How To Drink Protein Shakes: 9 Steps

Protein shakes are a simple way to prep your muscles before a workout or help rebuild them afterward. While solid foods are certainly one of the best ways for your body and muscles to get the protein they need, as you may already know, sometimes it’s hard to get all of your protein intake from food. This is especially true if you have a full-time job and it’s not always possible for you to prepare a full meal for yourself that day. This is where protein shakes can help you.

Choose a protein shake

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Consider your lifestyle and exercise regimen. Please note that protein shakes are not suitable for everyone. However, for a few reasons, an average athlete (as opposed to professional or Olympic athletes) might want to consume protein supplements. The type of exercise you do will have an effect on whether or not you need additional protein. You must establish if any of the following situations apply to you:

Have you just started a new exercise program or are you new to exercise routines in general? If this is your first time going to the gym and you want to build muscle, your body will need a higher amount of protein than it would otherwise.

Are you going to intensify your exercise routines? This not only applies to cardio workouts but weight training as well. For example, if you typically use an elliptical trainer three times a week for 30 minutes, but you’re currently training for a marathon or weightlifting competition, you’ll need a higher amount of protein to facilitate muscle growth and strengthening.

Are you recovering from an injury? In general, people who have been injured need a higher amount of protein in order to help their muscles and bodies heal and recover.

Keep in mind that over the long term, consuming too much protein can be detrimental to your kidneys and can also dehydrate you.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Determine how much protein you need per day in total . A key first step in determining how much additional protein to add to your diet (if any) is to calculate how much protein you need.

The idea that a large amount of protein is necessary to achieve any of the above goals is a huge myth. By itself, protein makes up about 15% of most Americans’ daily calorie intake, for example. An additional 10 to 14 g of protein per day is needed to build 1 pound (450 g) of muscle. This is actually not much. In some cases, protein powder supplements contain up to 80g in a single serving. The average person doesn’t need this amount of protein; instead, the body simply breaks it down for energy. Also, if you consume too much protein, it can actually be detrimental to your internal organs, including your kidneys and liver.

You have to do some calculations to find out how much protein you are consuming and if you need to consume more.

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Recreational athletes need between 0.5 and 0.75 g of protein per day for every 1 pound (450 g) of body weight.

Competitive athletes need between 0.6 and 0.9 g.

Athletes who want to build muscle mass need between 0.7 and 0.9 g.

The maximum amount should not be more than 0.9 g per 1 pound (450 g) of body weight.

For example, if you are an adult athlete, wanting to build muscle, and your weight is 80 kg (175 lb), you should consume between 124 and 160 g (80 kg / 0.45 kg = 178 x 0.7 = 124 to 178 x 0.9 = 160) of protein per day.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Determine how much of your average daily protein intake comes from solid foods. You must take into account what you eat on an average day. To do this, you can consult with a dietitian or use online nutritional calculators through which you can know how much you consume by entering the type and amount of food you eat.

For example, a 4 oz (100 g) burger contains 30 g of protein, while 6 oz (170 g) of tuna contains 40 g and 1 oz (30 g) of cheese contains 7 g. Therefore, just by consuming these three foods, you will have consumed 77 g of protein. This is almost half of your intake needs if you weigh 175 pounds (80 kg) and your goal is to build muscle. For the most part, adults probably don’t need as much protein from shakes as they think.

However, if you don’t meet your calculated protein requirement by consuming solid foods throughout the day, you should drink a protein shake as a supplement to your diet. You can either prepare it with a powder or drink a ready-made smoothie.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Determine the type of protein you want the shake to contain. Protein shakes contain different types of protein in different amounts. The most common sources are whey, casein, egg, soy, rice, and milk.

Keep in mind that whey and casein are dairy products, so they’re only good choices if you have a tolerance for them.

Whey protein tends to be the most popular when it comes to shakes and is the fastest digested protein.

If you prefer a plant-based protein (especially if you are vegetarian or vegan), you could opt for soy protein. Soy contains a wealth of nutrients and has been shown to have the same effect as most animal sources of protein.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Read the labels. If you are going to buy ready-made shakes and not powders to prepare them, it is important that you know what exactly is in the shake, especially the amount of protein. After all, protein shakes have variable contents.

