Pre Workout With Creatine (Is it ok to mix?)

Should you be mixing pre workout with creatine? The answer might surprise you. We explain the science and product recommendations.

If you’re like most people, you probably think that pre-workout supplements and creatine are two completely different things.

After all, one is designed to give you an energy boost while the other is meant to help you build muscle.

Can You Mix Creatine With Pre-Workout?

Yes, you can mix pre workout and creatine. Many people find that taking both supplements together can be beneficial.

Creatine can help increase energy levels and improve performance while working out, while pre-workout can provide you with an extra boost of energy to help push through your workout.

However, it’s important to keep in mind that not all creatines are created equal. If you’re going to take both supplements, it’s important to choose a high-quality creatine supplement that is free of impurities.

Pre Workout With Creatine

Additionally, you’ll want to make sure that you’re taking the recommended dosage of each supplement.

Overdoing it on either supplement can lead to negative side effects, so it’s important to be careful when mixing them together. If you’re not sure about the right way to take both supplements, it’s always best to speak with a doctor or nutritionist before starting any new supplement regimen.

Best Pre Workout With Creatine

Here are our top choices, these are things we’ve tried and use and rely on to get the job done.

Bulk Supplements Creatine Monohydrate Powder

If you have your own pre workout and just need to add creatine.

PROS: It’s a high quality, high-purity, low cost powder from a very reputable name in the industry.

CONS: You have to measure out your dose and add it to your pre workout or just mix it with water, so it’s a little bit more work!

BulkSupplements.com Creatine Monohydrate Powder

Just Creatine Monohydrate Powder. Add it to your favorite pre-workout.

Is BSN’s N.O.-XPLODE Pre Workout Powder any good?

I’ve been using it for a while now and I have to say that I’m really impressed. It gives me tons of energy and keeps me going during my workouts. I would definitely recommend it to anyone looking for a great pre workout supplement!

N.O.-XPLODE Pre Workout

PRE-WORKOUT IGNITER – legendary pre-workout with industry heritage that has been helping athletes train harder since 2004

Pre JYM Pre Workout Powder review

One of the most important aspects of any workout routine is the pre-workout supplement that you take. This is because the right pre-workout can help you get the most out of your workout by providing you with increased energy and focus.

Pre JYM

Originally created by Dr. Jim Stoppani, this is the premium end of the workout supplements.

The JYM Pre Workout Powder is a great option for those looking for a high-quality pre-workout supplement. This powder contains a variety of ingredients that have been scientifically proven to improve exercise performance, including caffeine, beta-alanine, and citrulline malate.

In addition, the JYM Pre Workout Powder also includes a blend of vitamins and minerals that are designed to support optimal health. Overall, this powder is an excellent choice for those seeking a comprehensive pre-workout supplement.

One of the most important benefits of the JYM Pre Workout Powder is its ability to improve exercise performance. This is due to the fact that it contains ingredients that have been shown to increase energy and focus.

Caffeine, for example, is a well-known stimulant that can help you feel more alert and focused during your workout. Beta-alanine is another ingredient that has been shown to improve exercise performance by delaying fatigue and increasing stamina.

Citrulline malate is an amino acid that has been shown to improve blood flow and oxygen delivery to muscles, which can also help improve exercise performance. Overall, these ingredients work together to provide you with a significant boost in energy and focus, allowing you to get the most out of your workout.

In addition to its ability to improve exercise performance, the JYM Pre Workout Powder is also packed with vitamins and minerals that are essential for optimal health. This includes vitamins C, D, and E, as well as magnesium, potassium, and calcium.

These nutrients work together to support a variety of different health functions, including immunity, bone health, and muscle function. As a result, taking the JYM Pre Workout Powder on a regular basis can help you maintain your overall health and fitness.

Overall, the JYM Pre Workout Powder is an excellent choice for those looking for a high-quality pre-workout supplement. This powder provides you with increased energy and focus, as well as a variety of essential vitamins and minerals.

If you are interested in trying the JYM Pre Workout Powder, you can find it online or in stores that sell sports nutrition products.

Beyond Raw LIT pre workout powder review

If you’re looking for a powerful pre-workout supplement that can help you take your workouts to the next level, then Beyond Raw LIT might be a good option for you. This pre-workout powder contains a blend of ingredients that are designed to increase energy levels, improve focus, and enhance muscle pumps.

Beyond Raw LIT

Beyond Raw LIT

Beyond Raw LIT also contains a fair amount of caffeine, so it’s not recommended for those who are sensitive to stimulants. Overall, Beyond Raw LIT is a solid pre-workout supplement that can help you achieve great results in the gym.

Is It Safe To Mix Pre Workout With Creatine?

If you’re like most people, you’re always looking for ways to improve your workout routine. One popular way to do this is by adding supplements to your diet. Creatine and pre-workout supplements are two of the most popular options out there. But can you mix them together?

The short answer is yes, you can mix creatine and pre-workout supplements. There is no evidence that doing so is unsafe. In fact, some research suggests that combining these two supplements may even be more effective than taking them separately.

However, it’s important to keep in mind that everyone reacts differently to supplements. What works for one person may not work for another.

Is It More Effective To Take Pre Workout and Creatine Separately?

If you’re wondering whether it’s more effective to consume creatine and pre-workout separately, the answer may surprise you. While both supplements can be beneficial when it comes to boosting energy and improving performance, there are some key differences that you should be aware of.

Creatine is a popular supplement that has been shown to increase strength and muscle mass. It works by providing your muscles with additional energy, allowing you to lift heavier weights and train for longer periods of time. Pre-workout supplements, on the other hand, are designed to improve your energy levels and focus during your workout. They typically contain ingredients like caffeine and amino acids, which can improve your mental and physical performance.

So, which one should you take? The answer may depend on your goals. If you’re looking to build muscle and increase strength, then creatine is a better choice. However, if you’re interested in improving your energy levels and focus during your workout, then a pre-workout supplement may be a better option. Ultimately, it’s up to you to decide which supplement is right for you. Try out both and see which one works best for you.

Who Should Mix Pre Workout with Creatine?

Athletes and people looking to increase muscle size should take pre workout and creatine together. Creatine is a supplement that helps to increase energy levels, while pre workout provides nutrients that help to build muscle. Together, these two supplements can help you see better results in your workouts.

Creatine is a substance that is produced naturally in the body, and it helps to supply energy to the muscles. When taken as a supplement, it can help to increase energy levels and improve performance in workouts. Pre workout supplements provide nutrients that help to build muscle, such as protein and carbohydrates. Together, these two supplements can help you see better results from your workouts.

Benefits of Creatine for Building Muscle

Creatine is a popular supplement among athletes and bodybuilders. It is often used to increase muscle mass, improve athletic performance, and enhance recovery from exercise.

There is some scientific evidence to support the use of creatine for these purposes. However, not all research has found that creatine is effective for these uses.

Some studies have found that taking creatine can increase muscle mass and strength. These effects are most likely to occur in people who are not resistance-trained (such as bodybuilders) or who are starting a new resistance-training program.

Other studies have examined the effects of creatine on athletic performance. Most of these studies have used young, healthy men as participants. The results of these studies are mixed. Some have found that creatine improves performance, while others have found no effects.

It is unclear why the results of these studies are so different. One possibility is that the dose or type of creatine used in these studies was not effective for improving performance.

It is also possible that the effects of creatine on performance vary depending on the type of exercise being performed. For example, one study found that creatine improved sprinting performance but had no effect on cycling performance.

In general, it appears that creatine may be most effective for improving short-term, high-intensity exercise performance, such as sprinting.

Some studies have also looked at the effects of creatine on recovery from exercise. One study found that taking creatine after exercise reduced muscle soreness and improved recovery in men who were resistance-trained.

Another study found that taking creatine before and after exercise improved recovery in women who were not resistance-trained.

Overall, the research on the effects of creatine on recovery from exercise is limited, and more research is needed.

Creatine is generally considered to be safe when taken in recommended doses. However, some people may experience side effects such as weight gain, diarrhea, nausea, and cramping.

If you are considering taking creatine, talk to your doctor first to discuss the possible risks and benefits.

Why Do People Take Creatine?

There are many reasons why people take creatine. Some people take it to improve their athletic performance, while others take it for its potential health benefits.

Creatine is a compound that is found naturally in the body, and it helps to supply energy to the muscles. When taken as a supplement, it can help to increase muscle mass and strength. It has also been shown to improve mental function and reduce fatigue.

Some research has suggested that creatine may also have neuroprotective effects and could help to prevent or delay the onset of Alzheimer’s disease. Additionally, creatine has been shown to improve heart health and blood sugar control in people with diabetes.

Overall, there are many potential benefits of taking creatine, which is why it is often used by athletes and bodybuilders.

Pre-workout supplements are designed to give you an extra edge when you hit the gym. They can help improve your energy levels, focus and stamina, so you can push yourself harder and longer.

Best Pre Workout Ingredients

There are a wide variety of pre-workout ingredients available on the market, so it can be tough to know which ones are the best for you.

