A key aspect of working out is knowing how to recover well. One of the best ways to support recovery is by adding protein into the diet. Many have found protein shakes to be a convenient way of meeting the daily requirement. The question that remains is whether it’s okay to drink protein shakes on rest days. Find the answer in this guide along with tips for customizing a shake to help you meet your goals.
Why Is Protein Important for Exercise?
Many individuals work out with the intention of building strength and keeping the body toned. This is often done by losing excess weight at the gym. Protein helps the body recover fast, improve muscle growth, and enhance metabolism. This means that adding it into the diet plan supports the purpose of exercise for many people.
How Much Protein is Required Daily?
The recommended daily allowance of protein is 0.8g per kilo of body weight. It should be noted that the required amount may vary according to an individual’s lifestyle. For example, pregnant women and bodybuilders usually require more protein to maintain muscle health.
Is it Okay to Drink Protein Shakes on Rest Days?
It is okay to drink protein shakes on rest days. In fact, it is one of the most effective ways of maintaining your performance without lifting a finger. You could fill up on a protein shake for breakfast or enjoy it as a snack to meet your daily protein intake within minutes, promoting muscle recovery and healing.
How to Match the Ingredients of Protein Shakes with Workout Goals?
You can actually personalize a protein shake’s ingredients to suit your workout goals. Here’s what to do:
- If you’re a strength trainer looking to build muscles, add natural and easily digestible protein to your shake. This includes whey powder and isolates.
- If you’re looking to lose weight, look for sugar-free protein powders and avoid formulas with BCAA in it.
- If you follow a plant-based or vegan diet, pick up protein powders made of soy, peas, or oats.
Frequently Asked Questions
Will I gain weight by drinking protein shakes?
No, protein shakes do not cause weight gain unless the person drinking it leads an inactive lifestyle. The key is to burn as many calories as you’re consuming. Taking protein promotes muscle growth, and working out shaves off unhealthy fat. Leaving exercise out of the process can result in excess weight.
When is the best time to have a protein shake while exercising?
The best and the most effective time to have a protein shake is right after a workout. It helps restore lost fat with muscles and good calories.
Protein shakes and rest days are an ideal combination. Now that you know what ingredients to choose for your goals, it’s time to make one and let your body get its fair share of recovery.