You must have seen various fitness trainers and gym instructors clad in their sports attire, hitting their gyms and sipping their protein shakes to keep themselves fit and maintaining those coveted muscles all of us want.
But the one question that often pops up in our mind is: do they follow the same diet regime and consume equal amounts of protein powder when they are not working out? So the answer is a resounding YES. They take the same meals, exact proportion of protein, and do not alter their diet plans.
Mars bar protein powder acts as a nutritional supplement for our body and helps build up muscles and repair tissues simultaneously. Moreover, it induces hormones and enzymes and apart from that, it also helps in losing the body weight and toning the muscle tissues.
So, it doesn’t matter whether you are working out or not; it would be best if you consume protein at any given time because it is vital for our body.
So what exactly are we talking about in this article? So amongst all the dilemmas, I am going to talk about whey proteins, the most illustrious and commonly used protein powder, and whether you should be taking protein on your recovery days while you’re not working out.
So, let’s check out whether the algorithm of whey protein-dense beverages would match your expectation levels and help you through your transformation goals or not.
I’ll let you in on a little secret: They by far exceed your expectations!
What is Whey Protein?
Whey protein isolate is regarded as a complete protein, meaning it is fully loaded with all nine essential amino acids. This alone is important for primary bodily functions, from producing new immunity cells to repairing and reinforcing damage muscles. Besides this, you will be amazed to know that it is an enriched source of minerals and vitamins that keep the body in good shape and contribute further towards muscle growth.
It is packed with two major proteins, ⍺-lactalbumin and β-lactalbumin. These are a key element in improving muscular function when used alongside a training regime and complete diet that contains minor proteins and healthy fats, which is something the whey protein does not necessarily contain.
Whey protein is a combination of all the proteins found in the discarded liquid portion produced at the cheese manufacturing process. It is found in all types of animal milk, including humans. In simple terms, it is different from other proteins, or we can say that it is an excellent source of high-quality protein.
This appetizing protein powder is fully loaded with nine essential amino acids and has lower lactose content. Besides, you will be amazed to know that it is an enriched source of minerals and vitamins that aids muscular growth.
It is not packed with minor proteins, but you will also see two major proteins in it like ⍺-lactalbumin and β-lactalbumin. Well, here we understood what whey protein is and from where it is derived.
The second question that could strike us is why should I opt for Whey Protein as we have lots of options in front of us. So, the answer to this question isn’t a one-liner and we’ve gone through it in a broader sense, below.
Why is Whey Protein essential for us?
According to some people, the primary purpose of consuming protein powder is to reduce weight and tone the muscle tissues. If you also believe the same, then it’s high time to rethink about it, because the task of the Whey Protein does not end here, as it has lots more to offer than toned muscles and lesser fat in the body.
Truly said, ‘Not all proteins are created equal’ since some protein forms are way better than the others. Whey protein is the classic example of the serious and better whey proteins because you will see the incredible range of essential amino acids that is impossible to find in any other protein powder.
If you aren’t convinced why whey protein shakes are an excellent choice for you, then here I am giving you a closer look at all the whey protein benefits.
Increases Muscular Growth
Push-ups, pull-ups, sit-ups, strength training, and what not do we do to gain muscle growth but all our efforts go in vain when we consume wrong protein shakes that are high in calories and have added sugars, artificial flavors, and much more stuff.
Whey Protein is an effective supplier of protein and amino acids that serves as the building block of increased muscle growth. It induces the anabolic hormone release that triggers muscle growth like insulin.
If you are wondering why you are not getting the desired result after doing lots of hard work in the gym, alongside drinking your daily protein powder, then, you possibly have your answer. Yes, it would be best if you change your protein powder.
Elevate Your Immunity Level
Do you often get sick because of your weak immune system? It often happens with most people, but now the time has come where you can shed all your worries related to less immunity by immersing yourself entirely in the fantastic taste of mouth-watering whey protein shakes that are efficacious immune boosters.
Fast Absorption
Do you find digestion problems upon consuming a high protein meal like chicken or steak due to its heavy texture? In that case, you won’t face a problem with Whey Protein. It becomes quickly available for your muscle and provides you with the best solution to be absorbed and utilized efficiently.
Induces Weight Loss Process
Have you tried all the ways to fit yourself in your favorite dress, but get disheartened every time due to the unwanted misfit? It’s time for you to adorn yourself in your dream attire by shedding some fat with whey.
Lowers Down Cholesterol
If you often face your cholesterol fluctuation issues and think that any supplement intake would worsen your situation, including Whey Protein may still be of some hope. It will provide you with an adequate supplement of protein to your body and lower down your cholesterol level.
