Favored by athletes, protein shakes help build and repair muscles, but it's important to know the right time to drink one for most effective results. One of three macronutrients, protein repairs tissue, provides energy and preserves lean muscle mass. The healthiest sources of protein include fish, lean meat, poultry, beans, nuts and whole grains, but a shake offers a quick, handy way to intake some instant protein.
Benefits
Protein shakes generally contain whey protein powder mixed with water, milk or fruit juice. Not only do they provide protein already broken down for quick digestion and absorption, these shakes help strengthen bones, nourish skin and nails, provide energy and lower the risk of injuries, infections, inflammation and heat exhaustion. Getting the optimum amount of daily protein can enhance your athletic performance, and shakes offer a convenient method to add it to your diet. Most protein shakes are meant to be consumed after, rather than before, a workout to aid in muscle recovery.
Fountain of Youth
Drinking a shake containing at least 20 g protein after your workout maximizes the effects of your exercise, according to a study published in the "Federation of the American Societies for Experimental Biology Journal." The study participants who drank protein shakes after aerobic activity showed more positive changes in muscular structure than those who drank carbohydrate-based liquids. "If you want to age gracefully, this study shows that protein taken after exercise keep your muscles strong and fit," according to a statement by Gerald Weissmann, M.D., editor-in-chief of the "FASEB Journal."
Muscle Repair
Drinking protein shakes immediately after a workout helps repair tissue damage caused by muscle exertion, according to Bodybulding.com. Because the protein from the shake takes only about 30 minutes to digest and absorb into your system, it can begin healing the small tears that may occur in the muscle tissues during weight-lifting or cardiovascular activity. You can also help regulate protein levels with a protein shake or slow-burning protein such as cottage cheese before bedtime.
Just the Right Amount
In your quest for adding protein to your diet, be careful of consuming too much. Excessive protein in your body can be stored as fat and possibly lead to weight gain, dehydration, a heart condition or kidney problems. Avoid protein that's high in saturated fat. Enjoy your protein throughout the day at breakfast, in your daily snacks, after your workout and before bed. For best results, drink your protein shake within 30 minutes of working out.
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