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The Low Down On Protein Shakes : Everything You Need To Know…

01/05/2018
The Low Down On Protein Shakes : Everything You Need To Know…

If you exercise regularly, whether that’s cardio or hitting the weights room it’s absolutely imperative to get enough protein in your diet.

Protein helps to rebuild and repair the damage done to your muscles after working out. It also helps you to build a stronger and leaner body.

The trouble is that eating chicken, steak and cod everyday can get boring, and it’s also pretty damn expensive! I remember spending £50 per week on meat/fish at one stage in my training career (that’s £2,600 per year! or put another way a nice holiday!).

One of the best ways to increase your protein intake without breaking the bank is to use a protein powder supplement. They save you time in the kitchen, because they are quick and easy to prepare, and they are a great tool to use to help you meet your daily protein needs.

If you want to build a bigger, stronger and leaner body then I would highly recommend that you invest in a high-quality protein powder…

What is Whey Protein and Who Uses It?

Whey protein is one of the most popular sports supplements on the market and widely used by athletes, bodybuilders and professional sports stars all over the world.

In a nutshell, Whey protein is a powder that is very high in protein. It’s usually mixed with water or milk, but can also be cooked into food i.e. porridge or cakes.

Whey is a by-product of the cheese-making process – the liquid left over once the milk has been curdled and strained.

One of the benefits of whey protein is that it’s rapidly digested and absorbed quickly through the digestive system, meaning that it gets into the bloodstream quickly, which is especially beneficial after working out, when muscles need fuel to repair and re-build.

Whey protein comes in 4 forms: concentrate, Isolate, hydrolysate and native whey protein. The differences are often down to the amount of protein per serving (some are higher than others) and the rate at which the protein is digested. From personal experience i’ve always been a fan of either whey protein concentrate or whey isolate.

How Much Whey Do I Need Each Day?

It differs from person to person but as a general guideline a 30-50g shake after a workout is enough for most people. I wouldn’t recommend having more than one shake per day, because it’s much better to get your protein from natural foods like: chicken, turkey, eggs, steak, mince, cod, tuna, haddock, nuts, etc.

Aim to consume your whey protein shake within 30-60 minutes of working out. For fast digestion mix with water. If you want a slower digesting drink then you could have a whey shake a couple of hours before bed and mix with almond milk, peanut butter and some dairy free ice cream! trust me it’s buff!)

What are the best whey protein shakes to buy?

Like all products in the fitness industry there are good, bad and everything in between! I’ve wasted enough money on cheap protein shakes (especially when I was a broke student!) but the trouble is that whilst you can save money, some of them taste like cat pee! lol!

From my personal experience you can’t go wrong with Optimum Nutrition Gold Standard Whey – especially the double chocolate flavour (strawberry and banana are also tasty!)

Things To Watch Out For…

It’s important to bare in mind that protein shakes should be used as a small addition to a healthy, balanced and nutritious diet. Protein shakes should make up no more than 10% of your daily food intake. The other 90% should be from single ingredient foods like: meat, fish, vegetables, rice, potatoes, fruit, etc.

Don’t be too reliant on them and don’t abuse them. One or two per day won’t do any harm. Personally I’ll only have them on training days (4 days per week) and i’ll just have 30g post workout.

Another thing to watch out for…

With some people whey protein shakes can cause an upset stomach and cause bloating, especially for those who are lactose intolerant or have an allergy to milk. If this is you then I wouldn’t recommend whey protein at all. You could try a vegan protein instead.

Thanks for reading, if you have any questions please don’t hesitate to get in touch.

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Nick 🙂

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