SHOULD YOU BE DRINKING A PROTEIN SHAKE EVERYDAY?
We’ve all heard that if you want to get stronger, leaner, or more muscular, you have to take in more protein. One of the most important supplements to your training is making sure you CONSISTENTLY get enough protein in day after day. The goal is to maintain a positive nitrogen balance so the body isn’t using more protein than it’s taking in. A well placed protein powder can make sure you’re doing that. See HYPERLINK “https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/“Article 1 . Generally, stores will have samples that they may be able to provide for you. If they don’t, you should always buy the smallest available container. Some are chalky and grainy, some don’t mix well and will need to be blended, and some just flat out don’t taste good. It may take a little time until you find your ideal protein powder, but when all else fails just mix it into a smoothie and you probably won’t even taste it.
What is the goal of having a protein shake?
Post-workout:
If you know you won’t be able to get a meal in after you exercise, then the goal is to get nutrition into the muscle as quickly as possible. Your best option here would be a standard whey protein. Whey Protein is a fast-digesting protein that can be absorbed in 30-60 minutes. See HYPERLINK “https://pubmed.ncbi.nlm.nih.gov/12368423/“Article 2 . It has been shown to provide amino acids to the bloodstream for up to 90 mins after consumption. If you had a meal about 60-90 minutes before training and plan on eating within an hour of exercising, this immediate absorption will not be necessary.
Meal Replacement:
If you’re going to be using a shake as a convenience option (in-between meals while on the go), then we need to slow down the digestion rate of a standard whey protein. Adding carbs (fruits or oats) or fats (milk or peanut butter) to your shake will slow down the absorption process. When I use a protein shake as a meal replacement, I blend it with fruit, milk, and peanut butter, which will provide a slow uptake of nutrition for up to 2-3 hours opposed to the concentrated rate of 90 mins. (Check out my recipe below)
Another option for a meal replacement shake is casein protein. This is a very slow-digesting protein that has been shown to provide aminos to the bloodstream for up to 4-5 hours, making it ideal to have about an hour before bed or during other times of being in a fasted state. Sleep is a crucial time for your body to recover from the days’ stress. Without sufficient nutrition the body falls into a negative nitrogen balance and becomes catabolic (breaking down muscle) for more resources to fuel that recovery process. For day time use, if you know that you’re going to be stuck somewhere with no time to eat before or after AND it’s going to be longer than 4 hours without a snack or a meal, THIS is your best option for sustained amino and energy release because of its slower digestion rate.
Sensitivity:
If you are lactose intolerant or your stomach just reacts poorly with whey protein, then you may want to experiment with a Whey Isolate. Whey Isolate is when a whey protein powder has been processed to remove the lactose. The difference is minimal, but it does affect everyone differently based on their level of sensitivity. A normal whey protein can have around 10-15% of protein concentration with over 50% lactose, which can still be an acceptable amount for some who can’t tolerate dairy. Whey isolate can have a 90% protein concentration with less than 1% lactose. Building up a tolerance, starting with a 1/4 or 1/2 a scoop per day, has been shown to work with both whey concentrate and isolate proteins. The quality of protein can have an impact on your gut as well. Using an all-natural or grass-fed derivative can be the game changer you are looking for. At the end of the day, both types of whey protein will have the same result. Isolate is more expensive, but you’re getting more protein and amino acids per serving.
Alternatives:
Nowadays protein comes from many sources, but not all are as nutritionally dense as whey. Whey protein is a byproduct of milk making the nutrient profile of a high bioavailability. See HYPERLINK “https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2039733/“Article 3. If you don’t consume a variety of animal proteins, then I would like to encourage you to try to build up your tolerance with whey to increase the amount of complete proteins you take in. There are 9 Essential Amino Acids that our body cannot synthesize so we need to get them from food. These 9 EAA’s must be included to be considered a complete protein. Not all whey substitutes will be considered complete proteins, so it will require some research.
Some available options to look into are: Rice Protein, Pea Protein, Egg White Protein, Hemp Protein, Collagen Protein, and even Beef Protein. There are many alternatives out there that can substitute whey protein. The argument for non-whey proteins is the digestion rate (doesn’t process fast enough), and absorption rate (you don’t absorb the entire protein amount per serving). With a little research, you can find a company that uses a process to help facilitate the absorption of amino acids more effectively.
My Meal Replacement Protein Shake Recipe:
Protein – 40
Carbs – 50
Fat – 24
8 oz Milk
8 oz Water
Banana (100g – 23g carbs)
Blueberries (60g – 8.5g carbs)
Pineapple (50g – 6.5g carbs)
Pink Himalayan Sea Salt (1/4 tsp)
Natural Peanut Butter (2 tbsp)
Veggie Elite Protein 1 scoop (24g protein)
TIPS
– For lactose intolerance substitute milk for almond or oat milk.
You can always adjust the amount of water and milk for a thicker or less thick smoothie.
If you make this quantity and it’s too much for one sitting , break it up into two shakes.
Adjust the amount of fruit to your macro needs.