Here is a rundown of some of the most popular and effective pre-workout ingredients to help you make an informed decision.

1. Caffeine

Caffeine is a staple in many pre-workouts because it’s a powerful stimulant that can improve energy levels, alertness and focus. It can also help to increase strength and power output.

2. Creatine

Creatine is a compound that’s found naturally in the body and it’s often used as a pre-workout supplement to help improve exercise performance. It can help increase energy levels, strength and power.

3. Beta-Alanine

Beta-alanine is an amino acid that’s been shown to improve exercise performance. It can help delay fatigue and increase muscular endurance.

4. Nitric Oxide (NO) Boosters

NO boosters are compounds that help to increase blood flow and deliver more oxygen and nutrients to muscles. This can lead to improved exercise performance, increased strength and power output.

5. B Vitamins

B vitamins are essential nutrients that play a role in energy metabolism. They can help to improve energy levels and stamina.

6. Amino Acids

Amino acids are the building blocks of protein and they play a key role in exercise performance. They can help to increase strength, power and muscle growth.

FAQs

Frequent questions about pre workouts, creatine and workout supplements.

What ingredients should I look for in the best pre-workout supplements with creatine?

The most effective creatine supplements during training can help increase muscle growth and endurance. It also helps to recover quicker and relieves the fatigue from prolonged physical exertions. Let us see what foods you need if you want rapid results.

Best Pre-Workout Supplements Video Review

Although we still hope you read our thorough research before your workouts, we do sometimes, we can make it easier. We cover both issues. Please watch the carefully researched video below.

Best Pre-Workout for Men

It can be assumed that most men want more muscle so it is important for them to choose an effective pre-workout with special formulations.

Is Creatine Bad for You?

No, creatine is not bad for you. In fact, it is often considered a very safe supplement to take. Creatine has been studied extensively and has been shown to be safe for most people when taken as directed. There are some potential side effects of taking too much creatine, but these are typically only seen in people who are taking very large doses of the supplement. Therefore, as long as you stick to the recommended dosage, creatine should not cause any problems.

How Much Creatine Should I Take?

Creatine is a popular supplement among athletes and bodybuilders. It is often used to improve exercise performance and increase muscle mass.

The recommended dosage of creatine varies depending on your age, weight, and fitness goals.

For example, the recommended dose for teenagers and young adults is 3-5 grams per day, while the recommended dose for older adults is 2-3 grams per day.

If you are looking to improve your exercise performance, the best time to take creatine is before or after your workout. If you are trying to build muscle mass, you can take creatine at any time of day.

It is important to drink plenty of water when taking creatine supplements. This will help your body absorb the creatine and reduce the risk of side effects such as cramping and dehydration.

If you have any medical conditions or are taking any medications, please consult your doctor before taking creatine supplements.

Creatine Before or After Workout?

If you are wondering whether to take creatine before or after your workout, the answer may depend on your goals. Creatine can help increase muscle mass and strength, so if you are looking to bulk up, you may want to take it before your workout. On the other hand, if you are trying to improve your athletic performance, taking creatine after your workout may be more beneficial. Ultimately, the best time to take creatine is when it will best help you reach your goals.

Whey Protein Vs. Plant Protein

Protein powder is a popular nutritional supplement used to build strong, lean muscles. A wide variety of plant and animal-based options are available on the market, leading many people to wonder about the benefits of whey protein vs. plant protein for their routine.

Here, we will discuss the main differences between plant-based protein powder and whey powder. The best protein supplement for you will depend on individual preferences, sensitivities, and dietary choices.

What Is Whey Protein?

Whey protein comes from milk byproducts processed and dried into a powdered form. Thanks to its high protein content, it’s a popular choice amongst bodybuilders, athletes, and amateur health enthusiasts.

Whey protein contains all nine essential amino acids, making it a complete protein. It also boasts specialized branched-chain amino acids, also known as BCAAs. These building blocks help form stronger muscles, speed up tissue recovery, and even aid in weight loss.

Many people wonder about the differences between whey protein vs. animal protein. Whey protein is a form of animal protein since it comes from bovine byproducts. However, whey comes from milk instead of isolating protein from meat or muscle tissue.

How Is Whey Protein Made?

Whey protein comes from milk byproducts isolated during the cheese-making process.

Cheese is made by curdling milk, which separates solid curds from liquid whey. While the curds will go on to become cheese, whey often gets used these days to make protein supplements.

Manufacturers must remove unwanted components such as carbs, fat, and some lactose to make whey. The leftover liquid then gets removed to form a powder, often through a spray-drying process.

How Much Protein Is in Whey Powder?

The average whey protein powder boasts around 20 to 30 grams of complete protein per serving.

If you don’t get enough protein naturally in your diet, adding whey protein to a meal or drink can help supplement your intake.

Those looking to build muscle mass may need to eat more protein than a sedentary individual. However, most experts recommend eating around one gram of protein per pound of body weight to improve muscle growth.

A daily 20 to 30-gram serving of whey protein powder can make it much easier to hit your daily nutrient goals, especially for those looking to build strong, lean muscles.

Is Whey Protein Powder Safe for Everyone?

Whey protein powder is a safe and effective choice for most people, but it may not be the best option for everybody.

Since whey protein powder comes from milk byproducts, it may not be suitable for strict vegan diets. However, whey should be fine for vegetarians, as it contains no meat or meat byproducts.

Lactose-intolerant individuals may want to avoid whey protein powder, as milk byproducts contain limited amounts of lactose.

Whey protein isolate products undergo heavier processing than whey protein concentrates. However, they contain lower levels of lactose that may be more acceptable for sensitive individuals.

To err on the safe side, though, it may be better for lactose-intolerant people to opt for lactose-free plant proteins.

What Is Plant Protein?

Some protein supplements come from plants instead of animal byproducts, making them more suitable for vegans and those with dairy sensitivities. There are several plants products commonly found in supplements, including:

  • Soybeans
  • Brown rice
  • Peas
  • Lentils
  • Quinoa
  • Hemp
  • Fava Beans
  • Chickpeas
  • Nuts and legumes

Plants typically contain fewer amino acids and BCAAs than animal-based proteins. Only soy and quinoa are complete proteins containing all nine essential amino acids.

Many vegan supplements contain multiple plant byproducts to round out the protein content. Doing so ensures that plant-based supplements have the same amino acids and BCAAs in whey protein powder.

How Is Plant Protein Made?

To make plant protein powders, manufacturers extract unwanted compounds such as fats and carbohydrates to make plant protein powders. Plants are processed into pure protein and then dried to an easy-to-use powder form.

While some supplements contain just one type of plant, often soy, many offer a blend of different plants for a healthier protein distribution.

Like whey protein supplements, you can easily add plant-based powders to meals and drinks to increase your daily intake.

How Much Protein Is in Plant-Based Powder?

Plant-based supplements can be much more variable in protein content than whey powders. However, the amount and type of protein per serving depend heavily on the plants used during manufacturing.

It’s best to look for plant-based supplements offering a similar protein profile to whey supplements. Those containing soy, quinoa, or a blend of fruits and vegetables are more likely to have all of the amino acids and BCAAs you need for healthy muscle growth.

As a general rule, look for plant-based supplements that offer 20 to 30 grams of complete protein per serving. You can use the same amount in meals and beverages as a whey supplement.

Is Plant Protein Powder Safe for Everyone?

Plant protein powder makes a good choice for vegans and those trying to avoid animal byproducts.

Plant-based supplements are also best for those who are lactose-intolerant. Unlike milk-based whey protein, plant protein doesn’t contain any lactose that could trigger a digestive reaction.

However, plant-based supplements may not be safe for people with other common digestive sensitivities. For example, many products contain soy compounds, which may trigger an adverse reaction in people with soy allergies.

Some plant-based powders may contain ingredients with gluten. People with celiac disease or gluten sensitivities may be safer sticking to whey protein supplements.

Whey Protein Vs. Plant Protein

When shopping for supplements, many wonder if whey or plant proteins are more effective. In many cases, both types offer similar health benefits, including muscle growth and weight loss.

Building Muscle

Many health enthusiasts supplement their protein intake in the hopes of improving muscle strength and stamina.

Certain amino acids found in protein are a key component of healthy muscle growth and repair. By supplying your body with more essential amino acids, you offer up the material your body needs to get in shape.

There are nine essential amino acids that our body can’t produce. They should all be present in protein supplements, including:

  • Leucine
  • Isoleucine
  • Histidine
  • Lysine
  • Phenylalanine
  • Methionine
  • Valine 
  • Threonine
  • Tryptophan

The best protein supplements for weight loss also include BCAAs. These help to build larger muscles and strengthen intramuscular connections.

Whey protein powders naturally contain the essential amino acids and BCAAs needed to encourage muscle growth.

Plant protein powders may not contain the amino acids your muscles need. Therefore, it’s essential to read the label and look for complete proteins.

Plant-based supplements containing all nine essential amino acids and fortified with BCAAs perform just as well as whey-based powders regarding muscle growth.

