Protein shakes are among the most common nutritional supplements used by athletes, bodybuilders and those looking for weight loss to improve the quality and results of their workouts. Protein shakes are available with a variety of protein sources including milk, whey, casein, egg and soy. Regardless of which protein you choose, there are several benefits for consuming protein shakes after a workout.
Recovery
During your workout you tear and damage the skeletal muscle tissue. Drinking a protein shake after a workout, however, provides the nutrients and amino acids necessary to start the recovery and regeneration process. The amino acids help to build and repair muscles and bones along with other body cells damaged during the workout. Athletes or bodybuilders looking to build muscle mass and strength should consume 30 to 45 g of protein, while others can see benefits from 15 to 30 g of protein.
Energy
Protein shakes provide a quick source of energy by replenishing glycogen stores lost during the workout. Carbohydrates, for example, are a primary source of energy and the carbohydrates in the protein shake "refuel" your body to replenish the energy stores in the skeletal muscles, liver and blood. The protein, carbohydrates and other nutrients in the protein shake help your body control various bodily functions such as metabolism.
Weight Loss
Weight loss is a common fitness goal and consuming a protein shake after a workout may help you reach your weight loss goals. By drinking a protein shake after a workout, you reduce your daily caloric intake while consuming a small amount of protein and additional nutrients. However, protein shakes are designed to complement a balanced nutrition plan of fresh fruits and vegetables, whole grains and lean protein along with regular physical activity.
Convenience
After your workout, you may need to leave immediately to reach a family or job obligation. As a result, your post-workout protein shake needs to be easy to drink without requiring a significant amount of time. You can purchase ready-to-drink protein shakes or you can simply add a scoop of protein powder to water or juice for a homemade shake. You can also blend a protein shake using yogurt and fresh fruit for a breakfast following an early morning workout.
References
- Bodybuilding.com; The Benefits of Protein Shakes; David Galanis
- Energy First: The Health Benefits of Protein and Whey Protein
- Straight Health; Benefits of a Protein Shake
- MayoClinic.com; Protein Shakes: Good for Weight Loss?; Katherine Zeratsky; April 2010
- MayoClinic.com; Whey Protein: Dosing; Mayo Clinic Staff; April 2011
- MayoClinic.com; Nutritional Supplements; Mayo Clinic Staff; March 2011
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