Tips To Maximize The Benefits of Your Protein Shakes

March 20 2014

Tips To Maximize The Benefits of Your Protein Shakes

Protein is arguably one of the single most important nutrients for bodybuilders and athletes. Among other things, it’s responsible for repairing torn and damaged muscle fibers, building muscle mass, and reducing post-workout recovery time.

A great way to incorporate more of this critical nutrient into your diet is to drink 1-2 protein shakes each day. While the exact amount of protein varies depending on the shake, most of them have around 20-30 grams per serving, which is roughly the same as an 8-ounce chicken breast. Supplementing your diet with a couple protein shakes a day is certain to improve your gains while decreasing recovery times.

Drink It Immediately Before and After Working Out

Time is of the essence when it comes to protein shakes. In order for your body to reap the full benefits of this muscle-building nutrient, you must drink them immediately before and after a workout session.

Don’t drink a shake and then wait around an hour or longer to work out. Instead, drink it and immediately hit the weights. This ensures the nutrient is flowing through your body; thus, offering the highest level muscle-building/recovery benefit.

Drink Casein Protein at Night

Generally speaking, whey protein is best when consumed immediately before and after a workout, whereas casein protein is best when consumed at night. So, why is casein the preferred choice of protein at night?

Casein is made of 80% milk protein and is absorbed slowly by the body; therefore, it gradually aids in muscle repair and development over the course of several hours. Drinking a casein protein shake before you go to bed is a great way to speed up post-workout recovery times while you sleep.

Mix It Up

Are you still making your protein shakes the old fashioned way by mixing it in a glass of cold water? There’s certainly nothing wrong with this technique, but there are dozens of ways to improve the flavor and nutrition of your protein shakes, so don’t be afraid to experiment with new ingredients.

Here are some things you can add to you protein shakes:

• Peanut butter
• Blueberries
• Cranberries
• Blackberries
• Milk (skim milk is preferred since it’s fat-free)
• Bananas
• Strawberries
• Kale
• Spinach
• Greek yogurt
• Low-fat ice cream
• Almonds
• Oatmeal
• Raisins
• Apples
• And much, much more…

It may take some trial and error, but you’ll eventually find the “go to” recipe for your protein shakes. Just remember to refrain from using large amounts of saturated fats. Monosaturated and polysatured fats are perfectly fine, but saturated and trans fats should be avoided.