Lowers Down Your Hunger level
If you are just always hungry, maybe give a try to whey protein? Whey protein curbs hunger pangs and also suppresses hormone levels associated with hunger for several hours. It’s quite evident that we feel hungry when we spend plenty of hours in the gym, so a glass of whey protein can satiate your hunger for extended periods.
Stress Buster Drink
Are you finding yourself dragging towards depression? Or maybe your working abilities are getting affected due to mood swings?
So at this point, you might think of ditching your depression pills as they might not show any effect on you, then it would be best if you make this flavorsome drink an inseparable part of your meal plan as a great stress-buster.
Wound Healing Properties
Well, now it won’t be wrong to call whey drinks a magical potion because it can even produce therapeutic properties by healing wounds.
People who suffered from chronic wounds and burns have seen a significant difference in their skin texture after consuming whey consistently.
Protects From Chronic Diseases
You will get a wholesome range of supplements in the market that gives you numerous health benefits like controlling your excessive weight and building up your muscle tissues?
But have you found a product that has a lot more to offer than fitness? If not, all you have to do is stretch your arm toward the shelves of Whey protein, pick it up and get it to your place.
The whey protein as per research may be able to protect us from really harmful diseases like cancer, reduce the symptoms associated with depression and stress, hepatitis, and give an enormous boost to the HIV patient’s immune system. Moreover, it also increases bone mineral density.
Now that you’re already rushing to buy yourself a jar of whey protein to reap all the benefits that you can from it, halt in your steps because there’s something more. Of course, the shopkeeper will ask us which variety of whey protein and if you’re not sure which one to get yourself you will be standing before the shopkeeper with an ‘ah! and umm..’.
To save you from embarrassment, this tempting ready to make concoction comes in three variants that you must know about. So, let’s get started with it.
Types of Whey and Which one you should be choosing
The Whey Protein is available in the market in three different variants according to the amount of the primary ingredients available in whey and nature of processing namely concentrate, isolate, and hydrolysate. Choosing one out of the three can be perplexing but while you do, remember that every protein apart from its regular benefits has some exclusive characteristics from the calorie content to the taste.
Concentrate
Concentrate Whey Protein has 70 to 80% protein where it constitutes some amount of lactose and fat. Besides that, it has a delicious flavor and is one of the preferred choices of majorly all athletics.
With proper utilization of this effective protein supplement (alongside workout), I have seen many people who had been striving hard to gain healthy fat gain around 10 pounds of muscle. Besides that, there was a drastic change in their overall strength in about a month.
Now I’m not exaggerating but I genuinely believe that you won’t receive the result-oriented goals unless and until you won’t have a balanced nutrition program along with incorporating a high-quality protein source into your daily regimen.
Isolate
Are you lactose intolerant and looking for the right protein? Isolate Whey Protein contains more than 90% protein and has a little amount of fat and lactose. However, it is also deprived of lots of essential and beneficial nutrients that you will find in concentrated Whey Protein.
One of the biggest advantages of consuming Whey isolate is that you can easily digest them and have a better amino acid profile than egg whites which means it has the highest biological value that you can get from any food or supplement.
This makes whey protein the best supplement for your post-workout meal because of how easy it is for your body to process it and make it available to the muscles.
Hydrolysate
Also known as hydrolysate whey protein, this segment of whey is available in the pre-digested form so that our body absorbs it quickly.
It can spike your insulin level from 28% to 43% as compared to Isolate Whey Protein. If you are partly intolerant to whey or have bloating issues, Hydrolysate is the best whey protein to consider.
Why should one consume Protein After a Workout?
Proteins are one of the prime micronutrients for athletes, bodybuilders, and anyone else involved in regular exercise.
However, it can be complicated to make sure that you are consuming protein frequently all day long. Protein supplements are considered to be an easy, tasty, and relatively inexpensive way where you reach all of your nutritional demands.
What if I skip my protein diet or have inadequate protein in my diet? So the answer is, if you are not getting enough protein, then it will surely destroy your muscle and promote catabolism, which is detrimental to any fitness program or goal.
Protein has many benefits, and if your body doesn’t get enough protein from other sources like food, a protein supplement is a great substitute. Besides that, there are so many quality proteins available in the current market that you need to be sure to find the protein supplement right for your specific needs.
It does not matter whether you will use it for bodybuilding or a fitness program, you can pick the right protein supplement by taking both the ingredients and the cost into consideration.
Work out sessions in the gym induces a lot of physiological stress on our body. When we exercise, our muscles’ fuel resource starts depleting, leading to minor damage to our muscular tissue. Therefore, it signifies that it’s highly important for our repairing and replenishing of our muscular tissues.
