THE POWERFUL PROTEIN SHAKE

As weight trainers and fitness enthusiasts, I am sure we are all aware of the importance of a protein shake after a strenuous workout, but have you ever thought to ask what is actually happening when drinking one? Here is how they help your body to pack on muscle:

(1) PRIMING THE BODY

Right after a workout is the ideal time to take your protein shake. Weight training causes tiny tears in your muscles priming them for growth. It is in the 30 minutes after training that muscles are in their optimum state for growth and they need amino acids to fuel that growth. Protein shakes are packed with these amino acids.

(2) IMMEDIATE EFFECT

Most protein shakes are made up of either whey or soy. Both have been partially pre-digested during the manufacturing process so they are easily and rapidly absorbed by the body. There is one note I would like to point out to all dairy lovers – the untreated proteins in milk are very slow to move through the body, so you should always mix your protein with water.

(3) WEIGHTS AND MEASURES

To break down these amino acids, your kidneys are working full throttle, which can be a tough job. Taking in excess protein will not make your muscles grow any faster, or bigger. The excess will simply be stored as fat or excreted by your kidneys. Ideally, you only need 1-1.5 grams of protein per pound of body weight to help your muscles repair and grow.

(4) THE CARB FACTOR

Read the label of your protein shake and you will see that protein is not the only nutrient – it also contains carbohydrate. This is a good thing as carbs are vital for muscle building. If you don’t have enough carbs, your body will simply use your muscles as fuel. Remember, building muscle is ‘not’ just about the protein!

(5) THE DAY IS LONG

About an hour after your workout, the rebuilding work fuelled by your protein shake begins to slow down, so follow it up with a complete meal containing protein and carbs. Your body continues to turn protein into muscle for 24 hours after your workout, so try to eat every 2-3 hours. If you sensibly combine your protein shake with a structured training and nutrition plan, you should see an increase in lean muscle mass in 6-8 weeks.