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Protein Shakes -
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High Protein Shake
If you are looking to build lean muscle mass, then having a high protein diet must be one of your top priorities.
You see, every time you workout, you are stressing your muscles. A work out is like sending a signal to your muscles, telling them to grow.
When they receive these instructions on a regular basis, you can be sure that your muscles will grow and become strong BUT on condition that you feed them with proper nutrition.
As far as muscles are concerned, they need two things to grow - rest and protein. Rest, you can get without much problems. But it's the proteins that many people tend to neglect.
This happens mainly because the average person has no idea the amount of protein necessary for the muscles to grow on a daily basis.
This amount largely depends on what you are trying to achieve. Are you trying to gain muscle mass (i.e. grow bigger)? Or are you trying to maintain your fitness level? For some people, the goal may be to lose weight to attain greater speed.
For most fitness enthusiasts, a good rule of thumb would be to consume 1g of protein for every 1 pound of weight. For example, if you weight 180 pounds, then you should consume 180g protein on a daily basis.
If you take 5 meals a day, each meal should then contain about 36g of protein. Does your daily meal contain 36g protein? If not, then you need to look at ways to supplement your protein intake.
You may consume 150g of protein in all from your daily meals. So you now lack 30g of protein. Look for shakes that will provide you with the 30g that you need per serving. Some protein shakes provide 20g or 25g per serving. Be sure to look at the nutritional label to ensure that you are consuming the appropriate amount.
High protein shakes are extremely effective for muscle building because all you take in is high quality protein.
If you try to achieve the same protein amount with ordinary food, you find that it's more challenging because normal food contain other substances like fat and sugar. In other words, you may upset your protein / calories balance.
Therefore, many bodybuilders opt to take protein shakes so they can avoid having to worry about the additional calories.
However, note that a protein shake is just a supplement. Don't replace your daily meals with shakes because shakes contain mainly proteins. Your body needs other vitamins and nutrients to function normal.
For instance, your body burns a large amount of carbohydrate when you are working out or running. If you just take a shake, you may find that you do not have the energy to continue with your daily workout.
So remember to take your carbs as well.
The best time to consume your high protein shakes is right after your workout. Your muscles begin to repair the minute you stop working out. So feed your muscles with a high protein shake immediately.
To aid with repair for the next day, also consume a protein shake before you go to bed. The average person sleeps 8 hours per day. During those 8 hours, your muscles are still busy repairing and growing, even though you are sound asleep. A protein shake at bed time will nourish the muscles and help them repair and grow.
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