If I do drink a shake when should I have it? It is best to consume protein shakes right after your workout because it is absorbed quickly and your muscles act like a sponge and need instant nutrients for muscle recovery. It is also a good to take one 30 mins before your workout to provide your muscles with adequate nutrition and so that the effects of weight training (breaking down muscle) are not as severe.
But what exactly is whey? It is a milk-derived substance made up of a combination of protein, lactose, and minerals. It is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.
There are two types of whey – whey isolate and whey concentrate, it is best to chose the whey isolate since in contains 90-95% protein concentration, less fat, less lactose on a gram to gram basis compared to the concentrate mix. However, if you are lactose intolerant soy protein powder is a better option; it is just as good and contains high levels of the important amino acids glutamine and arginine. Protein shakes are very easy to make and quick if you are on the go that’s why I love them! Throw some berries and mix it with almond milk and you have yourself a delicious shake.
Benefits of whey protein powder:
- Better Immunity
Consuming whey protein powder on a weekly basis can lead to having a better immune system. Immunoglobin is an antibody that is found in whey concentrations with as much as 10-15%
- Improved heart health
Low saturated fat intake and controlled blood pressure are the main issues for supporting heart health. Studies have found that those who supplement with whey protein had higher (HDL) good cholesterol, triglycerides and a healthy systolic blood pressure.
- Suppress appetite and fat loss
It is low in calories and contains no fat. If you were to replace meat with whey for few meals a week your fat and calorie intake would be reduced. It also help to suppress your appetite because the glucose absorption is reduced, keeps insulin levels down and therefore appetite is reduced.
- Healthy aging and muscle loss prevention
As you age amino acid metabolism slows down and causes muscle loss. By supplementing with whey protein shakes, it can improve your amino acid metabolism and decrease the amount of muscle loss. By consuming 15-20grams of whey protein powder daily this will help to maintain muscle mass as you age!