Protein shakes are probably the most popular supplement for those hoping to gain muscle and for good reason. It has been suggested that in order to add muscle bulk, we need to consume one gram of protein for every one pound of protein. While this is probably excessive however, it is nevertheless vital that we consume far larger amounts than we might normally. This is difficult however for most people who simply don’t have the time to constantly buy and prepare different types of meat which is where the protein shake comes in handy.

Most protein shakes are made from ‘whey’. This is a by-product of the cheese making process that’s high in protein which is easily absorbed by the body. Additional flavouring and other ingredients are then added to the whey to create the particular brand. Some may contain other supplements such as creatine, though the effects of these will be largely neutralised by the protein and by the way in which you take the shakes so don’t be too influenced by this.

The protein shakes come as a powder which you can then mix with either milk or water, though they generally taste far nicer when mixed with milk. It’s also advised that you purchase a shaker in order to prevent the powder from ‘clumping’, so floating around the milk as lumps rather than mixing.

There is a distinction between whey protein concentrate and whey protein isolate, with the latter being slightly more absorbent and containing mildly more grams of protein. Isolate is also suitable for those with a lactose intolerance. However, whey protein isolate is far more expensive than concentrate with only marginal benefits and furthermore it can’t be mixed with milk. For these reasons it is only really worth the extra cost if you’re a professional athlete.

To be most effective, protein shakes should be taken three times a day – though you can still get some effects from a single dose each day. The most important time to have your protein shake is immediately after a workout, as this is when your body is at its most anabolic (muscle building as opposed to catabolic which essentially means fuel burning) and looking for protein to repair (and so enlarge) the microtears in your muscles caused from training.

The second best time to take protein shakes is just before bed. During sleep your body is also highly anabolic and it will . The third best time for a protein shake is in the morning, as it will give your body a good supply for the day ahead.

A final thing to consider when using protein shakes, is that you need to get all 22 amino acids essential for bodybuilders in order for them to be of any use. The reason for this is that if your body needs an amino acid to make a repair or other job and can’t find it in your blood stream – that repair or job won’t happen, even if you consume the acid later. For this reason you should aim to have all 22 in your system at any time. These 22 are: alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acis, glutamine, histidine, isoleucine, leucine, lysine, methionine, ornithine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine and valine (slightly strange sounding names aren’t they?). Unfortunately however most protein shakes don’t contain all 22, so you’d do well (though it’s not completely essential for growth) to eat another source of protein when you take them, preferably eggs. So you’re almost supplementing your supplements…

Some Homemade Protein Shakes

PROTEIN MILK SHAKE

1 egg

2 1/2 c. milk

1/2 tsp. lemon or vanilla flavoring

1/2 c. sugar

Combine egg and sugar, beat until mixed thoroughly. Add milk and flavoring. Serve with crushed ice or cubes.

PEANUT BUTTER N BANANA PROTEIN SHAKE

4 bananas

4 tablespoons peanut butter

4 cups milk

2 tablespoons honey

3 tablespoons evaporated milk

4 eggs

Mix the bananas with the milk, then add peanut butter and mix. Add evaporated milk and honey; mix. Add eggs and mix.

Mack LeMouse

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