A variety of drinks can help you become stronger when combined with regular strength training. Athletes and bodybuilders often rely on protein shakes to supply them with essential amino acids, which can help promote muscle growth. Protein shakes typically feature at least one primary ingredient, such as whey, that is easily absorbed by the body. Drink a protein shake shortly before or after a workout to help supplement your nutrition.
Protein Shakes
Protein shakes that come in powder form are mixed with water or milk to make a shake. Other products are sold as ready-to-drink shakes in various flavors, such as chocolate, vanilla and strawberry. Drink a protein shake before a workout to help raise your energy level and supply your body with nutrients, or after to help replenish your energy levels once your muscles are spent.
Amino Acids
Protein shakes can help you develop strength because of the amino acids they contain. Amino acids are the basic building blocks of protein and are extracted from protein cells as they are digested. There are 20 different amino acids that make up various types of protein. Some are considered to be essential because our bodies are not able to make them naturally, so we must obtain these through diet. Nonessential amino acids are made naturally by your body. Combined, the various amino acids are stored in muscle tissue and used as energy. Amino acids can help muscles recover quickly after working out and can also encourage the development of new muscle fibers. The combination of fast recovery and increased muscle mass may result in greater strength if you strength train on a regular basis.
Types of Protein
The protein in protein shakes can come in many forms. Whey, which is derived from milk and found in powdered drink mixes, is easily and quickly absorbed by your body, making it an effective source of protein. Other featured ingredients in protein shakes include creatine, L-glutamine and L-arginine. Though all three amino acids are made naturally by the body, strenuous exercise and intense strength training can deplete their levels, which is why they are included in supplement drinks.
Cautions
Most protein shakes are considered to be generally safe to take, but certain side effects can occur. Whey protein can trigger allergies if you are hypersensitive to milk or milk products. Whey can also cause your blood pressure to drop. L-glutamine and L-arginine supplementation has been linked to cramps and stomach discomfort. Creatine may cause muscle cramps, strains or pulls, as well as diarrhea and high blood pressure. Taking too much protein on a regular basis can damage your kidney and result in liver dysfunction. Speak to your doctor before beginning any type of protein shake regimen.
Considerations
Drinking protein shakes on a regular basis doesn't guarantee that you'll become stronger. Ultimately, your potential for strength development is largely based on your athletic ability and commitment to working out. Most adults in the United States receive enough protein from foods in their diet, such as meats, fish, milk products, eggs and nuts. Protein shakes can serve as meal replacements if you are unable or prefer not to eat foods high in protein.
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