Both when and plant protein can be just as effective at building muscle. Taking either supplement will help you get more out of your regular workout routine.

Losing Weight

While it may seem counterintuitive, protein supplements can help you lose weight more quickly and effectively.

Many people try to bulk up by adding more protein-rich foods to their diet. However, these foods may also be dense in fats, calories, or sugar. Overeating may result in weight gain instead of muscle.

Both plant-based and animal-based supplements allow you to add more protein to your diet without increasing your caloric intake.

What’s more, protein powders can make your body feel fuller. Therefore, supplementing your protein intake reduces the risk of midday cravings between meals.

Be wary of buying protein supplements with sweeteners and additives. While they might taste better than unflavored powders, they can add unwanted calories to your meal.

Instead, it’s best to stick to protein-only supplements. Doing so can help you build lean muscle without packing any additional pounds.

Using Plant-Based Protein Powder Vs. Whey Powder

No matter which powder supplement you choose, you can use them in the same manner to increase protein intake.

It’s best to look for supplements that offer around 20 to 30 grams per serving, whether they contain plant-based or whey protein.

As a dry powder, protein supplements are easy to add to just about any meal. Simply stir in a spoonful after preparing your food for an extra dose of healthy protein.

You can also stir protein powder into your drink or smoothie for a quick protein blast before or after your workout.

If you’re on the go, it’s easy to bring powdered protein supplements with you to work, school, or simply out on the town.

Ingredients to Avoid

Some protein supplements contain ingredients designed to improve taste or texture. It’s best to opt for a pure protein powder to avoid any unwanted side effects.

Natural and Artificial Sweeteners

Sweeteners can make protein supplements more palatable, but adding more sugar to your diet is never a good idea. Both natural and artificial sugars can cause issues ranging from blood sugar spikes to tooth decay.

Thickeners and Fillers

Some manufacturers use inert, nonreactive compounds to bulk up their products. While some fillers do nothing more than waste your money, others may lead to digestive discomfort.

Dextrin is a common filler also used to increase fiber content, but it often leads to intestinal issues with regular use. Corn, rice, and potato starch are other fillers you may see in protein powders.

FAQs

Here, we’ll answer the most common questions people ask about vegan protein vs. whey protein.

Is whey protein plant-based?

Unlike vegan protein powders that use soy, pea, hemp, and other plants as a base, whey protein uses milk protein from cows. It is not considered a plant protein and is unsuitable for strict vegan diets.

Is whey protein animal protein?

While whey protein doesn’t come from meat or muscle tissue, it is considered an animal protein. Manufacturers use milk byproducts from dairy cows to make whey protein powders.

Is plant protein safer than whey protein?

The safety of a given protein supplement depends primarily on your digestive sensitivities. Plant protein is safer for people with lactose intolerance, but it may not be suitable for those allergic to compounds such as soy and gluten.

Conclusion

When it comes to whey protein vs. plant protein, neither choice is necessarily better than the other. Both offer similar benefits regarding muscle growth, tissue repair, and weight loss. 

The best protein supplement for your lifestyle comes down to personal preferences, including your diet and your digestive sensitivities.

Whether you choose whey or plant-based powder, supplementing your protein intake can help make your workout sessions more effective and your weight loss strategies more efficient.

Sources:

  1. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  2. https://www.webmd.com/vitamins/ai/ingredientmono-1005/branched-chain-amino-acids
  3. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/spray-drying
  4. https://www.healthline.com/nutrition/how-much-protein-per-day
  5. https://pubmed.ncbi.nlm.nih.gov/29722584/
  6. https://www.sciencedirect.com/topics/neuroscience/dextrin

Protein Shake Before or After Workout

You put in a lot of sweat and time at the gym, so you understandably want to ensure you’re maximizing muscle gain or weight loss with pre and post-workout nutrient consumption.

Therefore, it’s likely got you wondering when to drink protein shakes—is the best time before or after a workout? 

Whether you want to consume protein for muscle gain or shed some pounds, we’ll help you understand the nuances of this question.

Benefits of Protein Shakes Before a Morning Workout

Getting up in the morning and heading straight to the gym without eating anything could spark fat oxidation. That may sound great if you’re trying to lose weight, but we doubt you’ll feel the same after hearing this—your body may consume energy via your muscles since they don’t have any food to use.

So, it’s wise to drink a protein shake about 30 minutes before you work out. Whey protein is best since it’s fast-absorbing, offering your muscles greater protection from degradation during your workout. 

That said, drinking a protein shake before a morning workout isn’t necessary for everyone. For example, some people doing cardio for under 90 minutes will be okay without protein or any other food in their stomach.

Furthermore, a study in 2017 showed that two groups of resistance-trained men who consumed protein either before or post-workout had about the same anabolic window for their muscular response to protein. 

In lay people’s terms, that means eating protein after working out is just fine since it’ll give your body the protein it needed before you exercised.

Breaking the Myth of Pre-Workout Protein Shakes

Let’s assume you’re not a fan of morning workouts, so you’re wondering about taking protein powder before exercising later in the day. You likely already have food in you, some of which is hopefully from protein.

In that case, do you need a protein shake before working out?

If you believe old research that’s ingrained in people’s minds that protein shakes are most effective after workouts, you’d likely say no, you shouldn’t take protein shakes before working out.

However, going off that 2017 study, having a protein shake pre-workout will give you essentially the same benefits as drinking one post-workout. You don’t necessarily have to drink the protein shake shortly before exercising, either. 

The study showed that you might reap the benefits of protein shakes by drinking them a few hours before exercising. That said, the type of protein you consume likely plays a role in its effectiveness.

Of course, new research could come in and derail these findings. But for now, it appears drinking a protein shake before or after workouts has basically the same muscle repair and building properties.

Benefits of Protein Shakes After a Workout

It’s a long-standing belief that it’s best to drink protein powder shakes after working out. And, despite the new research showing that protein shakes are effective pre-workouts, it doesn’t deny that post-workout shakes are an excellent option.

The reason being is that you tear muscles when exercising, especially when strength training or doing high-intensity exercise. So, your body needs the amino acids in protein shakes to repair your muscles. The result is a more toned-looking you when you flex in the mirror.

Protein isn’t only for muscle building, though. It also helps keep bones strong and supports hormone and enzyme formation. 

Therefore, replenishing your body with a protein shake after working out will ensure your body doesn’t have to choose between how to use what may otherwise have been a limited number of amino acids.

The Best Protein to Consume Before Bed Post-Workout 

If you’re interested in taking protein powder before bed, science shows that casein protein is the best choice. That’s because casein digests more slowly in the body compared to other proteins like whey.

As a result, scientists have found that casein causes an increase in plasma amino acids for around seven hours. So, if you frequently get hungry at night, drinking a casein protein shake before bed could be an excellent way to curb your appetite.

That said, a study conducted on resistance exercise performance and morning metabolism in women indicated that a combination of casein and whey protein powder “positively influenced” their metabolic rate. They didn’t come to a conclusion on exercise performance, though.

So, although casein releases more slowly in the body, it appears that whey powder may have positive effects as you sleep as well. Of course, you should ensure that the protein powder you consume doesn’t contain a lot of sugar. Otherwise, you could find yourself wide awake at night.

Other Protein Options

Although there are incomplete and complete proteins, the reality is that they all contribute to muscle building and staving off hunger. Two of the most common types of protein you’ll encounter when looking for a protein shake for your pre or post-workout are casein and whey powder.

Unlike casein, whey protein has a fast absorption time. In the same study about plasma amino acids in casein, researchers found that participants drinking whey protein had a rapid spike in plasma amino acids, which died off entirely after around three hours.

Nevertheless, vegans and people with dairy intolerances have access to several other protein powder choices for their workouts, including:

  • Pea protein
  • Hemp protein
  • Brown rice protein
  • Mixed plant protein

You can even give egg protein powder a try, which offers excellent protein digestibility. Furthermore, egg protein is a complete protein, providing the nine amino acids that your body can’t produce on its own. 

Nevertheless, most vegan protein powders offer complete protein. However, it’s worth reading the label to verify that you’re getting all the essential amino acids you need so that you can have the best workout possible. 

FAQs

Do you still have questions about protein shakes and working out? We’ve rounded up answers to some of the most popular questions.

Is it a good idea to consume protein powder while working out?

Taking protein powder during a workout is an option, but it’s often best to take small sips of liquid when exercising to avoid stomach issues. In extreme cases, if you mix your protein powder with large amounts of water, you might even develop hyponatremia, a condition due to overhydration.

Should you drink protein shakes on rest days?

You can drink protein shakes on rest days, although it might not be necessary if you meet your daily recommended protein intake with food alone. Typically, your body needs extra protein around the time of physical activity to help restore torn muscle tissues. Nevertheless, drinking protein shakes on rest days certainly won’t hurt.

Does drinking a protein shake after a workout help with weight loss?

