Common questions that are asked at Pure Fitness are as follows
“Should I be using protein?”
“When should I take protein?”
“What are the benefits of using protein shakes?”
Protein is an essential nutrient needed by the human body and is responsible for growth, maintenance and it helps to repair any internal or external damage, supports the immune system and contributes to an overall feeling of wellbeing. You may have heard of a phrase called ‘protein synthesis’ and this phrase simply means using protein to build and repair your muscles.
You may have also heard of macronutrients. The three main components of your diet are carbohydrates, fats and PROTEIN. Getting the right balance of these nutrients are very important in supporting your potential fitness goals. By hitting your macronutrient quota every day your body will respond in the desired way. If you ensure your diet is very close to your specifically needed macronutrient intake you will see results.
A great fitness app which helps to keep track of these specific nutrients is MyFitnessPal. It has a user profile which enables you to enter your details and then tailors the specific nutrient intake to hit your particular fitness goal e.g. increase weight by 0.5lbs per week or to lose 1.0lb per week, MyFitnessPal will calculate and respond with how much of carbohydrates, fats and proteins you will need. It isn’t as complicated as you may think!
It is important to hit your specific protein quota for the day and that is where protein shakes are incredibly effective and convenient. Some diets may require above 200g of protein…that can be a daunting amount of food to consume, especially when most people work long hours. A protein shake is a fast way of keeping your protein intake constant while on the move. You should be looking at consuming protein every 3 hours to fuel your body and to elevate your metabolism and sometimes that just isn’t viable in the modern working world. Having a break long enough to consume a full meal (apart from lunch) in this day and age is rare so protein shakes are the best option in our opinion.
When should you have a protein shake?
Above I mentioned that it is a quick and effective method of increasing protein intake while on the move to hit your protein quota. The most beneficial time to take a protein shake though is straight after a training session!
After having a gruelling session where you’ve pushed yourself to the limits, you are sweaty and feel sore…..this is the perfect time to consume a shake. Why? Ever heard of a micro-tear? This happens to the working muscle once we train. Muscle fibres tear when we workout and therefore need to repair to become bigger/stronger. A protein shake immediately after helps to heal muscles worked and to help combat those dreaded DOMS (delayed onset muscle soreness, the reason you ache!). That is because protein immediately helps the muscles to heal and grow following exercise.
Will protein shakes make me big and bulky?
” This question is particularly relevant to many dubious women that train. This is because protein shakes have always been related to the big bodybuilding types who resemble the hulk! Women have much less testosterone than men so they will find it almost impossible to get bulky from consuming a high protein diet. If anything a high protein diet is typically associated with a lean and cut body, not a bulky or fat body.
My advice would be to give it a go! Download the MyFitnessPal app, properly track your diet and be consistent with your protein intake/shakes and see the results!