Protein shake powders are among the most popular nutrition supplements sold in stores, available from specialty stores such as GNC and discount department stores. Many recreational gym-goers and competitive athletes use these products. In order to maximize effectiveness, though, they must be used efficiently and in combination with an effective strength-training program. Whether you use a name-brand product or the store brands, the effective use of protein shakes to build muscle mass is the same.
Recipe
Step 1
Read the label of your chosen protein powder product and determine how much is required to provide between 30g and 40g protein in a serving. Measure that much into a blender.
Step 2
Add 1 cup whole milk to the protein powder in the blender. Whole milk provides added protein, as well as natural fats that are crucial to testosterone production and muscle synthesis. It also adds calories that are essential to gaining any weight.
Step 3
Add one piece of fruit to your shake mix in the blender. Fruit adds simple sugars, which assists in shuttling nutrients to your muscle tissue after exercise. Bananas are a good choice, as they provide large quantities of potassium and other minerals that are essential to muscle synthesis.
Use
Step 1
Consume a protein shake with breakfast, or as a breakfast replacement, as soon as possible after waking. This helps restore a positive nitrogen balance in your body, allowing for continued muscle synthesis.
Step 2
Consume another protein shake immediately after you complete a training session. This allows nutrients to be shuttled quickly to the muscle fibers that were damaged during exercise. As with breakfast, it also restores a positive nitrogen balance.
Step 3
Consider having another shake in the middle of the night if you wake up, but don't force yourself to wake up just to consume a shake. Drink a shake immediately before bed instead if you're normally a solid sleeper. This nighttime protein shake reduces the catabolic, or muscle-destroying, state your body creates during sleep.
Tips and Warnings
- Consider performing your strength training at the midpoint between meals, to allow you to add your post-exercise protein shake instead of using it to replace a meal. Use your protein shakes to add 500 to 1,000 calories per day to your normal diet.
- Always consult your physician before drastic dietary changes.
Things You'll Need
- Protein powder
- Blender
- Whole milk
- Fruit
References
- "Nancy Clark's Sports Nutrition Guidebook;" Nancy Clark; 2008
- "Advanced Sports Nutrition;" Dan Benardot; 2005
- "Nutrition For Serious Athletes;" Dan Benardot; 1999
Member Comments