Over the years, there has been a much debating over whether or not protein shakes are beneficial when it comes to building muscle mass and improving performance. The fact is, when used correctly, protein shakes can play an important role in how well an athlete progresses in their workout program and how quickly they reach their goals. Because protein is used to some degree in almost every function in the human body, more is needed when the body carries an excess amount of muscle tissue. The key is to get the amount of protein the body needs without overloading on calories that may not be used up during exercise or regular daily activity.
BUILDING MUSCLE MASS: DO PROTEIN SHAKES REALLY WORK?
Protein: Your Body Begs For It
Protein is needed to build red blood cells. It is used by the body to trigger many metabolic processes and it is used to build and strengthen muscle. Part of building strong muscle involves the production of muscle fibers. As a muscle becomes stronger, it begins to increase in mass. Without protein, that increase in muscle mass would not be possible. A person who is trying to build muscle mass must boost the amount of protein they consume to create and maintain muscle tissue. One gram of protein is needed for every 10 pounds of body weight if the athlete wants to be able to build new muscle. As their muscle weight increases, the amount of protein they need will also increase.
One of the biggest problems with protein shakes is the taste. To make them more palatable, many athletes add sugar, honey, chocolate syrup or fruit preserves. While they shakes may taste better, they become a nutritional time bomb full of sugar and an abundance of calories that aren't needed. An effective way to get the amount of protein you need from a shake is to make a smoothie using yogurt, soy milk or almond milk. These options add flavor without the excess sugar and empty calories that can sabotage your goals.
But Be Wise...
Protein shakes often contain an abundance of vitamins and minerals the body needs to function efficiently. It is important to use shakes wisely and not rely solely on them for the protein you need. Because of the extra calories they contain, save your protein shakes for the days you plan a heavy workout. This will ensure that the calories are used up and the protein you consume is going towards new muscle growth. Including more fish and other protein rich foods in your diet throughout the week will help you maintain your muscle mass without adding the extra calories on days when they won't be needed.
