A modern myth is that more protein equals more muscles, but this is not the case. Athletic training, exercise and weight lifting are responsible for building muscles. According to the "Journal of the International Society of Sports Nutrition" in 2009, protein shakes are a safe supplement to help reach the recommended protein intake after intense workouts and part of a healthy diet. Without regular exercise, protein obtained from food is sufficient; using protein shakes may result in too much protein intake, which causes kidney problems.
Muscle Development & Protein
Weight training and exercise help develop muscles faster. Protein and carbohydrates are vital in repair and grow of muscles. Calories and adequate sleep are also essential for muscle growth and repair. According to the University of Columbia, muscles rely on glycogen to work efficiently, and carbohydrates provide the glycogen needed to fuel a workout. Protein is then required to grow new tissue and develop muscle. Men's Fitness Magazine "Complete Training Guide" by Pete Muir published in 2010 says based on a calorie intake of 3,000, 60 percent of calories consumed should be carbohydrates, another 20 percent of protein and 20 percent fat to absorb vitamins and protect joints and tendons.
Protein Shake Side Effects
Minor side effects such as gas and borborygmus, also known as stomach rumbling, often occur with the use of low-quality protein shakes. Soy intolerant and lactose intolerant people may experience nausea, abdominal pain, bloating and constipation. Read the label before purchasing protein shakes; many supplements are lactose- and soy-free. Consult a doctor if you experience moderate to serious side effects. Stop using the protein shakes, or change products if you experience mild side effects.
How Much Protein Shake Should I Take?
Your weight and height are decisive in determining the right amount of protein shake needed. According to the American Dietetic Association, the average American diet provides enough protein for non-athletes. Muir recommends 1.5 g to 2 g of protein per kilogram of weight for muscle gainers. If you weigh 80 kg, you will need about 120 g to 150 g of protein a day. For most, nothing above 180 g of protein per day is useful.
Protein Sources & Considerations
Sources of protein include milk, cheese, egg whites, lean meat, poultry and fish. Protein shakes should not replace meals and a healthy diet; rather they are beneficial as a supplement to recover from weight training and exercise sessions. To achieve maximum muscle development, time meals immediately after a workout when your muscles have used up their glycogen stores. The meal should consist of high carbohydrates with some protein. An example is a bagel and cream cheese.
References
- University of Columbia: Do Bodybuilders and Other Weightlifters Need More Protein?
- Men's Fitness Magazine "Complete Training Guide"; Pete Muir; 2010
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Journal of the International Society of Sports Nutrition"; Richard B. Kreider, et al.; 2009
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