After beginning your fitness journey, you'll likely hear about protein that many say is essential to take after exercising. Many people take protein after their workout to prevent any muscle damage, increase protein synthesis and increase muscle growth. The reason for drinking protein after a workout is mainly due to the fact that post exercise your muscles are malnourished. This way it provides a quick and efficient way of feeding the muscles the proper nutrients they need to recover and rebuild before your next workout. It is encouraged to eat an actual high protein meal along with your protein shake to optimize muscle recovery rate.
There are a variety of different types out there on the market today. The most common type is known as whey protein. It is considered to be a complete protein because it contains all nine of the essential amino acids. These amino acids serve as building blocks for increasing muscle growth. Whey protein is very common because of its versatility. Whey concentrate and whey isolate are a couple of different forms manufacturers make so that you, the consumer, can choose which type will suit your lifestyle the best. Whey concentrate is a form where the levels of fat and carbohydrates are low and the protein levels can range in concentration depending on the manufacturer. This protein is typically used as a meal replacement or as a post-workout shake. Whey isolate is a form where during the manufacturing process, it is taken a step further to remove the fat and lactose. When the fat and lactose is removed, it allows the protein to digest much quicker, making it the most effective for rebuilding muscle tissue. It's best to use this protein as a post-workout shake.
Recently, alternative protein sources are becoming more common. For example, plant based protein is an amazing alternative if the consumer is lactose intolerant. However, since it is a plant based protein, it does lack some of the essential amino acids that can only be found in whey. Consumers often make up for this loss through actual whole food sources. Also, bone broth protein has been on the rise of the popularity spectrum. It is known to be very rich in collagen, glucosamine, chondroitin, and key minerals that are often missed in the diet. Having these essential nutrients support a number of health benefits: immune system, joints and lean muscle mass, hair, nails, skin, metabolism.
For the people that have a goal to lose weight, protein shakes can be a little tricky. It is important to not rely on these shakes as your daily calorie source. If you do rely on them you will miss out on the nutritional benefits of whole foods. The key to losing weight will always be burning more calories than you consume.
Protein shakes have become universal in the fitness industry. But this doesn't mean drinking a few shakes a day will help you build big muscles and drop the waist line. However, you will achieve these results through the aid of protein shakes. Remember, there is no "magic pill or powder", proper nutrition and exercise is the magic.
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