A protein shake can be really helpful if you are on a program that involves heavy, exhausting workouts, but by no means acts as a complete nutrition!

What are protein shakes made of? In simple terms, a protein shake is a collection of water-soluble proteins derived from whey, egg whites, or equivalent plant products such as soy.

There are specialized protein shakes that contain multivitamin complexes and mineral supplements, they are aimed at compensating for the loss of salts (sodium potassium) that come out with sweat.

Sometimes, to increase the calorie content, a certain amount of fats and carbohydrates (sucrose or fructose) are added to protein shakes. Such cocktails are called “gainers” or energy.

The advantage of cocktails is that they can be consumed both during training and immediately before it. Most foods that contain a large amount of protein (meat, cheese, legumes) are quite “heavy” for the stomach. They are strongly not recommended to use before training.

When do you need protein shakes?
If the workout lasts more than two to three hours (for example, long-distance runners or skiers), then a protein shake that includes sugary juice is practically the only option that is used to provide the body with all the necessary substances without interrupting the workout. With its help, it is possible to reduce fatigue and even shorten the rehabilitation periods that are so necessary after each workout.

Also, protein shakes are very useful on long hikes, when a person does not have the opportunity to eat normal food for several days.

The impact of the shake during training. Proponents of protein shakes are of the opinion that for rapid, effective muscle growth, you need to consume a large amount of protein right during your workout.

However, we know that muscle growth is a complex and lengthy process.

During the load on the muscles, the metabolism in them shifts towards catabolism, that is, muscle cells use the glucose and protein substances contained in them for work.

When there is no load, the metabolic processes in the muscles are shifted towards anabolism – the processes of accumulation of glucose and restoration of the normal amount of protein are taking place in the muscles. Also important is the indicator of accumulation of lactic acid in the muscles during their work. A high concentration of lactic acid in the muscles means that the muscle fibers are working “at the limit”. It is the high content of lactic acid in the muscles that leads to the launch of a mechanism, a series of reactions that provoke the growth of muscle tissue.
In other words, muscles simply cannot grow directly during physical exertion, because at this time, on the contrary, they reduce their mass.

The need for additional protein appears when you rest, after a strenuous workout, which accounts for the most intense muscle growth.

Most recreational athletes do not need a serving of extra protein, because a complete diet, including protein-rich foods, provides the required amount. The main thing is to eat on time (an hour or two after training). But the acute need for additional protein can be experienced by professional athletes who consume protein shakes in the period before the competition.

Why you should not get involved in protein shakes? It is worth remembering that a little of everything is good. No need to overdo it. Same with protein shakes. Excess protein in the diet can result in some health problems. One of the output products of protein is uric acid. Its accumulation in the body can cause the development of gout and urolithiasis.

There is also a stereotype that a protein shake, no matter how much you consume it, can never turn into fat. However, it is not. Our body any substances that provide us with energy can be converted into fat.

You should not be afraid of protein shakes, but you should not get hung up on them, considering them manna from heaven, which will help you build huge muscles at once.

A balanced diet based on dairy and sour-milk products, fish, meat, cereals and cereals, flour products will allow you to develop gorgeous muscles and maintain excellent shape even without drinking a protein shake!