How many protein shakes can you have?
Nowadays, protein shakes have become one of the most efficient and versatile dietary supplements for people who practice sports or long daily exercise sessions, thus for professional athletes.
First of all, and even before you start taking protein-based nutritional supplements such as protein shakes, you need to know what these nutrients are, and how they translate into your body’s intake.
The word protein refers to each and every one of those molecules whose composition process involves 4 different chemical elements: carbon, nitrogen, oxygen and hydrogen. However, in both human and single-celled bacteria, proteins are also formed after the chaining of different amino acid genera.
It is advisable to emphasize that proteins have a definitive role in many of the processes that have a place in the body, such as: they play a catalytic role in chemical reactions; they assist in the transport of blood; they intervene directly in antibodies; they are responsible for shortening the muscles throughout the contraction process; and they are also receptors of cells.
Protein shakes are primarily used by people who seek to increase their muscle mass through training, while protein is an essential nutrient for building and regenerating muscle mass.
The composition of these shakes is usually based on isolated proteins which, in most cases, are usually made from whey, although they are also made from soya whey or eggs.
In addition to the traditional protein shakes made from far away protein, protein shakes enriched with carbohydrates can also be found on the market. In such a case, this type of supplement is more advisable to take after training, since carbohydrates also contribute to the proper restoration of the body.
The Thirty Grams of Protein Rule
Many dietitians and sports nutritionists agree that the maximum amount of protein a person should eat in each and every meal should be a maximum of 30 grams.
The explanation for this is that the human body can only absorb about ten grams of protein per hour. However, people who exercise a lot every day may be able to absorb more protein in one serving.
In the case of protein shakes, it must be said that they are not indispensable supplements for people who practice sports or train daily. However, they are a fantastic alternative option for all those who practice sports frequently, and who want to gain muscle mass through training.
The approximate time it takes the body to assimilate a protein shake is about thirty minutes. For this reason, it’s a good idea to take it for a while before training to make sure that we offer our muscles the amount of protein they need to recover properly from training.
However, it is also essential to note that protein shakes should not be the only alternative option for providing our body with the proteins it needs on a daily basis, and that, apart from this type of supplement, we must also have balanced nutrition to meet our body’s protein needs.
In this sense, foodstuffs such as red or white meat, eggs, dairy products, pulses, soya or rice are, in essence, very rich in proteins that must also be present in our daily diet, and especially in the diet of each and every athlete.