Packing a protein punch
People who exercise regularly and intensely should be making sure they get enough protein to ensure their muscles build and repair well.
But the prospect of wolfing down a portion of chicken or a beef after a workout on the bike or road or in the pool doesn’t leave most wanting to rush straight for the kitchen.
And that is where protein shakes come in. For many they are a quick, convienant and easy way of getting vital nutrients after a workout and can be made by using water or milk.
Protein is essential for the healthy growth, development and repair of virtually all cells in the human body and accounts for around 17% of your total body weight. It is a vital component for anyone wanting to achieve their training goals.
High intensity exercise means that muscles need to be repaired and replaced and protein is crucial for the body to be able to do this. Shakes should be taken as soon after a workout as possible – a time when he body is working its hardest to repair itself.
Those working out should be looking at getting around two grammes per kilogramme of bodyweight per day but be mindful that too much isn’t going to give you any benefit. The British Dietetic Association has recently said high levels of additional protein can cause side-effects, which can include nausea as well as more serious risks of kidney and liver damage. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein – roughly 55.5g for men and 45g for women.
So if you are not already getting your fill of this magic component, shakes are an ideal way to supplement your diet.
There are a number of different shakes on the market. Whey protein shakes are probably the most popular. It is digested the fastest, meaning it gets straight to the muscles.
There are some alternatives for those who either are intolerant to diary based products, find Whey disagrees with them or are just looking for something different.
Soy: Probably the most popular alternative it is used by those with lactose intolerances and is a good protein source.
Brown rice: This is ideal for vegans, vegetarians or those with food intolerances and it also contains a healthy fibre content.
Pea protein: A natural vegetable based protein which is absorbed by the body slower than others.
Hemp: This supplemental plant protein is packed with enzymes and is easily digestible.
Most types can be obtained from any high street health shop or specialist online stores and comes in a variety of flavours or unflavoured. Still not convinced? Just whizz up a banana with some milk or make a simple chocolate shake and consume.
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