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should you include protein powders in
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your diet so why would you want to take
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a protein powder you might want to
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improve recovery you might want to build
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some muscle you can absolutely get
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enough protein from your diet and I
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always recommend getting protein from
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your diet first but it does get to a
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point where getting that much protein
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from food is not easy you need to cook
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can be expensive too so in that case
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taking protein powders as a supplement
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can be a great way to supplement the
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protein in your diet to get more protein
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into your diet help you reach the
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protein goals that will help you reach
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your physique goals what are the main
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reasons for wanting to take a protein
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supplement and how do you know which is
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the right protein powder for you well in
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terms of reasons the main reason for
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wanting to use protein powder or protein
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supplement is muscle growth we know that
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after you've had a heavy training
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session in the gym taking some protein
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powder can help to stimulate muscle
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growth and help to lead to muscle growth
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in the long term the second reason is
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very much related to the first and it's
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Sports recovery so if you're training
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hard getting more protein into you after
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your training sessions will help your
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muscles recover and prepare you for your
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next training session and then the third
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reason is for dieting so a lot of people
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don't know this but protein actually
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helps to reduce appetite so that can be
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one reason that'll stop you from eating
1:21
too much but protein also helps you hold
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on to more muscle as you're dieting so
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you're not going to be losing muscle
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instead of fat which is really really
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important in terms of the right protein
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for you it's all down to experimentation
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play around with the ones that you like
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and that agree with you most can you use
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protein shakes to replace an entire meal
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the answer is absolutely not the reason
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for that is a protein shake obviously
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not only contains protein whereas a
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whole meal will contain carbohydrates
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fats protein fiber vitamins minerals
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polyphenols and a whole host of other
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nutrients that we get from Whole Foods
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which you cannot get from a simple Shake
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that's why we often have whole meal
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replacement shakes which contain much
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more than protein alone now that's it
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you can use a protein powder or a
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protein shake to supplement the protein
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in a meal if you need to get some extra
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protein but don't think that you can
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replace all of your meals with protein
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shakes in the long term it is not
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healthy here are some of the most
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important tips when it comes to taking
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protein if your goal is to build muscle
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aim for at least 1.6 to 2.4 grams of
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protein per kilogram of body weight per
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day okay get enough protein second one
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okay don't have all of your protein in
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one meal protein works best if you
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distribute it evenly throughout the day
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and if you can aim for between four and
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six meals with enough protein so say for
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example 30 to 40 grams of protein per
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meal that is your best chance of evenly
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stimulating muscle growth throughout the
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day next make sure you get protein at
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night before you go to bed remember when
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you go to bed you're going to be fasting
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for at least eight hours you are missing
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out on an opportunity to stimulate
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muscle growth and the last one but not
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least remember to get enough protein at
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breakfast which is usually the lowest
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protein meal of the day when should you
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be having a protein shake I'm going to
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explain this okay if you go to the gym
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and have a heavy training gym session
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okay you're going to stimulate muscle
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growth and you want to be stimulating
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muscle growth for up to 24 or maybe even
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up to 48 hours after that gym session
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here's the thing if you eat protein
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within that period you'll stimulate
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muscle growth even more so that means
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you've got this really really really
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long period of time where you can take
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advantage of that anabolic window to
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stimulate muscle growth it's not just
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immediately after your training session
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so if you really really want to get the
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most out of your training session have
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protein regularly so have some protein
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after your training session have it a
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few hours later have some protein before
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you go to bed get plenty of protein to
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stimulate muscle growth regularly
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an alternative to protein shakes if you
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don't want to tape them absolutely it's
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called real food okay if you don't like
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protein shakes if they don't agree with
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you you can absolutely get enough
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protein from your diet it's just not as
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easy and it can probably work out a
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little bit more expensive because you're
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going to do it need to do a little bit
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more shopping a little bit more cooking
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to get that much protein into your diet
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the reason we take protein shakes in the
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first place is because they're super
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convenient to take now that's it if you
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don't like protein shakes themselves you
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can also use protein powder as an
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ingredient so for example you can make
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protein oats by making some porridge and
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just adding some protein powder in
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you've immediately increased the amount
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of protein you're getting you can also
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add protein powder into things like
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cottage cheese or Greek yogurt to make
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them taste a lot nicer and also increase
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the amount of protein in your diet but
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don't think you need those protein
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powders but they are super convenient
