Protein shakes can be a valuable supplement for bodybuilders, as these shakes provide nutrients required for workout recovery and muscle gain. While protein shakes are typically consumed after workouts, body builders may want to consume protein shakes for breakfast, as the shakes can have benefits when taken early in the day. Consult a medical professional before taking protein shakes or any other supplements.
Nutritional Information
Although eggs, bacon and sausage are protein-rich options for breakfast, a protein shake can be more beneficial, as it is not only high in protein but also low in fat. A typical protein shake contains 120 calories, 1 g of fat, 3 g of carbohydrates and 24 g of protein.
Improved Growth Hormone Release
Although carbohydrate-rich breakfasts are often suggested due to the ability of carbohydrates to provide energy, some research indicates that a high-protein breakfast can be beneficial. A study published in the November 2003 issue of "The Journal of Endocrinology" found that consuming a breakfast consisting of essential amino acids, such as a protein shake would provide, significantly increased levels of growth hormone. This can be helpful for bodybuilders because growth hormone can enhance muscle growth and promote fat loss.
Increased Energy Expenditure
An important consideration for bodybuilders is trimming fat to improve muscular definition for contests. Drinking a protein shake for breakfast may aid in this pursuit. A study from the May 2010 edition of "Medicine & Science in Sports & Exercise" found that consuming protein shakes prior to exercise promoted an increase in energy expenditure, or calorie-burning, for the entire day following the workout. The researchers explained that this effect "could facilitate reductions in body fat mass and improve body composition."
Increased Protein Synthesis
The primary goal of body building is to gain muscle mass, a process driven by protein synthesis. Weight training causes protein breakdown, but supplying your body with nutrients enhances protein synthesis, which is why post-workout shakes are recommended. However, a breakfast shake may also aid in this process. According to a study from the January 2007 issue of "American Journal of Physiology: Endocrinology and Metabolism", consuming a protein shake before your exercise sessions can stimulate muscle protein synthesis as much as a post-workout shake. Thus, replacing your breakfast with a protein shake can aid in muscle gain.
References
- LIVESTRONG.COM MyPlate: Calories in Protein Shake (Optimum Nutrition)
- "The Journal of Endocrinology"; Endocrine Responses to the Oral Ingestion of a Physiological Dose of Essential Amino Acids in Humans; M. Groschi et al.; November 2003
- "Medicine & Science in Sports and Exercise"; Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training; K.J. Hackney, A.J. Bruenger, J.T. Lemmer; May 2010
- "American Journal of Physiology: Endocrinology and Metabolism"; Stimulation of Net Muscle Protein Synthesis by Whey Protein Ingestion Before and After Exercise; K.D. Tipton et al.; January 2007
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