Income information
Once you have decided to supplement your diet with protein shakes, the question arises whether you can take the shakes when you want or whether a well-distributed intake can achieve better results. In this context, a distinction is made between the different protein powders, as presented above. The vegetable-based protein powders (rice protein powder, soy protein powder) are considered together.
A protein shake on vegetable basis should be taken directly after a training, since these shakes provide particularly for the muscle structure and the regeneration after a training unit and are thus particularly effective after the training. So-called whey proteins (e.g. rice protein powder) should also preferably be taken directly after training. This powder is one of the most popular and is a so-called fast-released protein; this means that it is quickly digested and absorbed directly into the muscles.
There it can help with regeneration and muscle building. Another advantage of grain-based proteins is that they have a high value of essential amino acids and can therefore prevent the breakdown of muscle protein directly after a workout. Protein powders based on dairy products should be taken mainly before going to bed. They are very slowly digestible, are transferred piece by piece into the bloodstream and are broken down over a long period of time. Directly after a workout it would take too much time for the proteins to reach the muscles, so it is better to take this kind of protein shakes before sleeping.
Summary
Protein shakes are not only a dietary supplement for deficiency symptoms, but they are sold, marketed and consumed primarily in the fitness industry. When taking the protein shakes, one should pay attention to the basis of the protein shake, be convinced of a good quality, do not use cheap products, adjust the time of taking to the demands and training goals or the application goals. It is important not to consume too much protein in the form of protein shakes, as this could promote health problems.
With regular training, an intake of 2 grams of protein per kg body weight per day is completely sufficient. To ensure that the palate gets its money’s worth, there are now many different flavors, so that everyone should be able to find their favorite taste quite quickly. Protein shakes are not a miracle cure for losing weight and building up muscles, but they can be a useful addition to a balanced diet for athletes and thus contribute to an increase in performance.