All about Protein Shakes

  Protein Shakes are a dietary supplement used by athletes or who practice bodybuilding. They can be used to increase weight, lose weight, improve athletic performance or increase muscle mass. Normally protein shakes are in the form of powders are usually mixed with water, milk or juice and are available in various flavors. Usually consumed before and after exercise, or instead of a meal.
What are Protein Shakes?



Protein Shakes are a dietary supplement used by athletes or who practice bodybuilding. They can be used to increase weight, lose weight, improve athletic performance or increase muscle mass. Normally protein shakes are in the form of powders are usually mixed with water, milk or juice and are available in various flavors. Usually consumed before and after exercise, or instead of a meal.

Many people believe that these shakes are dangerous and have harmful or toxic substances but this statement is incorrect. Since they are composed of elements that provide energy and basic nutrients our bodies, improving our health and performance. Some of these are:

Protein : with high levels of amino acids and essential fatty acids that help muscle recovery. They can also bring Soy Protein, Whey-protein-whey, egg, hemp, Casein, among others ...
vitamins.
Glutamine : is one of the most abundant in human muscle amino acids. This helps to ensure the supply of energy, strengthens the immune system and prevents the breakdown of muscle tissue.
Creatine : is an organic acid that supplies energy to our muscles. Numerous studies have shown that creatine can improve strength, energy, mass musculas and recovery times. It also improves brain function and reduces mental fatigue. A great benefit of creatine, unlike other substances, it is a natural product found in many foods such as meat, salmon or tuna.
Carbohydrates : known as sugars, can be found in cereals, pasta, rice, flour, etc ...


Uses and Benefits

protein shakes for weight loss


Protein Shakes can fulfill various functions and their use depends largely on the purpose that the person has been fixed. They can be used to gain muscle mass, lose weight, gain weight or enhance athletic performance. We will focus on the first two, which are the majority:


1: Protein Shakes for Weight Loss


Some Protein shakes are made specifically prepared for our slimming figure. Especially if these smoothies combine a balanced diet high in protein, low in carbohydrates and daily and regular exercise (mostly cardio, but also exercise machine with fast and intense sessions).

What Benefits get?
Lose weight without much effort, increased metabolism, burn more stored fat maintained and healthy skin (due to the contribution of amino acids and essential fatty acids) and a more slender and beautiful body.


2:. Protein Shakes to Gain Muscle Mass


To achieve increase our muscle mass, we must not only go to protein shakes, that give us an extra nutrients to our muscles, but perform a specific diet and plenty of exercise based mostly weight lifting sessions with more leisurely and more load.

What benefits do we get?
A speedy recovery of the amino acids lost during exercise and muscle tissue and an increase in our body elements necessary for the muscle to grow and develop properly. The results will not wait for weeks and begin to see the first results.

Note: Since protein-shakes-for-weight-loss.com ALWAYS recommend a visit to a professional or specialist, who will determine what is best for each particular case.

When to take Protein Shakes?

Protein Shakes have to be taken at specific times and specific for exploiting their full potential and effectiveness. Therefore, we distinguish 3 phases:

a) Pre-Workout:

A Protein shake pre-workout is much more effective if consumed 30 minutes before the session begins. If exercise is left for hours after taking the benefit is less. Also we should not choose a protein shake consisting solely because he says sports dietitian Karen Reid: a smoothie with a high protein, low carb but you can leave a higher risk of muscle damage. Nor expect that the batter you do all the work for you, because you only get the most from your muscle tone with a good training program.

b) Post-Workout:

Again, a shake with some carbs is a good choice for after a workout, since carbohydrates catalyze insulin spikes in our body. This will accelerate the movement of nutrients into the muscle tissue. The most recommended in these cases is that smoothie containing a high proportion of whey protein - whey protein-, as it is a fast digesting protein and goes directly to our muscles. It is important to remember that those who do exercise vigorously and regularly must provide 2 grams of protein per kg you weigh yourself every day. However, according to the British Dietetic Association, recommends that at a certain point, we should not provide more protein to our body. An excess is negative and may harm our health.

c) Bedtime:

Take a protein shake an hour before sleep is quite effective. A protein shake with casein-based may be the best option as it works through the body more slowly. This will feed the muscle at a time when muscle growth hormones are at their maximum expansion, so we got a great encouragement for them. If you want a cheaper and easier solution, we recommend a banana and a glass of milk - the latter contains a mixture of whey and casein protein to stimulate muscle throughout the night.

What does it cost and where to buy?

We can find pre-prepared smoothies in licensed premises as well as gyms and supermarkets proteins. On the other hand, we can also buy the ingredients separately and prepararlarlos in our own house (our "Homemade Protein Shakes" you will see many quick and easy recipes). Prices shakes between 12 and 40 euros, depending on the brand and ingredients.

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