Studies show that protein reduces hunger and can help with weight control, so drinking a protein shake may help you lose weight since it’ll prevent you from overeating. Furthermore, some research suggests that protein may help increase metabolism due to a thermic effect. 

When To Drink Protein Shakes: Conclusion

So, the verdict is that it doesn’t matter if you drink a protein shake before or after workouts. However, we’ll leave you with this final piece of advice—don’t consume all your protein in one sitting.

That’s because your body can only absorb around 20 – 25 grams of protein at a time. If you consume more than this, your body will likely oxidize it. So, it’s best to figure out how much protein you need a day and split it up into several protein-eating sessions.

Sources

Can Protein Powder Make You Fat?

If you are trying to lose weight, you are undoubtedly reassessing your diet. Whether protein powder is already a part of your current diet or you are considering adding it to your weight loss plan, you likely are wondering- can protein powder make you fat?

The short answer is no. Protein powder won’t inherently make you fat. But a chocolate bar won’t make you gain weight either if you’re eating within your body’s correct daily calorie allowance. 

So, we’ll explore the scenarios in which protein powder may and may not pack on the pounds.

Does Protein Powder Make You Gain Weight

Protein powder won’t make you gain weight as long as consuming it doesn’t cause you to go above your ideal daily allotted calorie intake. 

So, how do you know how many calories you should be eating?

Forbes offers a calorie calculator to get you started. Although most nutrition labels provide dietary advice based on a 2,000-calorie diet per day, the reality is that every person has different calorie needs. These needs depend on their age, height, current weight, and activity level.

Once you determine how many calories you need based on your current weight, you’ll need to deduct calories to create a deficit. 

It takes approximately 3,500 calories to lose one pound of fat. However, it’s dangerous for your health to reduce your calorie intake excessively. Therefore, you should aim to cut 500 calories from your diet per day if you’d like to lose one pound per week.

As you’ll soon learn, there are potential weight loss benefits to consuming protein powder, so you might want to keep it on your list of diet foods. 

Understanding What Causes Weight Gain

When considering the question, “Can protein powder make you fat?” it’s crucial to understand that eating more calories than you burn causes weight gain, not the types of food you eat.

Therefore, if you’re considering incorporating protein powder into your weight loss diet, it’s vital to check the nutrition label. To maximize weight loss, it’s often helpful to look for a protein powder that’s low in:

  • Calories
  • Carbohydrates
  • Fat

That’s not to say that carbohydrates and fat are inherently bad. These, along with protein, make up the three essential macronutrients your body requires.

However, protein powder that contains high amounts of carbohydrates and fat comes with more calories. Furthermore, the manufacturers may have even designed it to help people gain weight, which many bodybuilders seek to achieve. 

Muscle Weight vs. Fat Weight

You’ve likely heard the saying, “Muscle weighs more than fat.” We hate to break it to you, but this isn’t true. A pound of muscle weighs the same as a pound of fat.

The difference is that if you look at a pound of muscle and the equivalent amount of fat, the muscle will appear smaller than the fat. That’s because muscle is denser than fat. So, it takes a lot more fat in volume to make up for the equivalent of space in muscle.

How does this relate to protein powder, you wonder?

The amino acids in protein are responsible for helping muscles repair themselves when they tear during an intense cardio workout or a weightlifting session. Each time they rebuild your muscles, a little extra muscle tissue forms, creating the toned look that so many people want.

However, people who have the idea in their heads that muscle weighs more than fat may fear that consuming protein powder will make them fatter.

You can now see this isn’t true. So, there’s no need to remove a low-calorie protein powder from your weight loss regimen if you’re worried about it making you fatter via muscle gain. 

Benefits of Protein Powder for Weight Loss

According to studies, protein, and thus, protein powder, may support you with your weight loss goals. It does so in several ways, including:

  • Reducing hunger
  • Causing the metabolism to work harder
  • Creating muscle, which burns more calories

Protein helps reduce hunger because it lowers the ghrelin hormone. Ghrelin is responsible for making you feel hungry, leading you to eat more calories than you burn throughout the day. Therefore, protein powder can help you feel full even while eating less food.

Another reason why protein powder can aid with weight loss is that it’s a thermic food, meaning that the metabolism has to work harder than other foods to break it down. As a result, your body will burn more calories digesting protein than fat and carbohydrates.

Finally, you already know that protein powder can help build muscle. And it just so happens that muscle burns more calories than fat. Experts estimate that ten pounds of fat burn about 20 calories, whereas ten pounds of muscle burn around 50 calories.

Side Effects of a High Protein Diet

You’re likely familiar with trendy high-protein diets like Atkins and the Zone diet. So, if you’d like to use protein powder to increase your protein intake for weight loss, we recommend speaking with your doctor.

Below are some of the side effects you may experience if you consume too much protein powder or other protein sources:

  • Constipation
  • Bad breath
  • Dehydration 
  • Calcium loss

In more severe cases of long-term high protein consumption, you might experience bone disorders, renal and liver function issues, and an increased risk of cancer.

So, it’s best to consume protein powder within your daily calorie and protein allowance. According to Harvard Health, the average adult should consume 0.8 grams of protein per kilogram of weight. 

That said, other factors could influence this number, such as your age, sex, and fitness goals. Using an online calculator can help you narrow down your ideal protein goal. From there, you can work protein powder into your diet plan. 

FAQs

Are you still curious about how protein powder can affect your weight? Read on for details.

Does whey protein make you fat?

Whey protein won’t make you fat as long as it’s not tipping you over the edge of consuming more than your recommended daily calories. So, determine how many calories you should be eating to maintain or lose weight and work your whey protein powder consumption around it.

Is protein powder good for weight loss?

Many protein powders can support weight loss. As long as you choose a low calorie, low carb variety and ensure you remain within your daily allotted calories, you can expect to see weight loss. Protein helps build muscle mass, which in turn burns calories. It also reduces hunger.

Can I take protein powder without working out?

Yes, you can take protein powder without working out if you need help meeting your minimum daily protein intake from food. It’s also an excellent option for controlling hunger, which can lead to weight loss.

Start Burning Those Calories

So, can protein powder make you gain weight? Technically, yes. 

However, most protein powders are low in calories and carbohydrates, making them an excellent option to include in your workout and weight loss routine. 

Remember, calories in versus calories out is the golden rule. So, as long as consuming protein powder doesn’t push you to retain more calories than you burn, you can expect to experience weight loss.

Sources

How Much Protein Can Your Body Absorb?

Protein is one of the three macronutrients essential for the body, as it helps with tissue repair and maintenance. Most people who want to increase their protein intake do so for one of two reasons—to build muscle or lose weight.

Regardless of the reason, it’s crucial to ask yourself, “How much protein can your body absorb?” That’s because there’s a limited amount of protein your body can break down at any given time. 

So, by frontloading your daily protein intake in a single sitting, you’ll not only deprive your body of the protein it needs, but you’ll also waste money on food or protein supplements that won’t give you the results you were expecting.

How Much Protein Can Your Body Absorb in One Sitting?

How much protein can your body absorb in one sitting? Most nutritionists and researchers agree that the average person can absorb 20 – 25 grams of protein in one sitting. By “sitting,” we mean one meal.

However, one study suggests that the body can absorb more than 20 – 25 grams of protein at a time; it’s just that the rate of absorption significantly decreases. 

The reason for this decrease is that after the 20 – 25-gram threshold, your body will begin oxidizing protein for energy. It also might use excess protein to assist with the formation of urea and organic acids.

For this reason, the study recommends that people consume a minimum of four meals per day, breaking up the amount of protein they need among these meals.

The good news is that you won’t harm your body by going over this protein recommendation a little. In fact, consuming more than the recommended daily amount of protein may support any muscle-building and weight loss goals you have.

However, if you’re following an exceptionally high protein diet, such as the Atkins diet, over the long run, experts caution that it can lead to health complications.

How Much Protein Can Your Body Absorb in an hour?

The amount of protein that your body can absorb in an hour depends on the type of protein you’re consuming. 

For example, whey (a dairy-based protein) has a fast absorption time. So, one study shows that it takes the body two hours to absorb 20 grams of whey protein.

Following that logic, your body can absorb 10 grams of whey protein per hour. Therefore, it stands to reason that if you’re consuming protein strictly in the form of whey, you can eat 20 grams every other hour, and your body would, in theory, receive the full benefits.

In contrast, consuming protein in the form of casein, which is also a milk-based protein that undergoes different processing, can take up to around four hours to absorb. Therefore, you can expect your body to absorb casein at a rate of about five grams per hour. 

The bottom line is that not all protein is the same, but the body can still only process 20 – 25 grams at a time efficiently. Therefore, if you’re getting your protein from multiple food sources, it’s wise to leave a few hours between protein consumption to improve your body’s chances of absorbing each serving.  

How Much Protein Can Your Body Absorb in One Day?

How much protein can your body absorb in one day? According to the same study, the average healthy young adult body can absorb between 0.4 – 0.55 grams of protein per kilogram of body weight per meal. 

