Protein is one of the most important macronutrients for your health. It plays a vital role in building and repairing your muscles, as well as supporting your immune system, hormones, enzymes, and skin. Whether you are here for longevity nutrition to prevent or reverse chronic disease or weight loss, protein is important.
The amount of protein you need depends on several factors, such as your age, weight, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, but this may not be enough for some people, especially those who are physically active, elderly, or have certain medical conditions.
We love Protein shakes at Organic Pharmer, especially vegan protein shakes. They are a convenient way to increase your protein intake, especially if you have a busy lifestyle or don't get enough protein from food sources. Protein shakes are usually made from protein powder mixed with a liquid like water, dairy milk or alternative milk, or ready-to-drink beverages that contain protein and other ingredients.
There are many types of protein powders available on the market, such as whey, casein, soy, pea, rice, hemp, and others. Each type has its own advantages and disadvantages, depending on your preferences, allergies, and dietary restrictions. In our plant based protein shakes we use Sprout Living's Epic Protein Powder. We love these for their high integrity and diverse grouping of plant based ingredients. When choosing a protein powder or shake, you should look for one that has a high-quality protein source, minimal additives and sweeteners, and a good taste and texture. You should also consider the cost and availability of the product.
Now that we have you interested in adding protein shakes into your diet you may be wondering when the best time to drink a protein shake is. This depends on your health goal and personal preference, below we go into some general guidelines.
If your goal is to build muscle, you should drink your protein shake after your workout. This is because your muscles are most receptive to protein synthesis (the process of creating new muscle tissue) in the first hour after exercise. By consuming protein during this "anabolic window", you can maximize your muscle growth potential and recovery. According to a review of 23 studies, consuming 0.5 to 0.6 grams of protein per kilogram of body weight within one hour after resistance training can increase muscle protein synthesis by 38% compared to consuming it at other times. Another study found that consuming 20 grams of whey protein immediately after resistance training increased muscle protein synthesis by 49% compared to consuming it three hours later. Try our Trainer Protein shake that has 17g of plant based protein per bottle!
If your goal is weight loss you should have a healthy breakfast with protein shakes or use it to replace lunch. This is because protein can help you reduce your appetite and caloric intake throughout the day. According to a study of 24 overweight women, consuming 20 grams of whey protein as part of breakfast reduced their hunger and calorie intake at lunch by 19% compared to consuming a carbohydrate-rich breakfast. Another study found that replacing one meal per day with a protein shake for 12 weeks resulted in an average weight loss of 4.9 kg and a reduction in body fat percentage by 6.1%.
Say you want to maintain, you're a solid weight and have a good amount of muscle, you can drink your protein shake at any time of the day that suits you. Protein shakes can provide you with many benefits, such as supporting your immune system, hormones, enzymes, and skin. Protein shakes can also help you prevent muscle loss and sarcopenia (the age-related loss of muscle mass and function) as you get older. According to a review of 17 studies, consuming protein supplements can increase muscle mass and strength in older adults, especially when combined with resistance training. Another review of 49 studies found that consuming protein supplements can improve immune function and reduce the risk of infections in older adults.
Protein shakes are a great way to boost your protein intake and support your health and fitness goals. In general, if you want to build muscle, you should drink your protein shake after your workout. If you want to lose weight, you should drink your protein shake in the morning or as a meal replacement. And if you want to maintain your health, you can drink your protein shake at any time of the day that suits you. Make sure you are getting the highest quality protein source whether its plant-based or dairy derived and that you limit the added sugars. When making it at home be sure to add in a variety of veggies to really maximize it's effects!