Exercise tears down our old and worn off muscles so that our body performs more utilitarian actions. However, it is crucial to supply the right and adequate amount of nutrients to come back to their original shape.
Now, what should be our goals for our post-workout meal? Well, our post-workout meal is not so complicated as it seems to be. All we have to do is follow the right regime and eat the right amount of protein to help us achieve our goals. Adequate protein powder will help in reducing fatigue and muscle soreness.
Besides that, it also helps in the reduction of the cortisol level just after your workout. It also helps in enhancing the overall post-workout recovery.
Should You Take Protein Powder Without Working Out?
Our stress increases manifold when we are asked to consume protein shakes even on our rest days because we assume that it has a reverse reaction on our body and instead of losing weight, we may start gaining it.
Such a problem won’t arise if you add an apt amount of protein in your diet with a good nutrient value. Supplementing protein is not the only requirement of all athletics, gym trainers, and bodybuilders – it’s a necessity for everyone including you. In fact, it is essential to get the proper amount of protein for people who might need an extra boost, such as athletes, vegetarians, or vegans.
If you are looking for the specific ways by which you can build up your muscles quickly and give a great boost to your macros, and shrink the recovery timing, then you can make it happen by consuming a decent amount of protein in your meals or as protein powder, if you do not have the appetite to wholesome foods.
Remember that protein shakes are not a miracle that will strengthen your muscle tissues and give you the perfect body and lessen your sweet craving. You need to work out and keep a strict watch on your diet. Being deliberate is all that it is about!
Besides that, are you aware of other advantages of having protein powder on your rest days? Very few of us know that savoring this delectable drink on our ‘no workout’ days would help us maintain our sugar levels. That means, it reduces your craving for high sugary treats, and you will feel more satisfied and carry your healthy weight altogether.
Just the guidance of a trainer won’t help you reach your goals, as you have to be extra cautious during your eating sessions, especially on your rest days. Whey protein can show tremendously positive results while your muscles are catching some zzz’s to recover faster by fastening the wear and tear process.
It is crucial to know that protein shakes play a vital role in gaining healthy muscular weight. If none of the muscles goes into the torn or repairing mode, then all the unused and extra protein will lead to fat’s build-up by converting itself into glucose.
Most of the protein shakes are generally high in calories. It depends on what you mix with the protein powder or whether you’re using whey, soy, or milk protein. Your prepared protein shake ranges from being anywhere from 100 to 300+ calories.
Suppose you are adding protein shakes into your diet; in that case, you need to make sure that you’re opting for a healthy, well-rounded diet to avoid unnecessary weight gain and ensure that you’re getting wholesome valuable nutrition and not just protein.
Thus, when I say you should consume protein powder when you’re not working out, it translates to the fact that you need to watch out for the calories in the protein powder that you’re consuming to avoid reverting all the gain.
You must avoid shakes with added sugar and other unhealthy ingredients, especially on those days when they are working out. Otherwise, these protein shakes are none less than what it is — a dessert. You should delve yourself thoroughly into vegetables, fruits, healthy fats, and lean protein and only savor just one 8-ounce serving.
When you’re done, you might think of joining the exercise plan, that will not only allow you to enjoy the umpteenth pleasure of an extra protein shake now and then but will help you lose weight more efficiently and improve your overall health.
Conclusion
So, should you be drinking protein in your resting phase? Absolutely!
Sometimes, just hitting the weights and working out is not enough on its own to make you what you want to be and to get you the result that you are looking for. You should make sure that you are using the right protein supplement to give you immense benefits when you are not shedding your sweat on gyming machines.
The protein supplements or powders come with great responsibility, especially on your rest days and you definitely can not ignore their importance thinking it may be completely unnecessary to consume protein when you aren’t breaking a sweat in the fitness center.
The common notion that protein is merely available to give you the Brazillian bikini body or man of steel muscles is completely wrong. Protein and especially whey protein drinks are infinitely important for you to help bounce back to your game harder and stronger without all that muscle soreness or pain to put screeching halts mid-way.
Protein supplement shops are perhaps the most consistent grosser when we talk about business because these stores would always be in demand, thanks to the never-ending gym enthusiasts.
Pro tip: Both men and women struggle from time to time when they need to buy an apt protein supplement for themselves. It isn’t uncommon to stress about it, especially when you are newly stepping into the healthy world. Therefore do not just go by the fancy names or the whopping price tags, but look for the most transparent of brands that state full disclosure of their ingredients and amounts without any synthetic additives to negatively impact the body.