If those numbers make your head spin, that comes out to 1.6 – 2.2 grams of protein per kilogram for the entire day. So, multiply your weight in kilograms by 2.2 to determine the maximum ideal protein absorption for your body in one day.

That said, your body might be able to absorb more than these numbers if you spread out your protein intake. However, these are the protein consumption guidelines that the study recommends.

Determining Your Ideal Protein Intake

Despite the numbers above, several factors impact the amount of protein your body can absorb in an hour or one day. 

Protein Absorption Based on Age

Sarcopenia is a condition that causes people to lose muscle loss and strength as they age. Unlike the younger population, as people grow older, their body’s ability to respond to anabolic stimuli from amino acids decreases. 

For this reason, it’s crucial to increase your protein intake as you age. It’s been suggested that the muscle in older people resists leucine absorption, which is one of the three essential branched-chain amino acids (BCAAs).

Therefore, experts recommend increasing the amount of protein you eat by as much as 50% as you age. 

Protein Absorption Based on Weight

Studies show that an increased protein intake won’t impact the amount of body fat a person gains in a controlled setting where people eating lower protein diets consume the same calories.

Nevertheless, the more you weigh, the more daily protein you need to consume. All cells in the body contain protein, so your body requires more amino acids to repair damaged cells and create new ones. 

You should periodically recalculate the amount of protein you should consume based on the calculations shared earlier if you know that you’ve gained or lost weight.

Protein Absorption Based on Sex

Researchers mostly agree that there isn’t a difference in how men and women metabolize protein. However, there’s a notable difference in how much they should consume.

In almost all cases, men of the same weight and age should consume more protein than women. Of course, physical activity also comes into play, with people of both sexes who do more strength training requiring more protein, relatively speaking.

When looking at the ideal protein ranges, keep in mind that the lower end of the spectrum is generally for women, and the mid to high end is for men and active women. 

How to Aid Protein Absorption

You can do a few things to help your body absorb protein. They include:

  • Supplementing with vitamin B-6
  • Eating acidic foods
  • Consuming complex carbohydrates

Vitamin B-6 is crucial for the body because it supports enzyme breakdown, allowing your body to divide up amino acids in the protein you eat and carry them to your bloodstream. The good news is that many protein-rich foods contain high levels of vitamin B-6, including:

  • Fish
  • Meat
  • Nuts
  • Beans

Similarly, acidic foods help break down amino acids. Therefore, try pairing your protein consumption with foods like citrus fruits, vinegar, and orange juice. 

Finally, protein must have insulin to absorb the amino acids that vitamin B-6 and acidic foods worked so hard to break apart. Therefore, eating complex carbs like whole grains and seeds will increase your body’s insulin level and improve protein absorption.  

FAQs

Now that the question “how much protein can your body absorb?” has been answered, you may still have questions about protein absorption.

Can the body absorb more than 30 grams of protein in one sitting?

No, your body typically can’t absorb more than 30 grams of protein in one sitting. The rate of protein absorption significantly decreases after you eat 20 – 25 grams at a time. That’s because your body will begin oxidizing protein and excrete it or repurpose it for other uses.

Is there a limit to protein absorption?

Yes, there’s a limit to protein absorption based on the type of protein you’re consuming. You can expect faster-absorbing proteins, such as whey, to absorb at a pace of around 10 grams per hour. Furthermore, liquid proteins are typically faster to digest than solid proteins. 

Are 100 grams of protein too much?

No, 100 grams of protein may not be too much for you. If you’re highly active, have a higher weight, or are older, 100 grams of protein may be a good option. In some cases, you might even need more than 100 grams.

Do incomplete proteins build muscle?

Yes, incomplete protein contributes to building muscle. Incomplete protein comes from food sources that lack at least one of the nine essential amino acids that your body can’t produce. Whereas animal protein is complete, many plant foods have incomplete protein. 

Final Thoughts: Are You Ready to Divvy Up Your Protein Consumption?

So, how much protein can your body absorb? The quick answer is 20 – 25 grams at a time. 

All healthy adults require more than 20 – 25 grams of protein daily. For this reason, you mustn’t eat all your protein in one sitting. Otherwise, it’ll have little impact on breaking down into amino acids that your body can use after the 25-gram mark.

To help you determine how to divvy up your protein intake throughout your meals for the day, you first need to know how much protein you need based on your weight, age, and sex. 

Some people can get away with getting their protein requirements in two meals and a snack, whereas other people will need to eat several spaced-out meals to ensure they’re maximizing their protein absorption.

Sources

When To Drink Protein Shakes

Protein is an essential nutrient that supports body structure, function, and regulation. So, whether you’re among the one billion people who need more protein in their diet or are interested in increasing your protein intake for fitness or weight loss goals, protein shakes can be a beneficial solution to increase your intake.

However, the timing of when you drink protein shakes is crucial to maximizing their benefits. Knowing the best time to drink protein shakes will make your shakes work for you. Let’s get shaking!

When To Drink Protein Shakes for Workouts

If building muscle and increasing your fitness level is why you’re interested in protein shakes, you’re undoubtedly wondering, Is it better to drink a protein shake before a workout or post-workout? According to science, it doesn’t appear to matter.

There’s a long-held belief that people working out have an anabolic window that requires them to consume protein shortly after exercising to reap amino acids’ muscle-building powers. However, after studying the body composition changes in men who consumed the same 25-gram supplement, it appeared the protein had near equal impact pre- and post-workout.

Researchers concluded that it’s likely okay to drink a protein shake before or after a workout and receive similar results. Furthermore, they found that the window for how effective your protein shake will be before and after exercising is wider than the 30-minute or so window that fitness gurus used to follow (and often still believe).

Therefore, you’ll likely have excellent results as long as you consume your protein shake within a couple of hours of exercising. Of course, if you’re keen on staying within a narrower timeframe to drink your protein shake before or after exercising, that’s great too. Consuming protein too close to a workout will not negatively impact your fitness and muscle building.

When To Drink Protein Shakes for Weight Loss

Is your goal to drink protein shakes for weight loss? If so, you’re likely better off incorporating protein powder into your breakfast routine. Scientists have found that protein is the most filling of the macronutrients. That’s because protein has satiating properties since it reduces ghrelin, which is a hunger hormone.

A study on ghrelin secretion in men showed that eating a high-protein breakfast decreased ghrelin concentrations “more strongly” than those who had a high-carbohydrate breakfast. As a result, it’s less likely that you’ll feel the need to consume excess calories throughout the day if you drink a protein shake in the morning.

The Caveat of Protein Shakes for Weight Loss

Knowing when to drink protein shakes for weight loss is only half of the equation. The other half is purchasing low-calorie and low-carbohydrate products. Carbohydrates are a slow-burning nutrient, so while eating high-carbohydrate foods will give you plenty of energy, they will also stick around as extra weight if you consume too many of them.

According to the Mayo Clinic, if you reduce your calorie intake by 500-1,000 calories per day, you can expect to lose around one pound per week. Because of this, it’s crucial to choose a protein shake that’ll fit within your calorie reduction goals. 

Some protein powder shakes have the opposite effect. That’s because they specifically cater to people trying to gain weight through muscle and therefore pack in hundreds of calories, fat, and carbs per protein powder scoop.

Morning vs. Nighttime Protein Shake Consumption

We’ve established that it’s best to consume a protein shake in the morning, at a minimum, if you’re trying to lose weight. However, drinking a protein shake at night shouldn’t hurt your weight loss goals as long as you stay within your daily allotted calorie intake. 

Several 6-12-month studies have even shown that eating higher protein concentrations than the standard dietary allowance can help people reduce body weight and improve their body composition. People wanting to lose weight may benefit by consuming a protein shake in the morning and at least one other time throughout the day.

It’s so important to consume protein before or after working out, regardless of the time of day, because you create tears in muscle tissue when exercising, especially during strength training. In an ideal world, satellite cells will then target your muscle area, replicate, and fuse to your muscle fibers, adding and strengthening muscle.

However, satellite cells require amino acids to help with this fusion and replication process. Since amino acids make up protein, consuming protein shakes before or after a workout, day or night, will help with muscle repair and growth.

It could also be beneficial to consume a protein shake at night to improve strength for future resistance training, sustain metabolism-boosting effects, and reduce muscle mass loss, which is beneficial for older people who have a greater chance of muscle deterioration.

There’s one time when drinking protein powder at night always makes sense, and that’s if you want the amino acids working for you as you sleep. In that case, it’s best to consume casein protein at night.

The Differences Between Whey and Casein Protein

As you’re planning when to drink protein shakes, choosing the type of protein you consume is vital to ensure you’re working towards your desired results. Two of the most common types of protein powders are whey and casein.

Both of these protein forms are dairy products and contain all of the essential amino acids that your body requires. However, they have several differences, the most significant being how quickly your body digests them. 

Whey protein is the easiest for your body to break down and absorb, which happens in as little as 20 minutes. For this reason, whey protein shakes are an excellent option to drink either shortly before or after a workout.

