If you're wondering whether it's worth your while to add protein nutrition shakes to your diet, know this: they're not just for professional athletes.
It doesn't really matter what your goals are - the addition of extra protein to your diet is always beneficial. Most especially if your goal is weight loss, building muscle, or boosting your general health.
Here's what to know about incorporating protein shakes into your daily routine.
Different Types of Protein
Not all protein is created equal, especially when it comes to the different types of protein powders to add to your shakes or smoothies.
Let's take a closer look at the various types:
- Whey - an animal-based product, made from the watery portion of cow's milk. This is one of the best high-protein options if you can tolerate lactose well
- Soy - this is a form of protein derived from soybeans. It's a great high-protein alternative for those with lactose intolerance or following a vegan diet
- Pea and hemp - similar to soy-derived protein, these are also plant-based versions of protein for vegans or those intolerant to lactose
Bear in mind that these variations offer a different type of protein intake. In short, some of them are more protein-dense than others. It depends on what your protein and nutrition goals are, but it's wise to research the protein content before you choose a product.
Protein Absorption: How it Works
Before we dive into the ins and outs of the best shake times, it's important to understand what affects protein absorption:
Protein Type
The type of protein you choose to consume greatly affects how it's absorbed by your body. It's no secret that whey protein is a top performer when it comes to fast-acting protein.
However, it depends on the type of whey protein you choose, too. One of the most efficiently-absorbed forms is whey protein hydrolysate. This is because it's already broken down for your body to easily absorb it.
Whey protein concentrate and whey protein isolate are your next best options in terms of digestion speed.
Pea and soy proteins are next in line based on speed and efficiency of absorption. If you're looking for a slow-release form of protein that's ideal for keeping your satiated for longer, casein is your best option.
Fluid Mixture
Next, it's important to consider what you mix your choice of protein powder with. Most of the time, you might choose to mix it with some form of fluid, whether it's water, milk, or juice.
Keep in mind that mixing protein powder with water can improve the digestion rate since there is no form of fat to slow down the process. Fruit juice is another good option as it's a form of carbohydrate that's easily absorbed by the body.
Fruit juice is also a great option if you're trying to refuel your body's carbohydrate stores after a workout.
Then there's also the option of dairy and non-dairy milk. While these are the best options in terms of taste and texture for your shakes, they tend to slow down the digestion rate of protein.
Using milk as a liquid is a good idea if you're drinking meal replacement shakes to help you feel fuller for longer.
Other Ingredients
Other than protein powder, you might add a few other ingredients to your shakes to up the total ''meal'' content. This might be fruit, nut butter, veggies, seeds, or grains.
Bear in mind that the addition of these ingredients will slow down the protein absorption rate. Fat and fiber-rich ingredients are slowly absorbed by the body, which will impact the rate at which the protein is absorbed.
If you're looking for a fast and efficient means of ingesting as much protein into your body as possible, opt for a simple mix of protein powder and water.
Personal Factors
Finally, there are individual factors regarding your health to consider. This might include your age, your general well-being, and any other medical conditions you live with.
All of these factors can impact the rate and efficiency at which your body absorbs, breaks down, and uses protein.
When to Consume Your Nutrition Shakes
So, when is the best time for shakes? As mentioned, it comes down to what your personal goals are.
If you have a specific achievement in mind, here's what you need to know to meet your protein and nutrition intake goals:
Weight Loss
If you aim to shift some unwanted weight but want to stay healthy and preserve lean muscle mass while doing so, incorporating protein is super important.
Adding a protein nutrition shake or two into your daily routine is also a good way to fill in any nutrition gaps if you're following a specific eating plan. You can easily track your calorie intake with protein shakes, too.
The best time to consume a nutrition shake for weight loss is before or after a workout. Or add a protein shake as a midday snack or a meal replacement for breakfast.
Shakes on an Empty Stomach
Should you drink a protein shake on an empty stomach? For example, you might plan to replace your breakfast or early morning snack with a shake.
There is no evidence to suggest that consuming protein shakes on an empty stomach will cause any harm. In fact, it might be one of the best ways to add extra protein and nutrients to your diet throughout the day.
Muscle Gain
If your goal is to build or maintain muscle mass, adding protein shakes to your diet is super beneficial.
There is an ideal window to consume protein when you exercise and it's known as the ''anabolic window''. This is a specific period post-exercise when you should refuel your muscles.
The best time to consume your protein shake is 30-60 minutes after your workout. This is when your muscles need the most help to recover. Adding in extra protein and carbohydrates will help refuel your energy stores, while your muscles begin to repair themselves.
In short, the addition of a protein shake after your workout kickstarts the process of protein synthesis, i.e. building muscle.
In some cases, it might not be a good idea to workout on an empty stomach. If you haven't eaten in a few hours, a pre-workout protein shake can also be beneficial for protein synthesis and your energy levels.
Improved General Health
Perhaps you're just looking to improve your overall health? This is where the addition of extra protein to your diet is a game-changer.
Protein is an essential nutrient for an array of functions in the body. The more protein you eat, the better your body becomes at almost every daily function and task.
Protein is one of the most essential building blocks and pillars of your health. Consuming a protein shake for breakfast is a great way to ensure your day begins with this essential nutrient.
This not only sets you up for a good day, but it's great for kickstarting and regulating your metabolism, too. You could also add in a protein shake as an afternoon snack when you feel that sweet-tooth craving hit, instead of reaching for unhealthy snacks.
Prioritizing Daily Protein Intake
We talked about how vital protein is for your general health so rather than relying on nutrition shakes alone, it's important to prioritize protein on a whole.
Nutrition shake benefits are undeniable. They're convenient, easy to consume, and fit into your daily diet and routine. It's also a great way to add in extra nutrients into your diet, i.e. vitamins, minerals, fats, and carbohydrates.
But it's important not to rely on protein shakes alone for your daily protein intake. Think of them as a supplement to your diet which should already consist of a good amount of protein sources.
Some simple ways to include whole, natural sources of protein into your diet are by eating:
- Eggs
- Fish
- Dairy products, i.e. cheese, cottage cheese, and milk
- Lean meats such as chicken, turkey, and beef
This is especially important if you're on a weightloss journey. Protein is a key macronutrient in keeping you satiated, which helps to curb cravings.
Here are a few shake drinking tips for maximizing your protein absorption:
- Choose a fast-absorbing protein - this includes whey protein, but particularly whey protein hydrolysate
- Opt for pea or soy protein if you cannot tolerate lactose or you follow a vegan diet
- Mix your protein powder with water - this is the quickest way to deliver protein to your muscles
- Keep other ingredients in your nutrition shakes to a minimum. Remember that high-fiber, high-fat ingredients take longer to break down and absorb
Finally, it's super important to remain as well-hydrated as possible. Drinking enough water throughout the day, along with your protein shakes, is key to maximizing the absorption of all nutrients that you consume.
Find Top-Quality Protein Nutrition Shakes Right Here
If you're on the hunt for some of the best quality protein and nutrition shakes on the market, look no further than Diet on Sale.
All of our products are specifically formulated to meet certain goals. Whether it's weight loss, muscle gain, or improved health, we have the best products to help you get there.
Take a browse of our shake and protein product options and get your health journey started today.
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