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How to Bulk Up With Protein Shakes

author image Stephanie Mitchell
Stephanie Mitchell is a professional writer who has authored websites and articles for real estate agents, self-help coaches and casting directors. Mitchell also regularly edits websites, business correspondence, resumes and full-length manuscripts. She graduated from Syracuse University in 2007 with a Bachelor of Fine Arts in musical theater.
How to Bulk Up With Protein Shakes
Two smoothies on a table topped with berries and oats. Photo Credit: Julia_Sudnitskaya/iStock/Getty Images

Body builders need more protein than the average adult to build and maintain muscle mass. To help them meet these needs, a wide variety of supplements are available, including protein shakes. Although protein from a shake doesn't affect the body differently than protein from meat, dairy or other food sources, their portability and minimal preparation makes shakes convenient for some athletes. Use shakes to meet your protein needs, balance your diet with other healthy foods and work out regularly to build muscle and bulk up.

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Step 1

Determine how much protein you need. According to the American Dietetic Association, body builders need 0.63 to 0.77 g protein per pound of body weight each day. Plan to meet your needs by eating fish, eggs, low-fat dairy, beans and tofu in addition to protein shakes.

Step 2

Experiment with different brands of protein shake until you find the ones you like best. To maximize their effectiveness, choose products that contain both whey and casein; the body absorbs these two types of protein at different rates, so a shake that contains both has the longest-lasting benefits. If you can't find a product that contains both, find one of each; mix them together. Drink half the mixture at a time.

Step 3

Drink a protein shake approximately an hour before working out to fuel your body during exercise. Drink a second shake immediately after your training session to help your muscles strengthen and rebuild.

Step 4

Incorporate fruits, vegetables, whole grains and natural fat sources, such as avocado and nuts, into your meals. Limit the amount of processed food and soda that you consume. A healthy diet will give you energy for your workouts and help your body strengthen.

Step 5

Meet with a trainer for a personalized workout routine. Each body is different; a trainer can help you put together the exercise regimen that will benefit you most. Follow your trainer's instructions; don't work out more often or more intensely than he suggests.

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