Protein shakes are an easy, convenient, and low-cal way to increase protein consumption. Available in multiple flavors, protein shakes can quickly boost protein intake.
Drinking a protein shake within an hour after working out is advised, to speed up muscle protein synthesis. Such drinks may consist of animal or plant proteins mixed with liquid such as water or milk to form a drinkable smoothie or shake.
1. Whey Protein
Whey protein is an ideal choice for anyone seeking to build muscle. Packed with branched-chain amino acids (BCAAs), which have been scientifically shown to increase muscle protein synthesis and facilitate protein growth, as well as being an all-inclusive complete protein, Whey contains all essential amino acids required by your body for healthy development.
Whey protein digests rapidly into your bloodstream, providing your muscles with an infusion of essential amino acids before and during resistance training, encouraging muscle growth.
Studies conducted by Nutrition & Metabolism revealed that obese adults who consumed two servings of whey protein daily saw greater gains in lean muscle growth while simultaneously losing more body fat than those who didn’t drink whey. If consuming protein shakes with the intent to build muscle mass, however, it is crucial that they account for total caloric intake because too many calories from any source can lead to weight gain.
Prior and after workouts, it is best to consume a protein shake with whey. Doing so will increase energy levels and stamina so you can push harder in the gym, while having one within 30 minutes after finishing will allow your muscles to recover more rapidly and grow stronger than ever.
But if animal proteins don’t sound appealing to you, plant-based options like soy, pea, brown rice and hemp protein powders offer plenty of alternatives. Just be sure that whatever plant-based powder you select pairs well with other nutritious whole food choices because too much protein could lead to your body storing fat instead of building muscle mass.
If you are uncertain which protein shake is the best fit for you, consult with a health care provider first to make sure it aligns with your dietary goals and medical history. Your physician can also offer guidance regarding recommended daily protein consumption – typically around 0.8 grams per kilogram of bodyweight.
2. Casein Protein
Casein protein is another dairy protein found in dairy products (roughly 80% of milk protein is casein), yet unlike its more famous cousin whey, casein has not seen as much attention in the fitness community. This may be because casein has more complex structure that makes digestion harder; in fact, your body doesn’t fully absorb it until it has been broken down into smaller amino acids that then slowly release into your bloodstream over time.
Micellar casein may take more time to digest and absorb than whey protein; however, its anabolic effects have been found similar. Like its counterpart, it stimulates muscle protein synthesis while simultaneously raising plasma leucine levels; in addition, as a complete protein source it offers all essential amino acids needed for bodybuilding.
Casein protein powder may be the preferred choice when it comes to protein supplements, as its gradual release makes for better muscle recovery while you sleep. Plus, casein contains ample glutamine – an amino acid essential in helping muscular recovery!
Researchers from McMaster University conducted a study that demonstrated how drinking a casein protein shake before sleeping significantly contributed to muscle gains in untrained subjects, suggesting its use can supplement strength training for muscle gain.
Your body requires protein and branched-chain amino acids in order to rebuild and grow muscle, but if this supply is insufficient it will begin breaking down existing muscle fibers to access these essential amino acids – an act known as catabolism that can be prevented with anti-catabolic proteins.
When using protein shakes for muscle gain, the best strategy is to consume them shortly after your workout and before bed. This will provide your body with all of the essential proteins and branched-chain amino acids it requires to repair and build muscle while minimizing protein breakdown.
An added advantage of drinking protein shakes for muscle gain is their ability to help you eat more throughout the day. If you struggle to stay on track with your meal plan, incorporating protein shakes can be an excellent way to stay on target and meet your goals.
3. Soy Protein
Soy protein is an ideal plant-based alternative to dairy whey, making it a suitable option for vegans or dairy intolerance sufferers. Soy is considered a complete protein as it provides all essential amino acids needed by your body; plus it’s low in saturated and trans fat content making it healthier choice in your diet – however too much consumption of soy may increase cardiovascular disease risk, thyroid conditions and increased cancer risks.
Soy beans are an excellent source of leucine, an essential amino acid for muscle building. Studies comparing whey and soy proteins on muscle gains after resistance exercise found no difference in their ability to stimulate protein synthesis and promote muscular hypertrophy. Soy also contains several other important muscle-building amino acids like lysine and methionine.
Soy protein can be an incredibly healthy and nutritive addition, but it should be noted that soybeans have been genetically modified. Soybean Protein Isolate (SPI) is produced by extracting water-soluble non-protein components of soybeans before isolating their soy protein for use in protein bars, shakes, or other products with higher protein concentration than whole beans – and as it provides complete proteins it’s increasingly popular as an addition.
Foodtrainers founder Lauren Slatyon points out that soy protein isolate (SPI) is often processed using harmful chemicals such as hexane, which leaves behind toxic residue that should not be consumed by your body. It may disturb hormones or mimic estrogen and lead to health concerns for some individuals. Soy proteins may also be subjected to harsh processing methods like spray drying which create nitrites and nitrosamines which have been linked with breast cancer development in women.
Soy protein may also lead to lower t-levels, an essential hormone for muscle building. For maximum effectiveness when taking soy proteins, combine them with whey proteins for the most desirable outcomes.
4. Pea Protein
Pea protein has become a popular addition to products like energy bars, meal-replacement shakes and veggie burgers due to its abundance of branched chain amino acids such as leucine that aid muscle gain and recovery. Furthermore, being both vegan- and hypoallergenic make pea protein an ideal option for individuals with food sensitivities or digestive issues.
Iron-rich pumpkin seed protein powder provides an excellent source of iron while being naturally low in carbs – perfect for those trying to limit their carbohydrate consumption. When processed into powder form, pumpkin seed protein can easily be added to smoothies and other recipes for extra protein boost. Its mild flavor makes mixing with beverages much simpler than other plant-based protein sources.
Studies have demonstrated that pea protein can aid muscle growth as effectively as whey and casein proteins for beginners who are just starting out in resistance training. Furthermore, pea protein provides an excellent source of arginine which plays an essential role in building muscle mass.
Sumbal notes that pea protein should not be seen as a complete protein source since there are other foods which provide essential and nonessential amino acids that complement its intake. Pea protein can also help lower risks for heart disease by offering high amounts of soluble fiber which has been shown to lower systolic blood pressure.
Many brands of pea protein powder combine it with other plant-based options, like brown rice, to form an optimal amino acid profile. If selecting this option, choose one with peas grown and processed in either Canada or the U.S. to avoid quality assurance/safety risks associated with manufacturing in mainland China; also look out for warning letters regarding heavy metal content since California Proposition 65 regulations mandate labels to indicate when supplements contain unsafe levels of heavy metals.