In contrast, casein protein takes longer for the body to digest. So, you can expect casein’s amino acid powers to work 3-4 hours after you consume it. For this reason, some people nickname it the “slow-release” protein powder.

As you may imagine, casein protein is better suited for people wanting to use protein to lose weight, given that it’ll keep them full for longer. Doubling up on these proteins can also be a great choice for people working out who want to combine whey’s fast-release effects with the slower release of casein. 

Other Qualities of Whey and Casein Protein

Aside from the time-release differences between whey and casein protein, they differ in some other areas as well. Casein clumps more in liquids and has a grittier texture, while whey usually tastes better and is cheaper per gram than casein protein.

If you’re serious about using protein shakes to level up your fitness goals, using a combination of whey and casein protein shakes and timing them according to our suggestions is an excellent option to get the unique benefits from each type of powder.

Other Protein Shake Options

Here’s the good news: Whether you’re vegetarian, vegan, or have other dietary constraints, there are many other types of protein powders that you can use. Examples include:

  • Pea protein
  • Hemp protein
  • Egg protein
  • Brown rice protein
  • Mixed plant protein

While each of these protein options has its unique features, it’s okay to follow the guidelines discussed here in terms of when to take them. You can expect them to offer similar muscle-building and weight loss properties as whey and casein protein. 

Can Protein Shakes Serve as a Meal Replacement?

It’s no secret that some people use protein shakes as a meal replacement. But is it healthy to do so?

According to nutritionists, it isn’t. That’s because it’s crucial to have a combination of protein, fat, and carbohydrates for a well-balanced diet. You should aim to ensure that 40-60% of any given meal comes from unprocessed carbohydrates, 10-35% of your meal is protein-based, and the remaining nutrients are unsaturated fat sources.

Of course, your motivation for wanting to drink protein shakes also comes into play. Meals that are high in protein and low in carbohydrates often help with weight loss. If your goal is to use an increased protein intake to lose weight, consuming a higher amount of protein in the short term will likely support the results you’re seeking while avoiding long-term health issues. 

On the other hand, athletes or people who do high-intensity workouts at the gym often need to go against this balance. Professional athletes will often maintain protein consumption while doing carbohydrate loading anywhere from one to three days before a high-intensity activity. That way, they increase the energy-friendly glycogen content in their muscles. 

Understanding Protein Absorption 

Now that you know when to drink your protein shake, it’s equally important to understand how much protein your body can absorb at one time. After all, protein shakes can significantly add to your grocery bill, so you don’t want to be consuming more than you need.

The general belief is that the average healthy young adult can synthesize 20-25 grams of protein at a time. In theory, your body will then use any excess protein for urea and organic acid formation, or oxidize it for energy. However, a study found that while the 20- 5-gram guideline is generally true, the body uses some protein over this threshold for building muscle tissue.

The study recommended eating protein over the course of four meals throughout the day to maximize how much protein your body uses for muscle growth. As of now, the international recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, but it’s unnecessary to consume all of that protein at once; instead, spread it out throughout the day.

FAQs

If you still need some more information about the timing of your protein shakes and other factors involving protein consumption, here are frequently asked questions about protein shakes:

How many protein shakes should I have a day?

You should consume around seven grams of protein for every 20 pounds of body weight. However, it’s best to use protein shakes as a supplement for consuming protein in addition to getting protein through food. Determine what percentage of your protein you want to consume from shakes and eat protein-rich foods to get the rest.

Is it okay to drink a protein shake on an empty stomach?

For most people, it’s okay to drink a protein shake on an empty stomach. Since your body can easily absorb protein, especially whey, it usually doesn’t lead to issues. 

Nevertheless, we recommend ensuring your protein shake has a balance of carbs and fats if you plan to drink it on an empty stomach and use it as a meal. Otherwise, it’s best to supplement your shake with real food.

Is it okay to drink a protein shake every day?

Yes, it’s okay to drink a protein shake every day. However, it might not be necessary depending on your goals, exercise routine, and the other food you consume.

For example, if you want to drink protein shakes to build muscle mass, consuming them within a couple of hours before or after your workout is beneficial. However, they may not be as necessary—although certainly not harmful—to drink on rest days as long as you’re getting enough daily protein from food.

The Bottom Line

There’s no clear-cut answer for knowing when to drink protein shakes, as the timing of your protein shake consumption depends on your body and your personal goals.

However, as a general rule, people wanting to lose weight should frontload most of their protein consumption throughout the morning. In contrast, people wanting to build muscle mass should consume protein within a couple of hours before or after their workout, which means drinking a protein shake at any time of day.

Regardless, it’s crucial to remember that your body won’t be able to use excessive amounts of protein within a single sitting after about 25 grams. So, it’s best to spread your protein intake throughout the day. Maximize this macronutrient and you’ll be well on your way to a super-strong lifestyle! 

Sources

Should You Drink Protein Shakes on Rest Days?

If you have a dedication to getting fit and building muscle, it will require more than just working out because it also requires a close eye on maintaining nutrition goals. When trying to hit these goals, it’s common to have questions like if you should drink a protein shake on rest days.

The short answer is yes, usually. But for a deeper understanding of why and to learn more about the benefits of protein shakes, keep reading this comprehensive article.

Benefits of Protein

Protein is one of the three macronutrients, which means that the body needs plenty of protein, and protein provides calories. Protein is known for helping build muscle and being a tool for weight loss.

The reason protein is so essential is because it’s in every part of the human body, and it works to build and repair things from muscle to hair. However, before diving into the benefits of protein, it can help to understand a bit more about the structure of a protein.

Amino Acids

Amino acids are the components that combine to create proteins. They’re in three different categories:

  • Essential amino acids
  • Nonessential amino acids
  • Conditional amino acids

The human body can only make some of the amino acids that it needs. These are the nonessential amino acids because your body already creates all that is necessary.

Essential amino acids are the ones the human body cannot make, so it’s crucial to get these from outside sources of food or supplements. The essential amino acids are isoleucine, histidine, lysine, tryptophan, valine, phenylalanine, leucine, threonine, and methionine.

Finally, conditional amino acids are necessary only when the body needs to repair itself from illness or injury.

Building Muscle 

Protein might be best known for its ability to help build muscle. When exercising, you’re tearing muscles and forcing them to regrow stronger. They need that protein to regrow.

Multiple studies have tried to figure out if increasing protein helps build muscle. The general conclusion is that increasing protein can help form muscle mass faster, up to a certain point.

Depending on your activity and goals, you’ll want to adjust how much protein you consume. Athletes generally need around 0.5 to 0.8 grams of protein per pound of body weight. So if you weigh 100 lbs, you’ll want 50 to 80 grams of protein daily.

Losing Weight

Protein can also be a helpful tool for losing weight. High-protein diets make the metabolism work harder, reduce appetite, and help you feel fuller longer. All of these are important for weight loss and management.

Protein is more complex than carbohydrates or fats, so when the body breaks them down, it can make the body use more calories than other foods. This gets the metabolism working hard and fast throughout the day.

A diet high in protein also tends to make you feel fuller than diets composed of other macronutrients. This is because protein seems to interact with hormones in the body to reduce appetite.

All of these factors are ideal when the goal is weight loss. Protein gets the body going while also stopping the need for snacking.

Sources of Protein

It’s clear that protein is crucial, but building a high-protein diet can still be a difficult task. Take the time to familiarize yourself with protein sources; it can help you plan your diet and figure out how to hit your goals throughout the day.

Protein Shakes and Supplements

Protein shakes and supplements are quick ways to ingest large amounts of protein. While these options have plenty of benefits, there are also a few drawbacks.

First, let’s look at the positives. Protein supplements are any pre-packaged food that boosts protein, and protein shakes are protein powder that mixes with other liquid ingredients. Both options are very convenient, as they’re each quick to purchase and consume.

Protein shakes can be more beneficial than protein supplements. Partially, this is because you can control the amount of protein powder added. They can also be better because they often have fresh ingredients that have their benefits in the meal.

Protein supplements can sometimes be a bit counterintuitive. These pre-packaged options can occasionally have ingredients that aren’t the best for your fitness goals, and while they may work in a pinch, it’s a good idea not to rely on protein supplements.

Now, you may be wondering what the source of protein is for these shakes. There are a few different options, which mostly rely on personal preferences and diet restrictions. Protein that comes from milk includes whey and casein. Plant-based proteins are options like hemp, pea, brown rice, or pumpkin seed.

Whey protein is generally the preferred protein source, as the body quickly absorbs it. It is also a complete protein source, meaning it naturally has all of the amino acids you need.

Plant protein options are great if you’re trying to avoid animal products. However, plant protein options can vary between brands. Only some protein powders will be a mix of plants to provide a complete protein source, and they may have a more intense flavor in the shake than whey or casein options.

Either way, you can find plenty of protein powder options for your shakes and experiment to find the best option for you.

High-protein Foods

Another crucial source of protein is the actual food that you eat. Whole foods provide their nutrients along with protein and generally offer a better source of protein than supplements. Unfortunately, it can be hard to meet protein goals with food alone.

