Protein Shakes are one of the keys to increasing muscle size and strength. They are also crucial to losing excess body fat and staying lean. I’ve said it before, protein is the most important macronutrient, and the most important supplements you can take.
What Do I Mean By Protein Shakes?
While this might be obvious, I don’t want any misunderstanding. When I say “protein shakes”, I mean protein powder that you use to make up a shake.
The Basics Of Protein
Ok, let’s look at the basics of protein. In terms of muscle growth, protein is used by the body to build, repair and maintain muscle tissue. Protein is made up of, among other components, amino acids. Amino’s are commonly called the “building blocks of protein” and there are approximately 20 that help build protein (proteinogenic amino acids). Nine of these are called essential because the body cannot make them, they must be supplied by the diet. (1)
Amino Acid Chains
Literally thousands of amino acid sequences, or chains, are continually required to perform thousands of bodily functions daily. Each one has a specific function determined by its combination of amino acids. This is why protein and the proper timing of protein from food and supplements is important: lack of adequate protein, and your body will break down muscle tissue to help meet its daily protein needs. (1)
How Much Protein Do I Need For Muscle Growth?
Most modern authorities agree that at least 1 to 1.5 grams of protein per lb. of body weight is ideal for muscle growth. I typically stay at 1.5 grams per pound. So, if you weigh 150lbs., your protein intake becomes 225 grams per day. That’s 37 grams per meal over 6 meals. Despite what current “gurus” claim, the timing of protein is important to staying in an anabolic state.
Protein Timing
I know it may not be currently popular, but I still believe you should take in protein every 3 – 4 hours. Your protein intake should be evenly divided up throughout the day over the course of 5-6 small meals as opposed to 3 large ones. This can be three main meals and 2-3 high protein snacks or protein shakes. Why do I advocate this? Because there’s no good reason not to. For those that advocate eating huge chunks of your daily protein requirement once or twice a day, why would you? It’s much easier just to have some protein when you get hungry, which for many people is usually every few hours.
The Best Times To Have Some Protein
There are some critical times to take in protein. First thing in the morning with some simple carbohydrates because you have not eaten since the evening before. In other words, your body is in a catabolic state. Also in the hours surrounding your workout. This is also the best timeframe to consume roughly 50% of your daily carbs.
Nitrogen Balance
Maintaining a consistent protein intake is known as being in a positive nitrogen balance. Nitrogen is an important element of protein. It is essential to animal life for tissue building. This term can also be called a positive protein balance. Regardless of what you call it, this is the state in which muscle growth can occur. The other side of the coin is the term negative nitrogen (or, negative protein) balance. This is a catabolic state that results in muscle loss. (2,3 4)
The Bottom Line
Put simply, protein is the building block of muscle, and without enough of it, your body won’t build muscle. Protein shakes can help you reach your daily requirement. Besides protein powders, protein shakes are also available in RTD (Ready-To-Drink) form. They came in single-serving containers, all you do is open and drink.
I recommend supplementing your diet with 2 to 3 protein shakes a day. Make sure that one of the protein drinks is taken immediately after a workout with some simple carbs to help replenish glycogen and begin the repair and recovery process. (5, 6)
What About Real Food?
Some lifter’s may be thinking “why do I need protein shakes, can’t I just get enough from regular food?” The answer to that question is yes, of course. But there’s a problem. Since we know that for best results we should eat at least 1 gram of protein per pound of body weight, it gets a little hard to eat that much regular food every day. Not many people have time to make chicken breasts all day long.
That’s where protein shakes come in. They take just a minute or so to make. Just grab a shaker cup, add the liquid of your choice and a scoop of protein, shake it up and drink. Each scoop usually has about 20 grams of protein and is much more convenient than eating a regular meal. If you go with RTD’s, they are even quicker.
The Convenience Of Protein Shakes
As noted, you should try to get most of your daily protein from regular foods. However, there are times when a protein shake makes sense, and I am a perfect example. Some of you, like me, might find yourself so busy at work that you can’t sit down to a meal. “Well, what about breaks” you say. Sure, if your job lets you take one.
For example, I spent a lot of years working retail management in a small specialty store in the mall. Often, I worked alone from 8 am to 4 or 5 pm. You don’t get a break in a case like that. My meals were protein shakes and protein bars. Why? They are easy to make, fast, and super-convenient.
Protein Shake Quality
Protein shakes vary somewhat. Some protein powders and RTD’s are higher in carbohydrates, yet most are very low in carbohydrates. This, of course, makes them ideal for low carb diets. You can get them in a ton of great tasting flavors, or use a plain powder and doctor the flavor to your personal preferences. Most protein shakes taste best chilled or over ice.
Supplement Suggestions
Here’s some protein powders I recommend.
Whey
Hi-Tech Precision Protein – No surprise here, this is my go-to protein because it releases leucine quickly, in the initial phases of protein synthesis.
Blend
PEScience Select Protein – This features a blend of milk and whey proteins. Milk protein contains casein, a slow-digesting protein. That makes this a good choice for those timed when you may not be able to get to your protein source.
Plant
SAN Raw Fusion – Here’s a plant protein powder with pea, rice, and artichoke protein sources. It’s naturally flavored and sweetened.
Egg
Gaspari Nutrition Proven Egg Protein – Before whey, egg was King. Some lifters still prefer it over other protein sources. Here’s a great choice with a stunning 8 grams of BCAAs per serving
Summary
As you can see, protein shakes ensure you reach your daily protein goal. They do it easily and quickly. Why wouldn’t you want a convenient way to enjoy your protein? Remember to stop by illpumpyouup.com for all your protein and supplement needs!
References:
- Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemists View of Protein” p.80-81
- http://education.jlab.org/itselemental/ele007.html
- http://ecosystems.mbl.edu/research/clue/nitrogen.html
- http://hyperphysics.phy-astr.gsu.edu/hbase/organic/protein.html
- Exercise, protein metabolism, and muscle growth, Tipton KD, Wolfe RR.
- Effect of an amino acid, protein, and carbohydrate mixture on net muscle protein balance after resistance exercise. Int J Sport Nutr Exerc Metab 2004;14:255-71. Borsheim E, Aarsland A, Wolfe RR.