Protein Shakes for Muscle Building and Fat Loss
Protein Shakes for Muscle Building and Fat Loss
These days, it's hard to imagine a strength athlete's nutrition plan without protein shakes. Many people believe that extra protein intake is mainly there to help with muscle building. However, that's only partly true. Protein does support muscle building and muscle recovery, but it can also be a useful aid for fat loss. So which protein shake is right for which type of training, and what should you look out for when buying protein shakes and taking them regularly?
What are proteins?
Protein – alongside carbohydrates and fats – is one of the most important macronutrients our body constantly needs to start up and keep all kinds of processes in the body going. It also forms the building block of every single cell in the body and is therefore essential for a healthy body. It's important, then, that the body's need for protein is met at all times. As a rule, this is a little under one gram of protein per kilogram of body weight per day. Anyone who does a lot of sport, though, needs considerably more macronutrients. Strength athletes in particular need up to two grams of protein per kilogram of body weight per day. Where this isn't possible through regular food alone, protein shakes can help cover the body's needs.
Finding the right protein shake
First of all, it's worth noting that all proteins are made up of a large number of amino acid chains. And without amino acids, there can be no muscle growth. The problem, however, is that the human body is nowhere near able to produce or convert all amino acids itself. For this reason, the only option is an external supply through protein-rich food or by drinking protein shakes, in order to provide the amino acids the body needs.
If you decide you want to get these important macronutrients from a protein shake, you definitely shouldn't rush in and grab the first protein powder you find. That's because protein shakes also use different types of protein, each with its own properties. The most widely used type is Whey Protein. Thanks to its special manufacturing process, Whey Protein – such as the Premium Whey Protein Concentrate from update nutrition – dissolves much better in water. This, in turn, also means the body can absorb and use the protein in the shake more quickly and efficiently. This is also why many athletes turn to a Whey Protein shake right before their training session. That way, they make sure the body always has enough protein to draw on during the session.
Other protein shakes, on the other hand, are made primarily from casein. This type of protein powder is digested and absorbed by the body very slowly. That makes it perfect for supporting muscle recovery overnight. For this type of use, a protein shake before bed is therefore recommended. There are also protein shakes that combine various different proteins to bring all these effects together.
No muscle building without protein
If your goal is to train your muscles effectively over the long term, it's hugely important to cover your daily protein needs. If you can't guarantee this, you risk not having enough energy available at various points. This leads to two different downsides. If you don't give your body enough protein before or during training, this can cause your performance to drop and reduce your training results. On the other hand, a lack of protein can mean your muscles don't recover sufficiently overnight. Since this process is also essential for building muscle, it's something you should try to avoid wherever possible. To prevent this and stop it from limiting your muscle growth, you should rely on protein shakes to consciously manage your protein balance.
Of course, drinking protein shakes alone isn't enough to build muscle mass. What still matters most is having enough protein available. This ultimately ensures that the training stimulus can actually be put to use, since protein is considered the building block of muscle. To support the muscle-growth stimulus, you need an adequate protein reserve, especially after training. If you can't guarantee this through regular food, reaching for a protein shake is probably the best alternative.
Supplementing with protein shakes can also help prevent further problems. Besides its role as a building block for muscle, protein is also a source of energy. If there isn't enough protein available, the body falls back on its own reserves. As a result, both endurance and performance can suffer significantly. This is another reason why a protein shake before training can be especially helpful in allowing you to train as effectively as possible.
Fat loss with protein shakes
Protein is an essential part of building muscle efficiently. On the other hand, it can also be very helpful when it comes to losing weight or burning fat. In your diet, you should therefore try to avoid carbohydrates as much as possible and not consume unnecessarily large amounts of fat. This can be supported in particular by supplementing with protein in the form of protein shakes. The effect is especially noticeable with isolates such as the 100% CFM Whey Protein Isolate. Since this is pure protein, a meal based on a protein shake doesn't add any fat or carbohydrates, which further supports weight loss and fat loss.
But how exactly can protein help promote fat loss?
Relying purely on protein and having several protein shakes every day is certainly not the right approach. What matters far more is combining your protein intake with a reduced intake of carbohydrates. Only this way can you achieve the result you want and burn plenty of fat. Otherwise, carbohydrates mean your fat reserves can barely be tapped into, if at all, since they get processed and converted into energy first. On top of that, carbohydrates cause your blood sugar level to rise, which in turn promotes the storage of fat.
Protein shakes can also be used to replace whole meals. That's because a single protein shake alone can already be very filling. Since protein is a complex structure, the body needs more energy to break it down and convert it. Fats and carbohydrates, on the other hand, are used up much more quickly, which is why you feel hungry again sooner. As a result, protein shakes can also be used to reduce your intake of fat and carbohydrates while covering your protein needs at the same time.
Which proteins should you be taking?
Broadly speaking, proteins can be divided into two categories. There are both plant-based and animal-based proteins. Animal protein is very similar in structure to human protein. This means the human body can make better use of protein you take in, for example via a protein shake. What matters most here is what's known as biological value. This indicates how much of the protein supplied by a protein shake the body can actually absorb and convert.
When does it make sense to have a protein shake?
Generally speaking, there's no single ideal time to have a protein shake. It mainly depends on how you train and what goals you're pursuing with your training. Supplementation should therefore always be tailored to your training.
Medical studies have shown that post-workout shakes are particularly effective. Here, you have your protein shake right after training. The protein you take in this way stimulates protein synthesis while minimising muscle breakdown at the same time. This ultimately increases the effectiveness of your workout. Many athletes, on the other hand, prefer a protein shake right before training. Even though there's no clear scientific consensus on which option is more effective, both support muscle building. For this reason, you should try it out for yourself to find the ideal time to have your protein shakes.
Since protein is also hugely important for recovery, there should be enough of it available, especially overnight. To achieve this, you can have a protein shake alongside your evening meal, or generally have your protein shakes shortly before going to bed.
Conclusion on protein shakes
Protein shakes are an important part of many athletes' diets. Without them, it would be hard to cover the high daily requirement. What matters, though, is reaching for a protein shake at the right moments, so your body can make the best possible use of the protein it contains.
