Protein drinks have become a popular way of supplementing exercise regimes for both amateur enthusiasts and professional athletes. They offer a great way of keeping your body supplied with the materials it needs to turn fat into muscle and help you recover from fatigue. That said, they’re not magic – they’re only worth using if you’re going to use them right.
With this in mind, here are a few tips for getting the most out of your protein drinks:
Don’t drink to excess: Good advice for alcohol and good advice in general – drinking more protein will not get you bigger muscles. They’re a supplement to exercise, not a replacement. At most, if you exercise intensely on a regular basis, then you should be looking to get around two grammes of protein for each kilogramme of your body weight – but only if you’ve seriously been hitting the weights.
Drink at the right time: Using protein drinks is all about hitting the right time window. Drinking your protein shake hours before you exercise or hours afterwards is fairly pointless (with one exception, which we’ll come to). The extra material just won’t be used by the body otherwise. You want to drink your shake either as soon as possible after exercising, or around half an hour before hand. The exception we mentioned? Well, to get the most impact it can also be good to drink your shake just before bed – around an hour or so before you go to sleep. It may sound slightly contradictory to what we just said about timing but this is because whilst you sleep, your body elevates the levels of growth hormone in your blood to spur on cell growth and repair.
Drink the right drink for the right occasion: Drinking a purely protein based drink just before exercise isn’t a good idea and neither is drinking a carb-laden mix just before bed. In the first case, it’s because a lack of carbohydrates can leave you at risk of muscle damage when exercising – and a quick hit of carbs can also give you much more energy in the gym. In the second case, carbs before bed will probably mean you just don’t sleep very well. The type of protein you drink can also be significant; whey protein is ideally suited to post-workout consumption as it’s the one your body digests fastest, whilst casein protein is used very slowly and therefore, is perfect for pre-bedtime drinking.
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