Protein shakes are most recommended for those who want to build up some muscle. These supplements are rich sources of protein, which is responsible for two important things in one's quest for losing weight or bodybuilding. The first is that it helps repair muscle damage brought about by heavy workouts. The second is that it helps build muscle.
Since these drinks have been used more by the masses as opposed to being previously used only by professional athletes, there has been a rise in supply to meet the demands. The result is a wide array of products, from powder to bars. When using protein powder, one has to make sure they are maximizing effectiveness.
One thing to consider is that there are various types of the powder. Some of the most popular ones are whey, egg-white, and rice. Whey is perhaps the most popular of all of them. It provides most of the amino acids that helps in both building and repairing muscles and is the powder of choice by bodybuilders. Do note that it is often mistaken for casein, which is milk protein. So if you're after casein supplement, don't believe anyone who tells you to get whey.
Since whey comes from the process of cheese production, it is not ideal for those who are lactose intolerant or have milk allergies. One alternative would be egg-white powder. Egg whites contain a lot of branched chain amino acids, or BCAA, which is a major component of whey powders. In addition to muscle repair, BCAA also suppresses the appetite, which makes it a sought-after component by dieters and bodybuilders.
If you are vegan, you have a few options. Perhaps the most popular choices for vegans are rice and soy protein. Rice powders contain high levels of the necessary amino acids except lysine. Because of this, it is often mixed with either pea or soy powder.
For maximum effectiveness, be sure to drink your shakes prior to a heavy workout and after it, with at least a forty-five minute window for each. You can also do it post-exercise. While the effects of drinking these supplements before sleeping are debatable, sleeping does contribute to muscle repair. Also, protein intake contributes to weight gain, so a balanced meal and regular exercise is required. To lose weight quicker, some would treat these shakes as their meals. If you go this route, you can add fresh fruits to the concoction for better nourishment.
Protein powder also has a lot of benefits for women. You can also check NutritionWarehouse for more information.
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