When walking into a gym nowadays you see them everywhere: people with protein shakes. Should you have them too and when is the best time to drink them? How much protein do you need anyway?
If you workout your muscles a lot then you need an adequate amount of protein, not only to build up the muscle but also to heal quicker so you won’t be at risk of overtraining your muscles. The best time to drink a protein shake is 30 minutes after your workout. That’s when your body starts to heal the muscles you just trained. Taking a protein shake at that time will give the body the fuel it needs to heal.
It’s also helpful to have a late night shake before you go to bed because your body will slowly reduce protein while you sleep.
When it comes to the choice which protein powder is best for you. The most common protein powder is whey because tests have shown it helps to repair and to increase your muscle strength. But there are other options like plant-based proteins such as pea protein powder. If you are lactose or gluten intolerant you should be careful with your choice. Check the pros and cons that are important to your body.
Now that you know when to drink your shake and what kind of protein powder to choose from, you need to make sure that you are taking the right amount for your body. According to the Australian Sports Commission, this table will tell you the right amount for athletes. You can also find out the right amount for you by filling in an online questionnaire.