Why did you stop taking protein shakes
Every athlete sooner or later realizes that you are not involved every day maximum intensity can train without simply falling off the stool or at least off the weight bench due to exhaustion at some point. Ergo: Training-free days become indispensable Regeneration basis for oneeffective muscle building in men and women. At least now, the question arises for many athletes whether it makes sense to Protein shakes on non-training days or whether the additional protein intake can actually support the regeneration of the muscles at all.
What is the purpose of protein shakes and what is the difference between the different protein shakes? This article deals with that Protein intake on non-training days and explains to you that you don't necessarily have to take protein shakes on all non-training days if you have the rest of your diet under control.
We have already clarified the exact difference between the individual types of protein shakes in various articles, e.g. in our article about whey or casein. Of course, we won't stop you from clicking through the following article links like a Wikipedia, until you finally land in the depths of our fitness journal. But of course, this article is completely sufficient for a general basic understanding!
Why athletes take protein shakes
Before we get down to the differencesIntake times of protein shakes storm off and deal with the core question of this article, we first have to clarify which task a protein shake should fulfill in training (and in the human organism).
Only then can you weigh up whether an additional Protein intake on non-training days taking into account your individual Training frequency and Training intensity is necessary, sensible or maybe even completely unnecessary and carelessly strains your liquidity reserves.
Maybe you already know that the (organic) Primary framework of all muscle structures and many types of tissue (except fatty tissue), as well as your immune system and all organ systems involved, are mainly composed of amino acids or proteins composed of amino acids.
From this point of view, it should be evident that the regular protein intake is vital so that the construction of new (cell) structures and the regeneration or reconstruction of old structures or structures that have been destroyed by intensive stress can proceed without problems. And the restoration of cell structures is an essential factor in regeneration after a workout, on which a visit to the sauna has positive effects.
Many of the known amino acids are there essential, can therefore not be made by your body from other naturally occurring amino acids in the organism and must therefore first be absorbed through your diet. To a protein-rich diet So you can't get around either way.
If you do a lot of sport, I mean in this case Muscle building or strength training, then increased by the now increasingly expiring Hypertrophic processes (Adaptation processes to the unfamiliar load) your protein biosynthesis rate, i.e. the protein metabolism in the body. So much more protein structures are broken down and built up again than was the case before your training.
And that is not necessarily due to the towering mountains of protein powder, which in your penthouse kitchen, when improperly filling the shaker, constantly end up in the joints of the granite slab and create a completely new, organically degradable habitat for any microorganisms. Regular strength training increases your protein needs immediate and sustainable.
What a protein deficiency does
If you like thisDo not substitute additional needs through your diet, your training success can stagnate more and more (this can also be the case with fat burning) or you even have to health impairment Accept, because the vital (essential) amino acids otherwise have to be released from other protein structures (e.g. also your muscles) so that the life-sustaining metabolic processes do not come to a standstill due to a lack of amino acids.
As mentioned briefly, a Lack of amino acids also have a negative effect on the effectiveness of your metabolism. Through a complex relationship between hormones, enzymes and metabolites, a protein deficiency affects pretty much every body function that your organism has to keep running every day. Your immune system is also primarily based on amino acids. An undersupply of protein quickly becomes noticeable through a weakened immune system.
If you have a hard time knowing your protein needs over a conventional diet to cover or want to achieve a high level of performance in training, often uses protein supplements. Here we come to the first criterion that should make a good protein shake: It consists mainly of amino acids, which cover a large part of the entire amino acid profile and, in particular, stimulate the uptake of essential amino acids.
Protein shakes made with carbohydrates, pure sugar, flour, pebbles or baking powder are therefore a clear case for the trash can and do not belong in your pantry!
Protein shakes, variety and function
Well, we have now at least been able to clarify that proteins and amino acids fulfill a vital task in your body and we agree that explicit protein supplementation makes sense as soon as you get yours daily protein requirement can no longer or do not want to get sufficient coverage from a conventional diet.
But with the almost infinite range of different protein supplements in powder form, bar form, as a liquid or as a capsule, you can lose track of things. In our article about the various protein supplements, we have explained the respective function and structural differences of the protein shakes and have foregone detailed explanations here in order to save a few bytes.
Your individual training performance is directly linked to the availability of essential nutrients such as proteins or carbohydrates!
Actually, the exact name of the countless protein products is completely irrelevant. It is not a question of which color, which taste or which name the protein shake used has, it just has to fulfill one of the following functions:
- Ensure the protein supply in "bottleneck situations", in which you cannot eat any or only little protein-rich food and have difficulties in meeting your daily protein requirement (this is done, for example, by casein or a so-called multi-component protein)
- The provision of readily available amino acids and short-chain protein molecules in the blood plasma, so that in a metabolic emergency (e.g. during training or after training) no already metabolized amino acids have to be released from the muscles or other organs and can be absorbed directly from the blood (this is primarily the task of whey protein )
As a supplement base, creatine is another base. You can find more about this in the linked article. Everything else is unnecessary from the point of view of a hobby athlete. If you want to earn your money with training later, you will not only get the greasy tanning oil sponsored, but also your BCAA, glutamine or L-carnitine. As long as you are a beginner, advanced or even very advanced athlete who only does strength training for fitness reasons, you can confidently invest your money differently, for example in Greek government bonds or Italian wine (we recommend the second variant much more!).
How do I take protein shakes in practice?
