Have just started going to the gym and are confused about whether to consume protein shake or not?
Well, this article will help you make an informed decision. A protein shake is a type of dietary supplement that is packed with protein.
It can be mixed with either water or milk and consumed to support muscle growth and recovery.
A protein shake is ideal for those who are not able to meet their protein requirements through food.
Here are some of the most common mistakes people make with protein shakes.
1. Using it for weight loss
Many people have a misconception that drinking protein shakes can help with weight loss. They drink protein shakes without consuming a proper diet and indulging in workouts. First of all, you need to know that weight loss is mostly a result of the calorie deficit that you create as per your daily calorie intake. It is different for each person and only after creating a deficit will you be able to see results. On a daily basis, you must consume 0.8-1 gram of protein per kilogram of weight. If you weigh 60 kgs, your protein intake must be between 48-60 grams. Protein Shakes can be had during weight loss, but only if you are working out and following a healthy diet.
2. Not taking it at the right time
Fixing the timings of taking your protein shake is another important thing that you must do. Make sure that you do not consume protein shakes close to a meal. Similarly, do not consume protein shake hours before or hours after a workout. Usually, the consumption of protein shake within 30-40 minutes of a workout is ideal. You can have it either before or after your workout.
3. Wrong quantity
Taking too little or too much protein powder, both can spell trouble for your health. The amount of protein powder that you must use actually depends on your body weight and your gym goals. If you have just started working out, you can try having ½ scoop of protein powder for 3-4 days to see if it suits your body or not. Some people complain of indigestion and bloating after a protein shake, so it is best to check before moving to proper quantities. If the protein powder suits you, you can easily shift to 1-2 scoops a day, depending on your needs.
4. Using low-quality protein
When it comes to protein powder, never make a compromise on quality. If you are picking a low-quality protein powder just because it is priced low, then it might have side effects on your body. Always buy protein powder from a trusted and certified brand either from their official website or from licensed sellers.
5. Over-reliance on protein
Relying on protein shakes to suffice their daily need for protein is another grave mistake that many people do. Your first aim should be to take the maximum amount of protein from your diet. If you are a vegetarian, sources like paneer and soya should be your go-to options. For non-vegetarians, foods like eggs, chicken and fish are ideal. You must have a portion of protein in every meal you consume. After calculating your daily protein intake through food, you can complete the leftover requirements with a protein shake.
