Protein shakes, Should you take them? If yes, then how and when?
Whether you’re a fitness novice or a hardcore bodybuilder, a man or a woman, the consumption of enough protein is always optimal for weight management and a healthy lifestyle. I know a lot of questions are raised surrounding protein powder. Some claim it’s “steroids”, unnatural, or from a woman’s perspective, they fear that drinking protein shakes are going to make them look like Arnold Schwarzenegger or the newest member of the avengers. These are all silly misconceptions. Protein powder is a supplement. Imagine if you took multi-vitamins and someone called you a junkie. First off, you’d be confused and think that person is ill-informed. Saying that, let's clear up some of the air.
I think we’re all aware that when we workout, our muscles fibers are being torn down and protein helps us repair that damage. Protein is essential in growing, regenerating, and maintaining muscle. For women, the consumption of protein also promotes strong hair and nails. Keep in mind that protein shakes are used to help us fill in the gaps in our diets when we aren’t consuming sufficient amounts of protein. What is considered a sufficient amount for men and women? And will I look like Arnold Schwarzenegger if I take them? Let's start with women.
Protein intake
For females, studies have shown that 33% to 45% of the women’s weight should be grams of protein. So if you weigh 100lbs, you should be consuming 33–45g of protein per day. This should be fairly doable since 8oz of chicken is approximately 42 grams of protein. To put into perspective, every spoon of chicken from chipotle is 4oz. So eat two scoops of chicken from chipotle and you’ve reached your mark. Now let's say you weigh 115–140, now that’s when taking a protein shake can help you reach your optimal intake.
Now, are you going to look like Arnold Schwarzenegger? The answer is no, assuming you stick to these numbers and don’t triple your protein intake as well as consume other supplements. Keep in mind that women do not have the same hormone levels as men, mainly testosterone, which is needed to maintain that heavily muscular look that most women fear having.
As a side note, if you are looking to get lean, studies have shown that supplementing with whey protein has better results when trying to lose weight. Not only will you have more lean muscle and less body fat, but metabolism improvement, stabilized hunger levels, reduced sweet cravings, and healthy blood sugar levels. Also, keep in mind that if you’re trying to lose weight and if you don’t have enough fat or protein to supply it, your body will take nutrients from your muscles in order to function (causing you and your muscles to get smaller). Therefore, having a sufficient amount of protein in your system will prevent your body from stealing your booty gains.
For my fellow men, Arnold had a saying that for every 1 pound of body weight should be 1 gram of protein when trying to gain weight. I’ve followed this rule and I am not disappointed with the results. If you are trying to lose weight but gain muscle, studies have shown that instead of 1 gram per pound of body weight, the number is decreased to 0.8 grams per pound of body weight. Men, this is no easy feat, so be sure to clean and eat up.
When to take protein
Most women should only have to take protein after a workout but some studies show that taking BCAA* before your workout will improve muscle performance and stamina. For those who love intense workouts and looking for significant results, I would recommend BCAA in the morning and a protein shake after.
For men, since we have a higher threshold to meet for protein intake, I recommend a shake in the morning and one after your workout. I would also recommend having a protein shake alongside for dinner so you can go to sleep with a full belly of nutrients and protein (since all our recovery/repair happens when we are sleeping) but if that risks you waking up to use the restroom, then I would advise against it. No liquids after 8 pm to ensure you get your 6–8 hours of recovery and REM sleep.
*BCAA (Branch-Chain Amino Acids) is protein but incomplete protein. BCAA’s have lower caloric content compared to whey protein. Since there is less to break down, it is more readily available to help promote protein synthesis, lean muscle growth, and athletic performance.
BCAA is typically more expensive since it's “technically” already broken down so your body can utilize protein faster while whey protein contains more calories and takes longer to digest. Many suggest that taking BCAA’s in pre-workout then whey protein after your exercise produces better results than isolating the two. Personally, I’ve found my results to be sufficient with just whey protein (plus it’s cheaper), but I support anybody who wants to take BCAA’s simultaneously.
Conclusion
I hope this answers most of your questions regarding protein shakes and that you found this article useful. Obviously, more info can be found online revolving around the chemistry and compounds of protein but I hope this provides you with enough insight to decide whether protein shakes are right for you and when you feel it's appropriate to take them. Best of luck and may the gains be with you.