You must ensure that the protein content of the product is greater than 50% if your goal is to lose body fat.

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Be careful that a single serving doesn’t contain much more protein than you actually need. In some cases, the powders contain 80 g of protein. These products will not be right for you if you only need to add 40g to your daily protein intake.

Look for shakes that contain all 20 amino acids, as these are often the best quality products.

Avoid buying proteins that contain growth hormones or steroids.

Don’t forget that with all supplements there is a risk of contamination.

Schedule the consumption of protein shakes

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Consider the times when you exercise. These should be the determining factor in terms of deciding whether to drink a protein shake. This is because these shakes are meant to supplement and enhance the physical training you do.

You must plan both the times when you consume protein and what you consume based on your exercise routines. For example, if you do them at 5 am, you could have a protein shake at 7 am after hitting the gym that doubles as breakfast.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Drink a protein shake after your exercise routine. One of the times when the body has a greater need than ever for protein is after an exercise routine. This time is when drinking a protein shake is most effective in maximizing the benefits it brings to your body.

Right after a workout is when the body starts to heal and rebuild muscle, which is important because of the “microtears” in muscle tissue. These are very small tears that occur because the muscles contract intensely during exercise, such as lifting weights. Getting your body protein as soon as possible will ensure that it can have the fuel it needs to help your muscles heal, rebuild and grow.

It’s better to drink protein shakes after a workout than to eat solid food. This is because the latter take a longer amount of time to digest, break down the proteins and send them to the muscles. On the other hand, protein shakes reach the muscles only about 30 minutes after drinking them.

At the end of an exercise routine, you should drink the shake within 45 minutes. It is during this time that your muscles are still fired up and your body will be better able to absorb protein and start rebuilding faster. The sooner you can drink the shake after finishing your exercise routine, the better.

You can also drink other liquids that contain protein (for example, regular or chocolate milk) after your workout.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Consider drinking extra protein shakes. The optimal time to drink a protein shake is after a workout, but you can also drink it at different times of the day. While it is possible to drink multiple shakes a day, you should be careful to consider how much protein you already consume in a day and how much you need. You should drink additional shakes only if they are necessary so that you can meet your daily protein requirement. Keep in mind that you shouldn’t go overboard with protein, as this can be detrimental to your kidneys and liver.

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Drink a protein shake first thing in the morning. When you wake up in the morning, your body has been in a period of inactivity for 6-8 hours, so it needs food, and this includes protein. If your body doesn’t get protein, your muscles will start to break down for energy to keep your body running. So if you eat a protein shake for breakfast, it can build muscle and energize your body and thus prevent your muscles from breaking down.

Drink a protein shake before an exercise routine. In some cases, people prefer to consume protein before exercising. This promotes growth and strength in the muscles and prevents them from breaking down during the routine. If you’re going to drink a shake before your workout, it’s best to do it about 30 minutes before you start so the protein has time to digest and reach your muscles.

Drink a protein shake before you go to sleep. You could drink a protein shake about an hour before you intend to go to sleep. A good option is a shake that contains casein protein, as it works throughout your body a little more slowly than whey. This is beneficial when sleeping because this is the time when the amount of protein in your body starts to deplete. What you’ll actually be doing is nurturing your muscles while growth hormones are elevated.

Cómo consumir batidos de proteína: 9 Pasos (con imágenes)

Make sure to consume protein throughout the day in addition to drinking the shakes. It is particularly recommended to drink the shakes after an exercise routine. However, if you want to maximize its benefits, you should be careful to consume protein consistently, as protein is key to optimal performance progress and improved complexion. Protein is a key component of good nutrition even if you’re not a bodybuilder or have no intention of enhancing your complexion.

You should try to get more protein from natural sources (for example, milk, eggs, meat, and fish). This is because, as they are not processed, their nutritional value is higher. While shakes are a great way to get a lot of protein right away after your workout, they’re also processed and don’t contain the same nutrients as high-protein foods.

Once you’ve had a shake after your workout, eat small, high-protein meals about 3-4 hours apart. This way your muscles will have a constant supply of protein and the healing process will speed up.

Include protein in your breakfast. Morning breakfast is key because after 7-9 hours of sleep, the body needs to fuel itself.

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