Why You Should Drink a Protein Shake After Every Workout

Protein shakes are not just for the ripped gym bunnies. Anyone who works out should consider drinking a protein shake after their workout. ...

Protein shakes are not just for the ripped gym bunnies. Anyone who works out should consider drinking a protein shake after their workout. Why? Because they offer more benefits than just building muscle. Let’s shake things up and look at what a protein shake can do for you.

What Is A Protein Shake?

Protein shakes were originally intended to help hospital patients to recover. In the 19th Century, they were given to people who needed extra nourishment. Originally a dried milk powder, protein supplements like clear whey isolate can now be plain or flavoured. They are incredibly versatile and can be mixed with water, milk or juice to make a shake or a smoothie. You can add them to cereal, bakes or even main dishes like pasta or burgers as a means to supplement your daily intake of protein. There is even a variety of powders, including casein from cow’s milk, pea protein or soy.

What Are The Benefits Of Protein Shakes?

Protein shakes and protein-enriched snacks are available in many places now, such as supermarkets, chemists, airports, vending machines, and of course, gyms. These nutritious foods and drinks are more than just a liquid meal or tasty snack. They provide several benefits and maximise the outcomes of your workout.

Weight Control

As stated in one 2015 study published in the Journal of the International Society of Sports Nutrition, protein has been shown to help people to lose weight when added to their diet. As well as slowing down digestion, your metabolism is boosted when you consume a protein shake, helping you to burn more calories in a process known as diet-induced thermogenesis.

Protein also helps you to feel fuller for longer by stimulating the hunger-reducing hormones PYY and GLP-1 while reducing ghrelin which stimulates appetite. Furthermore, when you incorporate protein into your diet, fat oxidation and abdominal and visceral fat loss take place. This is good news as an excess of these are both linked to insulin resistance and heart disease.

Wound And Muscle Repair

Working out puts a strain on your body, particularly your muscles, which tear during the process. A protein shake consumed after your workout will help to heal the damage done and can take effect within as little as half an hour since it can be digested more quickly than solid food. Clear whey protein is able to repair muscle because of its amino acid content, which helps to promote wound and tissue healing.

Muscle Growth And Maintenance

Proteins help to feed your muscles after they have been broken down through training and exercise, making them stronger. Without protein, your muscles are unable to heal and can become stressed, resulting in injury. Protein shakes also help to preserve your muscle mass, preventing muscle loss over time.

Energy Boost

We expend a lot of energy through exercise but protein shakes tend to be low in calories, so to replenish some of that energy quickly, it is a good idea to choose a shake that contains carbohydrates or to include them in your homemade blend. Bananas are great since they are rich in carbohydrates. Or, to shake things up, try strawberries, blackberries, raspberries, peaches, mango, grains, beans or pea. A carb-to-protein ratio of 4 to 1 consumed 30 minutes after your workout can help you to recover more quickly, according to the National Sports and Conditioning Association (NSCA).

Simple Nutrition

If you don’t want to spend too much time tracking each ingredient in every meal, a protein shake is a simple way to meet your daily protein intake. We need approx 90g of protein a day and more if we are attempting to build muscle mass. Getting that much protein in our diet, particularly if you don’t eat meat or dairy. Protein shakes provide about 20-30g of protein and go a long way toward your daily requirement. Furthermore, most pre-mixed protein shakes also contain much-needed vitamins and minerals, and if you make your own protein shake, you can ensure that it is packed with nutritious fruit and veg.

Improved Health

Consuming a protein shake after your workout may also improve your general health. According to the International Society of Sports Nutrition, protein consumed soon after exercise leads to less muscle soreness, improved immune response, and fewer medical visits.

Convenient And Easy

The convenience of protein shakes makes them easy to fit into your day since they can be bought pre-mixed or quickly made at home. Rather than preparing an entire meal or planning out meals for the week, you can prepare a tasty clear whey protein shake, take it to the gym with you and drink it as you head home. You should, however, continue to eat a varied diet containing whole foods, as protein shakes are intended as a supplement rather than a meal replacement.

The Takeaway

Your focus on your health shouldn’t stop when your workout does. Whether you only exercise occasionally or train regularly, you should consider drinking a protein shake after every workout. Protein shakes are a convenient and tasty method to fill in any gaps you may have in your nutrition. They can help you to control your weight, contribute towards wound and muscle repair, and be used to build and maintain strength and muscles. Whether homemade or pre-mixed, a protein shake may boost your energy levels and improve your overall health when drank shortly after your workout.