Still, it’s good to hit protein goals with a mix of food and supplements. It’s usually not recommended to get all your protein in a day from supplements, but if you can get it all from food, that’s alright. Find the balance that works best for you.

There are so many food sources of protein it can be hard to list them all, so here are a few of the more common categories:

  • Legumes
  • Nuts and seeds
  • Whole grains
  • Dairy and meat
  • Eggs

It’s generally better to get your protein from non-animal sources, as eating large amounts of dairy, meat, and eggs can harm cholesterol. Still, as long as you find a good balance, you shouldn’t have any issues.

Should You Drink Protein Shakes on Rest Days?

Whether you should drink protein shakes on non-workout days relies on your personal goals and eating habits. It’s possible to eat enough protein in a day that you’ll never need a protein shake.

But if your goal includes plenty of protein, it can be hard to hit the numbers without the help of protein shakes or supplements. Not only are they convenient, they usually come with the benefits of protein with few calories.

The most important thing to consider is your own protein goals. Whether you should drink a protein shake on rest days will rely on this, it may change depending on the day.

Overall, it’s a good idea to maintain your protein goals on your rest days. It can be crucial for your body that the amount of protein it receives daily is relatively the same, especially if you’re building muscle.

Not only that, but some studies have said that protein on rest days after workouts can help recovery by building muscle and reducing damage.

Of course, it can also help to hit your protein goals if you tend to have a large appetite on rest days. The protein will help stop cravings and keep you better on track for your fitness goals.

Ultimately, it’s your decision. There are many benefits to having protein shakes on rest days, but if you’re getting enough protein in other food, they may be unnecessary.

FAQs

Now that you understand the benefits of protein and the uses of protein shakes, even on rest days, here are a few other frequently asked questions to help you with your fitness journey.

Is it better to drink a protein shake before or after a workout?

Your body must have protein while you work out, but when you get that protein in doesn’t seem to matter much. For the most part, studies have shown that drinking a protein shake before or after won’t make much difference.

Ultimately, all that matters is that you hit your protein goals. When you enjoy your protein depends on your preference.

Do protein shakes make you gain weight?

Yes and no. Protein shakes can help lose weight but occasionally causes weight gain when used carelessly. Additionally, muscle gains will lead to weight gain as muscle weighs more than fat. In that way, protein shakes can increase weight by increasing muscle mass.

Protein shakes help lose weight for a few reasons. However, shakes often include extra sugar and other additives that aren’t healthy in large amounts. So if you rely on protein shakes or consume too many, weight gain can occur.

Additionally, if you add protein shakes to your diet, you should try to balance them with exercise. On rest days, your body will be fine, but if you’re regularly drinking protein shakes without changing your activity level, it may cause weight gain.

For the most part, protein shakes won’t cause unwanted weight gain. Just make sure you’re carefully using these supplements for the best results.

Conclusion

It’s clear that there’s a lot to consider with protein shakes, but ultimately they can be a fantastic tool for reaching your fitness goals. As long as you find a way to balance them, they’ll be a great addition.

Feel free to enjoy your protein shakes on your rest days, and keep working towards your target.

Sources: 

Does Whey Protein Have Lactose

Are you lactose intolerant and wondering “Does Whey Protein Have Lactose?”. We give you a few tips to make sure you won’t have any issues!

WHAT IS WHEY PROTEIN MADE OUT OF

Whey protein is a protein supplement made out of whey. Whey is the liquid that separates from milk during the cheese making process.

Does Whey Protein Have Lactose

Whey protein is a complete protein, which means it contains all of the essential amino acids your body needs to build and maintain muscle mass. Whey protein is also very low in lactose, making it a good choice for people who are lactose intolerant.

Whey protein powder can be mixed with water or milk and consumed before or after workouts, or any time you need a quick and easy protein boost.

DOES WHEY PROTEIN HAVE LACTOSE

Yes, whey protein does contain lactose. However, the amount of lactose in whey protein is very small and is typically not enough to cause any problems for people who are lactose intolerant. In fact, many people who are lactose intolerant can safely consume whey protein without any issues. If you are concerned about the lactose content in whey protein, you can always opt for a whey protein isolate, which is virtually lactose-free.

SYMPTOMS OF LACTOSE INTOLERANCE

If you have lactose intolerance, you may experience one or more of the following symptoms: bloating, gas, diarrhea, nausea and vomiting. These symptoms usually occur 30 minutes to 2 hours after consuming milk or other dairy products.

Lactose intolerance is caused by a deficiency of the enzyme lactase, which is responsible for breaking down lactose (milk sugar) into simpler sugars that can be absorbed into the bloodstream. Lactase activity varies from person to person and may decline with age.

Most people with lactose intolerance can still consume small amounts of milk or other dairy products without experiencing symptoms. Some people may need to avoid all dairy products, while others may be able to tolerate lactose-containing foods if they eat them in small amounts or with other food.

Lactose intolerance is not the same as a milk allergy, which is a reaction of the immune system to one or more proteins in milk. Milk allergies can cause a variety of symptoms, including hives, wheezing and gastrointestinal distress. They can also be life-threatening. If you have a milk allergy, you should avoid all dairy products.

CAN I CONSUME WHEY PROTEIN IF I AM LACTOSE INTOLERANT?


Yes, you can still consume whey protein even if you are lactose intolerant. There are various brands that offer lactose-free or low-lactose products. You can also look for hydrolyzed whey protein, which has been pre-digested and is therefore easier to digest.

WHAT OTHER PROTEIN OPTIONS EXIST BESIDES WHEY PROTEIN?

There are many protein options available on the market today. However, whey protein is often considered the best option for those looking to build muscle and improve their overall health.

Does Whey Protein Have Lactose

Some of the other popular protein options include casein protein, soy protein, and hemp protein. Each of these proteins has its own unique benefits and drawbacks.

For example, casein protein is a slow-digesting protein that can be helpful for those who want to keep their muscles fueled throughout the day. Soy protein is a plant-based protein that is low in calories and fat but high in fiber. Hemp protein is a complete protein that contains all 20 amino acids, making it an excellent choice for vegans and vegetarians.

No matter what protein option you choose, make sure that it is of high quality and that it fits into your overall diet and fitness goals.

WHAT’S THE DIFFERENCE BETWEEN “WHEY PROTEIN” AND “WHEY ISOLATE” ?

Whey protein is a popular choice for many people looking to add more protein to their diets, but what’s the difference between whey protein and whey isolate?

Whey protein is a complete protein, meaning it contains all of the essential amino acids your body needs. Whey isolate is a more purified form of whey protein that has had much of the fat and lactose removed.

Whey protein is typically lower in calories than whey isolate, but both forms of whey protein can help you meet your daily protein needs. When choosing a whey protein powder, look for one that is low in sugar and calories and high in protein.

Whey protein and whey isolate are both excellent sources of protein, but whey isolate may be a better choice if you are looking to reduce your calorie intake or if you have lactose intolerance.

SUMMARY

Whey protein is an excellent source of protein for those who are looking to build muscle or lose weight.

However, some people may be concerned about the lactose content of whey protein.

While whey protein does contain lactose, it is actually very low in lactose compared to other types of protein powders.

In fact, whey protein is often considered to be one of the best sources of protein for people who are lactose intolerant.

So, if you’re looking for a high-quality source of protein that is low in lactose, then whey protein is a great option for you.

How Long After Protein Shake to Eat Meal?

How long you wait to eat after drinking a protein shake depends on your goals. If you’re trying to build muscle, you may want to wait 30-60 minutes before eating a meal.

This gives your body time to absorb the nutrients from the shake and start building muscle. If you’re just looking for a quick snack, you can eat right after finishing your shake. Just be sure to drink plenty of water with your shake so you don’t get too full and uncomfortable.

When to eat a meal after a high-intensity workout?

You might be wondering if there is a specific time that you should eat a meal after a high-intensity workout. While there is no definitive answer, it is generally recommended to eat within 30 minutes to 1 hour after your workout. This will help your body recover and replenish its energy stores. Eating sooner rather than later will also help to prevent muscle soreness. If you are unable to eat a meal right away, make sure to at least have a snack or drink something with electrolytes to help your body recover.

HOW TO THINK ABOUT PROTEIN SYNTHESIS AFTER YOUR WORKOUT

After a strenuous workout, your body needs to repair and rebuild muscle tissue. The process of protein synthesis is essential for this repair and growth. But what does that mean for the type of meal you should eat after a workout?

Protein synthesis occurs in two phases: the anabolic phase and the catabolic phase. During the anabolic phase, your body builds new proteins. This is when muscle growth occurs. The catabolic phase breaks down old proteins.

Your body needs a balance of both phases to function properly. That’s why it’s important to consume enough protein during and after your workout. If you don’t, your body will enter a catabolic state and start breaking down muscle tissue instead of building it up.

