Should You Drink Protein Shakes On Rest Days
You have likely heard about protein shakes if you have ever been interested in health. They’re designed to accelerate your post-workout recovery, help you gain muscle, and even help you shed some pounds. You could find yourself adding those large containers of protein powder to your basket at the supermarket or health foods shop because of the various health claims made there. Most likely you only drink a thick protein shake right after a hard workout because that is what most of us are told but what about your rest days? Have you ever wondered, “should you drink protein shakes on rest days?” If you have this article is here to help you answer that question. Well include the answers to some popular questions such as:
– What Is A Protein Shake
– Is Drinking A Protein Shake Good For You?
– Benefits Of A Protein Shake
– How Much Protein Should You Have In A Shake
– Should You Drink Protein Shakes On Rest Days
What Is A Protein Shake
The main component of a protein shake is protein powder, a dry, powdered dietary supplement that may be created from both animal and plant-based protein sources. It is most frequently combined with water, milk, or another beverage as part of a protein shake and it can be flavorless or flavored. Some common flavors of protein powders include but are not limited to vanilla, chocolate, and cookies & cream.
The most popular kind of protein powder is whey protein, which accounts for 20% of the proteins in cow’s milk and is water-soluble.
Another popular protein powder is casein protein. This protein accounts for the other 80% of proteins found in cow’s milk.
The key difference between the two protein whey and casein is that whey protein is digested quicker and casein protein is digested slowly. Both casein and whey protein are byproducts of producing dairy products. They offer significant amounts of the necessary amino acids required to carry out the tasks that proteins do in the body.
The final popular option is plant-based protein powder. Almost any legume, seed, or grain, including hemp seeds, and brown rice may be used to make vegan protein powder. The highest-quality and most bioavailable protein will be found in vegan protein powders made from legumes like soy and pea.
Is Drinking A Protein Shake Good For You
Protein shakes can be very beneficial. They can aid in increasing and maintaining muscle mass, weight loss, increasing recovery time, as well as boosting your metabolism.
The main problem that could come up with protein shakes is the amount of sugar added to some of them. It is important to look at the nutritional value of the protein shake you are purchasing and to avoid protein shakes that include a lot of added sugar, as this could negate some of the benefits you’ll gain from adding protein shakes to your diet.
Especially should you drink protein shakes on rest days, you would not want that added caloric intake on the days you are not exercising.
Benefits Of A Protein Shake
Protein shakes’ key advantage is the fuel they offer to support muscle growth after hard exercises and weight training. When we exercise to the point where our muscles begin to break down or tear, protein is necessary to help the muscles repair and grow stronger. A strength training program and adding protein to your diet have been shown to increase strength and help maintain muscle mass.
Protein is known as an essential macronutrient that aids in the production of enzymes and hormones, muscular growth, and tissue healing. Utilizing healthy protein shakes may help people lose weight and tone their muscles.
People may feel fuller for longer durations by consuming meals high in protein and drinking protein shakes. Smaller portion sizes and fewer snacking sessions are typically brought on by feeling fuller, which may assist someone in maintaining a healthy weight or shedding some pounds.
Protein can aid in muscle tissue repair in addition to helping muscles develop. As a result, athletes may take protein powder to quicken the healing process from post-exercise muscular pain.
Getting enough protein can help you avoid post-workout DOMS (Delayed Onset Muscle Soreness), which is something we all want to avoid. A healthy protein shake before bed can assist with this, especially with a slower digesting protein like casein protein. Should you drink protein shakes on rest days, this could also help speed up recovery.
Protein helps to restore muscle after an exercise through muscle protein synthesis, so they’re ready to take on your next workout.
Drinking protein shakes could also increase your metabolism. Your body will focus on fat burning during exercises since drinking protein shakes offers your muscles the nourishment they need to develop and repair. Exercise regularly and include protein in your diet to develop lean mass, which demands more calories to maintain, and over time it will raise your metabolism.
How Much Protein Should You Have In A Shake
The amount of protein you will need per protein shake will differ depending on how many protein shakes you drink throughout the day as well as how much protein you intake throughout your daily meals.
As you age, your requirements for protein will fluctuate. Your exercise level as well as if you’re attempting to gain muscle will affect how much protein you require.
On average, an inactive adult needs to ingest 0.36 grams of protein every pound, or 0.8 grams of protein per kilogram of body weight. Accordingly, the average inactive adult should consume around 56 grams of protein daily, while the typical inactive woman should consume about 46 grams.
But those who frequently lift weights or are preparing for a race or other physical activity should consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or between 0.5 and 0.8 grams per pound of body weight, to help build muscle.
If you have any concerns about your daily protein requirements, it is always advisable to speak with your physician or a nutritionist.
Should You Drink Protein Shakes On Rest Days
Recovery days are where the true magic happens, whether the objective is to increase general fitness, lose weight, or develop muscle. Should you drink protein shakes on your rest days, it will be an added benefit to your diet and recovery, as well as a fantastic way to get more protein.