Protein drinks are available prepackaged or you can make them with protein powder, fruit, water and milk or fruit juice. The powders used in protein drinks have easily digested amino acids; amino acids are the building blocks of muscle tissue repair and growth. The nutrients in protein powder, including the amino acids and carbs, are more quickly absorbed into your blood compared to protein from chicken, fish or beans. Make your own drink for a more healthy combination.
Pre-Workout Drink
Consume a protein drink 30 minutes before you exercise for lasting energy to fuel your workout. A pre-workout drink also increases the net balance of protein and amino acids available for muscle growth after your workout. Blend one scoop of whey protein powder, a half scoop of casein powder, one cup of water, half a cup of skim milk and a medium, cored apple for a pre-workout meal. The combination of whey, casein and the carbs in the apple is more effective at increasing your muscular strength and lean mass, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues, published in the Strength and Conditioning Journal. This shake has 306 calories, 40 g protein, 32 g carbs and 2 g fat.
Post-Workout Drink
A post-workout protein drink is essential for replenishing the energy stores or glycogen in your muscles that you depleted during your training; drink your shake immediately after a session for optimal nutrient absorption. Use cow skim milk instead of soy milk as cow milk is more effective at building muscle tissue, advises Ziegenfuss. Blend two scoops of whey protein, one cup of cold skim milk, a half cup of cold cranberry juice and one frozen, medium banana. The combination of protein in the powder and milk, with the carbs in the juice and banana, enhances your body's anabolic or tissue-building capacity. Bananas are digested more quickly than apples, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in the Health & Fitness Journal. It is more effective in a post-workout drink compared to a pre-workout drink. This is a high-calorie protein drink with 504 calories, almost 58 g protein, 63 g carbs and only 3 g fat; it is ideal for building muscle and increasing your strength.
Low-Carb Meal
Protein drinks with a minimal amount of carbs are excellent for low-carbohydrate diets. Blend two scoops of protein powder with one cup of ice-cold skim milk. This drink has 330 calories, 56 g protein, 19 g carbs and 2.5 g fat. Nearly 70 percent of the calories in this drink are from protein, 20 percent are from carbs and 7 percent from fat. Low-carbohydrate diets are more effective than low-fat diets for decreasing your body-fat composition. When you decrease your carb intake, more fat-dissolving enzymes are activated while fewer fat-synthesizing enzymes are activated, according to a 2010 article by registered dietician Jeff Volek, Ph.D., and colleagues, published in the Strength and Conditioning Journal.
References
- Strength and Conditioning Journal; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- ACSM's Health & Fitness Journal; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- Strength and Conditioning Journal; Low-Carbohydrate Diets Promote a More Favorable Body Composition Than Low-Fat Diets; Jeff Volek, Ph.D., RD, et al; February 2010
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