Why drink your protein? Protein supplementation is perfect for on-the-go snacking as all you need is your shaker, protein powder and water. It's a very convenient way to fuel our bodies before and after workouts or to supplement a meal containing mostly carbohydrates. The biggest differences between drinking protein, and eating a form of protein such as meat, cottage cheese, greek yogurt or soy protein are the nutrient content, and the absorption in the body. While many food forms of protein contain high amounts of saturated fat, sugar and carbohydrates, a quality protein powder contains little-none. Secondly, because it is already in liquid form it is absorbed and digested much quicker- optimal for the best recovery during/after workouts, and consumption before bedtime. They are surprisingly filling as well.
Who should drink protein? I hear this one all the time...aren't protein shakes for body builders? NO. I lived on protein shakes as a vegetarian as my main staple for protein. I drank a shake in the morning, pre and post workout and sometimes one before bed. A high-quality protein has around 110-160 calories. The main function of protein is to help recover/rebuild muscle cells in the body. But, I bet you didn't know this: Every single cell in your body contains protein. It is imperative to consume protein in the diet in order to help our entire bodies function correctly. Shakes are perfect for people who have trouble eating breakfast, who lack time to cook a nutrient dense meal, vegetarians or anyone looking to add protein to their meals.
When is the best time to drink protein? Anytime! Protein is great as a snack replacement or with some complex carbohydrates like fruits and veggies and a serving of healthy fats for a meal. You will often seen people drinking protein shakes before and after workouts. This type of protein, whey protein- is fast acting in the body. The cells are most receptive directly after a workout so the idea is that if we drink our fast acting protein directly after we will have maximal absorption of all the nutrients. Another ideal time is directly before bed as we go into "fasting mode" over night. Drinking a protein like Casein is a slow-releasing type of protein that will release throughout the night to keep our blood sugar from reaching low levels and taking us in to a catabolic state where we will experience muscle breakdown.
And last but not least, HOW to drink protein. First you want to decide what your goals are, and determine what type of protein do you need? Fast acting whey, slow releasing casein, vegetarian soy protein. When I was a vegetarian I typically did whey/casein mix when I knew I'd be in class all day because I wouldn't eat for a few hours. Before and after workouts I did whey and before bed I did another casein. I now only drink vegan protein so the source is a type of soy.
Secondly, you need to decide what kind of taste you can handle. Protein comes in a million flavors and brands. Pick a flavor you think you will like and then check out the ingredient list. Typically, the more expensive the protein- the better the taste. If you can stomach a cheaper protein, by all means- do so! You will still be getting the same value in terms of nutrients. A lot of people prefer to mix their protein with milk instead of water to make the taste a little better. I will do this if I want the calories, but if I am just using it as a snack, I stick with water. The taste is definitely much creamier with milk, soy milk or almond milk.
The ingredient list should be short and the label should look similar to the following: (Doesn't have to be exact).
- 100-150 calories for one scoop
- Less than or equal to 6g carbohydrates per serving
- 18g of protein per serving but the more the better!
- Little to no saturated fat
Often times when you go to a health food store that sells nutrition supplements specifically, you can ask for some guidance and they will let you know which ones taste the best. Some places will even give you a sample. Buying in bulk is certainly the cheapest way, but obviously if you purchase it and end up hating the taste, that's not going to be fun.
I would also recommend getting a shaker bottle to help mix your protein and also keep things convenient. I keep a shaker bottle at my desk, a few in the car and a few at home so I always have them on hand. Then, I just scoop a serving of protein into a ziplock and take it with me and just add water. Shaker bottles have a little wire ball inside that helps break up the protein powder to allow for better mixing. If you have ever tried to mix protein powder without the wire ball, you know how clumpy it is. Not a fun experience.
What is your favorite kind of protein?
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