How Do Protein Shakes Build Muscles?

Protein Powders

Protein shakes help build muscles by the type and total content of protein powder that is contained in the protein shake mix. Protein shakes can use a variety of sources for protein, including soy, rice, egg and casein, but the most common source of protein in muscle-building shake formulas is whey protein. Whey is a byproduct of the cheese-making process. Protein shakes are typically consumed early in the morning, as well as directly after a strength training work out.

Importance of Protein

Protein contains the essential amino acids needed to make the many tissues of your body, especially the muscles. When exercising to build muscles, you exert stress on the muscle tissues, resulting in the natural breakdown of the affected muscles called "catabolism." As the body senses muscle damage has occurred, it initiates a process called protein synthesis. Protein synthesis takes the protein present in your body and uses it for amino acids. These amino acids are then used to build new muscle fibers in a process called "anabolism."

Branched Chain Amino Acids

Protein shakes help build muscle by providing a convenient source of protein for protein synthesis during times amino acids are needed the most. Most users of protein shakes consume them as part of their strength training or other exercise routine. Many protein shakes (such as those containing whey protein) have the added advantage of containing branched chain amino acids. These amino acids are directly metabolized into the muscle tissue, starting the anabolism process faster.

Leucine

Protein shakes may also include an amino acid called leucine. According to studies performed by the American Society for Nutrition, leucine can be beneficial for muscle growth due to its abilities to promote protein synthesis.

Considerations

When using protein shakes to build muscle, it is important to look closely at the ingredients. Some protein shake mixes may contain lactos, which can have negative effects on those with lactos intolerance. Protein shakes may also contain gluten, which should be avoided by those with celiac disease.