If we mentally revise the functional scope of the protein shake again, we notice that we only have to take a protein shake in two situations or - better said - can:
- Before or after training and exactly when we have one
- longer period none or
- only one tonegligible amounts of protein or can absorb amino acids.
Let's briefly go over the three objective situations that can arise on a training day. You probably train on tomorrow, at noon or in the evening. At least if you haven't slept on your sofa hours before and your packed gym bag is vegetating in the hallway ready to go by morning.
If we're being honest, we'd have to make a pretty big break at this point and look at a particularly important topic: Energy supply and the importance of carbohydrates in your energy metabolism.
This topic is quite extensive and complex and was covered by me as an essential basis in our Hypertrophy Guide.
The Carbohydrate intake and the Availability of glycogen in your body has a massive impact on your physiological performance. Your training performance is not only dependent on the time of day and is subject to metabolic fluctuations, but is also influenced by your eating habits.
So for the following three cases you should just keep in mind that Carbohydrates are essential for maximum muscle performance.
- Muscle building training in the morning / morning?: Anyone who struggles to get out of bed early (if 11 o'clock means "morning" for you, we're already talking about half a working day!) And march full of vigor to the gym, have to take a few things into account. A large part of the stored glycogen stores has already been metabolized again overnight. So the glycogen level is in the basement after getting up. A short-term and carbohydrate-rich breakfast is essential, but if you work out immediately or immediately after breakfast, it is useless. As a rule, your body needs about 2-8 hours to absorb (long-chain) carbohydrates and make them available for the energy metabolism in the muscles. Short chain carbohydrates (e.g. grape sugar) reduce this time enormously, but can become an exponential one Increase in insulin levels which, unfortunately, drops rapidly exactly when you are doing squats with the barbell on your back. Unpleasant situation, such a sudden drop in performance (...). At least the obligatory protein shake should be taken during training in the morning or in the morning before training, so that in the case of a high-carbohydrate but low-protein breakfast there is still no shortage of amino acids.
Protein shake intake during a morning workout
- Muscle building training at noon?: Anyone who wants to train at lunchtime generally creates optimal training conditions. If breakfast was substantial (i.e. primarily high in carbohydrates and protein) and at least 3-6 hours ago, your glycogen stores are now probably well filled and the amino acid levels in your blood plasma are at an appropriate level. The only sticking point at lunchtime is the midday meal. For physiological and aesthetic reasons, this should never be taken immediately before training. Otherwise you can probably pick up your breakfast in pieces off the floor after the deadlift. And nobody wants to see that.
- Training in the evening ?: Training in the evening offers the same conditions as training at noon, with the difference that the midday meal intervenes. This means that maximum glycogen levels can be reached during training in the evening if you are not necessarily working as a blacksmith or on the construction site. Every physical activity increases the carbohydrate requirement so that the maximum fill level can be maintained until training. You should also note that for biorhythmic reasons, your metabolic activity is subject to fluctuations depending on the time of day and continues to decrease towards the late evening. Even dinner should not be taken immediately before training, but at least 3-6 hours ago or taken after training.
Meal sharing and protein shake intake during an evening workout
Now let's turn the two basic modes of operation on our three training situations. Either you take the quickly absorbable protein shake (whey protein) immediately before and after training in order to provide your metabolism with freely available amino acids in the blood plasma or you use the long-term-oriented protein shake (e.g. multi-component protein) to avoid meal losses and to compensate for long meal breaks. This is the only way you can provide your body and muscles with the amino acids that are essential for regeneration and effectively keep your regeneration times short.
Should I take protein shakes on non-training days?
You can actually answer this question yourself. If not, you should skim this article again. As you as an attentive reader have surely noticed, the body must also be on non-training days perform some tasks that logically even on training days attack:
- Digestion and absorption of essential nutrients that diffuse into the blood plasma and with which life-sustaining metabolic processes are maintained
- regeneration the muscle fibers injured by strength training and the rebuilding of these muscle structures (which are primarily made up of proteins)
- Rebuilding protein structures (Muscle fibers), which is triggered by the actual muscle hypertrophy
This fact requires exactly one prerequisite: Your body needs a considerable amount of protein even on non-training days, which does not differ significantly from training days. We can therefore simply answer our initial question at this point: If you cannot meet your protein requirements with your diet on non-training days, you can also consume protein shakes on non-training days.
Meal distribution and the taking of shakes on non-training days
Which protein shake should I take on non-training days?
It depends on the purpose. If you have been lying in bed for over 10 hours and your last large meal was much longer, whey protein can effectively prevent a catabolic (degrading) metabolic state after getting up because the (free) amino acids in the essential metabolic processes are necessary Blood plasma can be quickly absorbed from the gastrointestinal tract and diffused into the blood. That's the job of Whey protein.
If you've forgotten again that the supermarkets are only open on Sunday in high-traffic holiday areas and spa towns and that even a vacuum contains even more matter than your refrigerator, then maybe it's time for one Multi-component protein or casein shake. The long-chain amino acid profile can supply you with amino acids continuously for up to 8 hours and helps your metabolism to prevent muscle breakdown caused by a lack of nutrients. Protein shakes on non-training days can therefore be integrated into your own nutritional routine in a meaningful way.
Do you want to train more effectively?
Then use our Hypertrophy Guide, in which we also deepen the fundamentally important topic of energy supply and explain to you why carbohydrates form the elementary performance basis for your training and which foods you need to consume for it.
Of course, this also applies to training as a woman!
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