For those who work out regularly, the amino acids in protein are necessary for stimulating muscle growth and repair. To maximize your efforts and see the best results possible, you may wonder about the best time to consume protein. Is it more efficient to take your protein before your workout or after?
The recommended daily allowance (RDA) of protein is 0.36 grams per pound (0.8 grams per kilogram) of body weight. However, the RDA is the minimum amount of protein a person needs to meet their basic nutritional requirements. It does not account for optimizing muscle growth and recovery.
The amount of protein needed to support muscle growth is highly debated. According to research, people who strength train may need as much as one and a half times the RDA of protein. To consume that amount of protein efficiently, it would be best to spread this amount over three to four meals in your day. Drinking protein shakes between large meals can help.
Unfortunately, most mass-produced protein shakes are little more than liquid candy – high in fat, sugar and calories. Making your own helps ensure that you load up on nutrients without also packing on the kilos.
Making protein shakes yourself is the best way to ensure that you’re not wasting calories on added sugar, fat and artificial ingredients. Start with milk, soy milk or a nut milk like almond or cashew. Add some low-fat yogurt for extra protein and to up the creaminess factor. One of the simplest protein shakes is soy milk, vanilla yogurt, two bananas, a healthy scoop of peanut butter and a squirt of pure maple syrup if you like it a little sweeter. Peel, break into chunks and freeze bananas for a thicker shake that will stay cold longer.
Start with your milk and yogurt base and add mixed berries, bananas and a scoop of whey powder. You can also add spinach or kale. Any fruit will work, so buy what’s in season. You can either peel the fruit or strain the protein shake if you like a smoother texture. The trick is to keep the nutrition factor high and the calorie count low if you aren’t exercising to burn off extra calories.
If your goal is healthy muscle growth and increased strength, upping your protein intake undoubtedly will help you achieve exactly what you are looking for, no matter when you do so.