So, what kind of protein should you eat after a workout? A combination of fast- and slow-digesting proteins is ideal. Fast-digesting proteins, such as whey, are quickly absorbed by your body and help to kick-start the muscle-building process. Slow-digesting proteins, such as casein, are digested more slowly and provide a steady stream of amino acids for muscle growth.

Eggs are a great source of both fast- and slow-digesting protein. Another option is to combine a fast-digesting protein powder with a slower-digesting protein like cottage cheese or Greek yogurt.

Your body also needs carbohydrates after a workout. Carbs are broken down into glucose, which is used for energy. They also help to replenish glycogen stores, which are depleted during exercise.

So, what kind of carbs should you eat after a workout? Complex carbs like oats, sweet potatoes, and brown rice are a good choice. They’re digested more slowly than simple carbs like sugar, so they won’t cause an insulin spike. Insulin is a hormone that promotes fat storage.

In summary, after a strenuous workout, your body needs both protein and carbohydrates to kick-start the muscle-building process and replenish glycogen stores. A combination of fast- and slow-digesting proteins with complex carbs is ideal. Eggs, oats, sweet potatoes, and brown rice are all great choices.

Is it ok to drink a protein shake between meals?


Yes, it is perfectly fine to drink a protein shake between meals. In fact, it can be a great way to help boost your protein intake and reach your daily goals. Just be sure to choose a shake that is low in sugar and calories, and contains high-quality protein.

Can you drink a protein shake or eat meals before a workout?

Yes, you can have a protein shake or eat meals before a workout. It is important to have energy before working out so that you can perform at your best. Eating or drinking protein before a workout can help you stay energized and focused. Protein shakes are a convenient way to get protein before a workout. If you have time, eating a small meal with some protein and carbohydrates is also a good option. Just be sure to give yourself enough time to digest the food before working out.

Milk Substitute for Smoothies and Protein Shakes

Looking for some healthy milk substitute for smoothies and protein shakes? Here our topic recommendations.

Of course, water is always an option… but let’s skip that one shall we?

Milk Substitute for Smoothies

1. ALMOND MILK

Almond milk is a delicious, dairy-free alternative to cow’s milk that can be used in smoothies.

It has a creamy texture and a mild, nutty flavor that goes well with many different fruits and flavors.

Almond milk is also a good source of protein, calcium, and other nutrients, making it a healthy choice for those looking to improve their diet.

When shopping for almond milk, be sure to choose an unsweetened variety to avoid adding unnecessary sugar to your smoothie.

If you are looking for a protein-packed smoothie, add a scoop of almond butter or some chia seeds to your blender along with the almond milk for an extra boost.

BENEFITS OF ALMOND MILK

Almond milk is a popular plant-based alternative to cow’s milk. It is made by blending almonds with water and often adding sweeteners or flavors.

Almond milk is a good source of several nutrients, including vitamin E, calcium, and magnesium. It is also low in calories and fat. These properties make it a healthy choice for people who are looking to improve their diet or lose weight.

There are many benefits of almond milk, including its nutrient content, its health benefits, and its environmental friendliness. Here are some of the most noteworthy advantages of this type of milk:

1. Almond milk is a good source of several nutrients that are important for overall health, including vitamin E, calcium, and magnesium.

2. Almond milk is lower in calories and fat than cow’s milk, making it a healthier choice for people who are looking to improve their diet or lose weight.

3. Almond milk is environmentally friendly because it requires less water and land to produce than cow’s milk.

4. Almond milk is also free of cholesterol and saturated fat, which makes it a heart-healthy choice.

5. Some people believe that almond milk has anti-inflammatory properties, which may be beneficial for people with conditions like arthritis or asthma.

6. Almond milk is easy to digest and does not contain the same allergens as cow’s milk, making it a good choice for people with lactose intolerance or milk allergies.

7. Almond milk is a versatile product that can be used in many different ways, including in smoothies, baking, and as a dairy-free alternative to cow’s milk in coffee and other beverages.

Despite its many benefits, almond milk does have some drawbacks. For instance, it is not as nutritious as cow’s milk and does not contain all of the same nutrients. Additionally, almond milk is more expensive than cow’s milk and is not always easy to find in stores.

If you are looking for a healthy alternative to cow’s milk, almond milk may be a good choice for you. However, be sure to read labels carefully to make sure you are getting a product that meets your nutritional needs.

2. COCONUT WATER

If you’re looking for a dairy-free alternative to milk for your smoothies, give coconut water a try. Coconut water is a refreshing and hydrating beverage that’s also low in calories and fat. Plus, it provides a good source of electrolytes like potassium and magnesium, which can help you stay hydrated during exercise. Simply add it to your blender along with your favorite fruits and vegetables for a delicious and nutritious smoothie.

BENEFITS OF COCONUT WATER

Coconut water is the clear liquid inside a coconut. It has a sweet, nutty taste and is packed with nutrients that can have various health benefits.

Some people believe that coconut water can help with weight loss, heart health, and digestion, among other things. However, there is limited scientific evidence to support these claims.

Still, coconut water is a low-calorie beverage that is rich in several vitamins and minerals. It’s also a good source of electrolytes, which are essential for maintaining hydration.

For these reasons, coconut water may be beneficial for people who are looking to improve their overall health or lose weight in a healthy way.

Weight loss: Coconut water is often touted as a weight loss aid. This is because it’s low in calories and fat while being high in fiber.

A study in 60 obese adults showed that those who drank coconut water lost more weight and body fat than those who didn’t.

Another study found that people who drank coconut water before meals ate less food overall and felt fuller afterward.

Coconut water may also help reduce belly fat, which is linked to an increased risk of heart disease and other health problems.

Heart health: Coconut water contains potassium, which is essential for maintaining a healthy heart rhythm and keeping your blood pressure in check.

A diet rich in potassium can help reduce the risk of stroke and other cardiovascular diseases.

Coconut water also contains magnesium, another mineral that’s important for heart health. Magnesium helps relax blood vessels and can lower blood pressure.

Digestion: Coconut water is a good source of dietary fiber, which is important for digestive health. Fiber promotes regularity and can help prevent constipation.

Coconut water also contains prebiotics, which are types of fiber that feed the friendly bacteria in your gut. These bacteria are important for maintaining a healthy digestive system.

Dehydration: Coconut water is rich in electrolytes, which are minerals that play an important role in hydration.

Electrolytes help the body maintain fluid balance and are lost through sweating, vomiting, and diarrhea.

Coconut water can help replenish electrolytes and rehydrate the body after exercise or a hot day. It’s also an effective hangover cure since it can help alleviate symptoms of dehydration.

Kidney stones: Coconut water may help prevent kidney stones. This condition occurs when there’s an accumulation of minerals in the kidneys.

Drinking coconut water can help increase urine output, which may help flush out these minerals and reduce the risk of kidney stones.

Cancer: Coconut water contains lauric acid, which is a type of saturated fat that’s been shown to have anti-cancer properties.

One test-tube study found that lauric acid was effective at killing colon cancer cells.

Another test-tube study showed that coconut water was able to kill breast cancer cells while leaving healthy cells unharmed.

though more research is needed, these studies suggest that coconut water may help protect against some types of cancer.

Diabetes: Coconut water has a low glycemic index (GI), which means it doesn’t cause blood sugar levels to spike after you consume it.

A high GI diet has been linked to an increased risk of diabetes, while a low GI diet may help prevent it.

Coconut water may also help people with diabetes by improving insulin sensitivity. This is the ability of the body to use insulin effectively.

3. COCONUT MILK

Coconut milk is a great substitute for cow’s milk. It is high in saturated fat, which makes it a good choice for those who are lactose intolerant or have other dairy allergies. Coconut milk is also a good source of vitamins and minerals, including calcium, phosphorus, and magnesium. It can be used in baking or as a coffee creamer.

Coconut milk is a nutritious alternative to cow’s milk. It contains no cholesterol or lactose and is rich in vitamins and minerals. Coconut milk can help you lose weight, lower your cholesterol levels, and improve your digestion. Coconut milk is also an excellent source of energy and helps to boost your immune system.

COCONUT MILK BENEFITS

Coconut milk is a delicious and healthy alternative to cow’s milk. It is high in vitamins and minerals, and has a creamy texture that makes it perfect for use in cooking and baking. Coconut milk also has a number of health benefits, including:

-Weight Loss: Coconut milk can help you lose weight by increasing your metabolism and reducing your appetite.

-Heart Health: Coconut milk contains lauric acid, which has been shown to reduce cholesterol levels and improve heart health.

-Bone Health: Coconut milk is a good source of calcium, which is essential for strong bones.

-Digestive Health: The fatty acids in coconut milk can help to improve digestion and prevent constipation.

-Immune Health: The antimicrobial properties of coconut milk can help to boost your immune system.

-Skin Health: Coconut milk can help to improve skin health by keeping it hydrated and reducing inflammation.

-Hair Health: Coconut milk can help to improve hair health by preventing split ends and promoting growth.

-Cancer Prevention: Coconut milk contains antioxidants that can help to protect against cell damage and reduce the risk of cancer.