Taking protein shakes for muscle building has become a fad these days. If you too want to build some lean muscles and not add up to the extra fats in your body, then homemade protein shakes prove to be good and enriching.
The use of protein shakes for building muscles is gaining huge popularity. This is because many people interested in bodybuilding vouch for their ability to build body mass. However, people forget that protein shakes to gain weight are a healthy supplement and not a balanced diet in itself. Now let us see how do they help in actually building lean body mass.
How Do Protein Shakes Work?
➜ Proteins are an essential nutrient for the body that help in the growth of muscles, improving muscle strength, and making the body perform athletically. Lack of proteins leads to a decrease in muscle growth, cardiovascular functioning, and contraction of muscles.
➜ The healing process of the muscles becomes slow, which leads to over-strained and injury-prone muscles. Protein shakes, as the name suggests, is an instant way to provide the body with the much-needed high-protein diet.
➜ There are different commercially available protein shake powders that can be added in water or milk. These shakes help in increasing muscle mass, increase the healing process of muscles, and get digested easily when compared to protein-rich foods.
➜ Foods rich in proteins, like milk, meat, chicken, eggs, butter, cheese, etc., increase the cholesterol, fats, and carbohydrates in the body.
How Much Protein Shake for Muscle Building Should be Consumed?
➜ If you are working out, the best time to drink a protein shake is before a workout. It will help in increasing the metabolic activity and decrease the risk of injury during an exercise session.
➜ Drinking a protein shake after a session helps in healing torn muscles, thus, reducing the recovery time. The amount of protein required for muscle building is calculated according to the formula, 1 gram protein per one pound of body weight. This means if you weigh 120 pounds, you need 120 grams of protein.
Best Protein Shakes
➜ The market is flooded with protein shakes for muscle building. Finding the right and the best protein shake can be a task in itself. There are different types of protein powders for building muscles that suit different body types.
➜ Some shakes either have whey protein isolate, whey protein concentrate, hydrolyzed whey, egg whites, calcium casein, or whole eggs. This is where you need to research and test each of the so-called best protein powders.
➜ Whey protein will make up about 20% of the total milk protein. Casein protein will make up 80% of the total milk protein. Whey protein gets quickly digested and casein protein is slowly digested. So, you will need to test each type for 2 to 3 weeks at a stretch and decide the best option for you.
Protein Shakes for Women
➜ Muscle building is mostly a man's terrain. However, there are many women who train their bodies and build leaner muscles. Protein shakes for building muscles in women is just as important as it is for men.
➜ This is because it helps in rebuilding the torn muscle fibers and even helps burn fat. Wondering how? Well, more proteins means more muscles, more muscles means the extra fats will burn out.
➜ So, you will lose those extra calories by burning the carbohydrates for energy. When the body is on a high-protein, low-carb diet, it will start metabolizing the fats for energy. This process is called ketosis where the fats, instead of carbohydrates, are broken down for energy.
➜ Also, a woman's body can store lipids and carbohydrates but not proteins. In order to fulfill the daily requirement of protein, the body needs a protein-rich diet. These protein shakes help give the body its daily dose of proteins.
➜ Protein shakes for women are easily digested as digestion of solids in women is slightly slower than in men. Thus, protein shakes before a workout help the body get its required proteins faster. Recommended protein intake for women is not more than 6 oz., or 2 servings of protein shake per day.
Homemade Protein Shakes
If you do not wish to go in for protein shake powders available in the market, you can always opt for homemade shakes for muscle building. Mentioned here are a few recipes that will prove to be a yummy and healthy delight.
Mocha Protein Shake
Ice cubes, 4 to 5
Water, 12 oz.
Chocolate protein powder, 2 scoops
Heavy cream, 1 tbsp.
Mix all the ingredients and blend them in a blender for about a minute or so and enjoy your homemade protein shake.
Jumbo Milk Protein Shake
Milk, 2 glasses
Non-fat powder milk, ½ cup
Ice cream, ½ cup
Mix all the ingredients and blend them in a blender for about a minute or so and enjoy your protein shake.
Vanilla Orange Protein Shake
Ice cubes, 4 - 5
Frozen strawberries, 2 - 3
Sweetener, 2 packets
Fresh oranges or 8 oz. orange juice
Vanilla protein powder, 2 scoops
Vanilla extract, 1 tsp.
Mix all the ingredients and blend them in a blender for about a minute or so and enjoy your shake.
You should speak to your gym instructor or dietitian regarding the protein shakes that will be suitable for you. You should also ask them about the recommended protein intake per day. Protein shakes are a tasty way to increase muscle mass and stay healthy. Along with these shakes, you need to maintain a healthy diet including fruits and vegetables.
Disclaimer: This content is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.