When Should You Drink A Protein Shake?
According to the latest Dietary Guidelines for Americans (DGA) 2020-2025, protein food consumption is close to recommended amounts among the American population. However, with that said, about 90% of Americans do not meet their dairy intake recommendations.
Dairy foods provide important nutrients such as protein, calcium, vitamin D, and phosphorus, which provide an excellent opportunity for people to incorporate them into their diets to increase their total nutritional intake.
Experts recommended that Americans increase their intake of dairy products, such as low-fat and low-fat milk and yogurt or fortified soy milk, to take advantage of the benefits of this food group.
Fortunately, protein shakes are a great opportunity for people to meet their protein needs, whether they are consuming dairy or non-dairy products.
Let's take a closer look at how much protein you need and how a protein shake can conveniently help you reach your nutritional goals.
How much protein do you need?
Protein requirements vary according to age, physical condition, and current health status. But, as a general rule of thumb, healthy people should focus on eating 0.8 grams of protein per kilogram of body weight to prevent deficiency, but dietary guidelines range from 10 to 35 percent of their daily energy needs for this group. of macronutrients.
There are other stages and conditions of life that require a higher protein intake. For example, protein needs increase during periods of illness, wound healing, later in life, during resistance or strength training and growth.
Strength and endurance athletes also need more protein to help with muscle repair after an intense workout.
According to sports nutritionist Natalie Rizzo, MS, RD, founder of Greenletes and host of the Greenletes Podcast, "Protein needs are higher for athletes, but can vary greatly. Kilogram of body weight (or 0.55-0.82 grams per pound)".
When a protein shake can benefit you
After a workout
Consuming protein after training has beneficial effects on your recovery. Not only does it help with muscle repair and synthesis, it also helps keep you full longer.
Rizzo says that people can get enough protein from food, but convenient protein shakes are seen by many as a post-workout recovery option. This is especially true for plant-based athletes, who sometimes struggle to get enough protein in their diet because plant proteins are less bioavailable.
She recommends that athletes consider incorporating a protein shake after a workout with approximately 20 grams of protein to aid muscle recovery.
Other experts warn that this can be up to 40 grams of protein, depending on the intensity and duration of the exercise. For maximum muscle recovery, the addition of carbohydrates can also be beneficial. It can be recommended to add 40-65 grams of carbohydrates after training.
As a snack or as part of a meal when time is tight.
According to religious and sports nutritionist Jenna Braddock, founder of Off Season Athlete, "Protein shakes are perfect for busy and active people. Because they are easy to mix on the go, they can be a quick and filling snack for a meal." .
Braddock recommends incorporating a protein shake filled with whole fruits and vegetables and other macronutrients, depending on the purpose of the shake.
"If you're serving it as part of a meal, you'll want to add satisfying carbs and healthy fats to the shake to help you feel full longer."
As you get older
Aging doesn't have to have the negative health effects you might have seen in your grandparents, like osteoporosis and muscle atrophy.
The 2020-2025 DGA findings noted that there are specific stages of life when nutrients such as protein, calcium, and vitamin D found in dairy-based protein foods become extremely important in promoting healthy optimal bone.
If you are concerned about dietary protein intake or have noticed a decrease in dairy intake, consider incorporating a milk-based protein shake into your diet or opting for a fortified soy milk shake as an alternative to plants. milk.
Protein needs also vary on a daily basis, depending on your activities and lifestyle.
Protein shakes come in a variety of options, both animal and vegetable. While not everyone may need or want a protein shake on a regular basis, they provide a convenient and portable source of nutrients for a variety of consumers.
Plus, they can help you increase your intake of other nutrient-dense foods, such as fruits and vegetables.
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