I've been working out a lot lately and my friend recommended that I start drinking protein shakes to put on muscle mass faster.
I've never had protein shakes before though... do they work? Anyone use them - or know someone who does?
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My husband used them for a couple of years when he was in his building muscle/losing fat/working out phase (then he met me...) He used them as replacements for meals and yes, they worked fine as a meal replacement for him. I don't really think they help add muscle but he said they kept him full longer b/c of the protein in them.
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We take them while working out. We JUST learned from DH's friend who is a body builder that you need to have sugar in your system BEFORE you take them though. So he told us to eat a piece of fruit before the shake. (We drink them after our workouts) and not as a meal replacement.
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DH does when he's working out and it does help him build muscle mass. But he does a lot of strength + weight training exercises. It does fill him up but not usually as long as a meal. You should really eat something protein packed after a good workout anyway!
@mrsjyw: a lot of the protein shake powders have a lot of sugar added though. Is it still necessary then?
DH usually mixes in greek yogurt and juice!
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Basically, after exercising getting in some protein and nutrients in to you as soon as possible helps muscle growth. Protein shakes are convenient as you can easily shake them up and drink them immediately after your workout. However, heading home and having a protein filled meal within 30 minutes is shown to be as effective.
It's recommended that you take them with some carbs (a piece of fruit, a slice of bread, some crackers, ect). I recommend a sugar free and additives free protein powder.
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@pui: which ones do you like? DH buys in bulk at BJs. And they all have so much sugar added! I know he's always on the look out for a better protein powder for his shakes.
@mrsjyw: is there a specific brand your friend recos?
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@locavore_mama: Yea, something about how it maximizes effect... something along these lines:
Post-training, your body has depleted its glycogen stores. In order to replenish them, it must utilise a macronutrient; carbohydrates, proteins, and fats (absorbed in that order). Your body's metabolism receives a serious boost after intense weight-training, so macronutrients are absorbed as an accelerated level. Since the first macro to be absorbed is carbohydrates, consuming them in conjunction with protein will feed your muscles extremely quickly and effectively, helping them to repair and build. It is advisable to consume a 2:1 ratio of carbohydrates to protein (e.g. 40g of carbohydrates to 20g of protein). Don't be concerned about packing on extra weight - your body will burn this fuel at an astonishing rate.
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They're designed to be supplements (not as meal replacements if you are trying to increase your mass) . . . to fill in any gaps you may have in your protein intake, and also to try to slow/prevent any muscle loss as a result of working out (which can be catabolic).
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@locavore_mama: I like Tera's Whey the best, personally! It's organic and good tasting!
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@pui: haha did you just put protein powder and good tasting in the same sentence?
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@locavore_mama: Lol well, as far as protein powder goes I guess! XD definitely better than some others I've had, blarg.
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Protein shakes have lots of benefits but as far as putting ON muscle mass...you would have to eat more to put mass on. So you would need a surplus of both calories and protein. For the rest of us:
1) take one post working out to help you recover faster
2) help you retain muscle mass while losing weight. Studies show that the average person loses muscle mass and fat while "losing weight". Doubling your protein intake makes it so you lose only fat, not muscle+fat.
3) can help you meet your protein quota.I like Champion Nutrition and Dymatize Elite XT Vanilla, which is deeelicious. I also like Quest Protein Bars, which are super clean and the chocolate chip cookie flavor is stupid good and about 21 grams/bar.
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