy-based. However, whey and casein are the most commonly used in protein shakes. MAKING A PROTEIN SHAKE – INGREDIENTS & TIPS
PRE-MIXING PROTEIN SHAKESIf you still want to pre-mix your protein shake here are a few tips that will increase the viability of your pre-mixed protein shake:
PROTEIN SHAKE RECIPESThis is a great way to satisfy a junk food craving without sending your blood sugar through the ceiling, while simultaneously nourishing your body with plenty of protein and healthy unsaturated fat. Add all ingredients to blender, whip, and serve.
Another great protein shake recipe:
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