Protein shake in fitness life
Let’s talk about the protein shake. There are various controversies or debates in the world about the combination of certain foods. Some of them are: Should pineapple go on pizza or not? Are salads only salads if they have fresh vegetables? Should fruits accompany the cereal or not? Perhaps one of the most talked-about debates in the world of sports is: should the protein shake be combined with water or milk? If this is one of the questions that you have asked yourself at some point without finding an answer, you have come to the right article.
But first, let’s do a brief review of the effects of protein shakes and supplements on the body for strength training. As is known, these protein shakes are consumed by the population looking for a series of physiological and metabolic effects on performance and recovery.
Some scientific studies show that the intake of these supplements improves the gain of lean mass, especially those that contain concentrated whey protein as an ingredient compared to other proteins. And also, Some results show significant increases in the variables of mass, fat-free mass .
In the same way, studies conclude that these protein supplements positively affect the recovery of muscle damage since after exercise, the intake of these increases the rates of muscle protein synthesis and stimulates the presence of “leucine” for optimal muscle recovery after routine efforts .
Mix my protein shake with water or cow milk?
Let’s go back to the first point. What should I mix my protein shake with with water or milk? Keep in mind that most supplements dissolve easily with any liquid to be ingest . Sometimes the water is the fastest option, but it is not always the most palatable.
If we analyze, mixing a protein shake with water only guarantees that the only.
The nutrients that we will obtain from the mixture will be those that appear on the container’s label. Now, if we mix it with milk our shake will get a better flavor, but it will also increase the protein intake and its nutritional contribution in general.
It is important to know that the shake mix with milk or water will depend on personal preferences and nutritional goals. If the goal is to gain muscle mass, a greater source of protein and nutrients is necessary. Or, if you want to lose weight, a lower calorie intake is recommended.
Protein with water
Mixing our supplement with water is the easiest and simplest way to prepare a protein shake. As we already mentioned, if we add water to the supplement,
we will not add calories, proteins, carbohydrates, or fats. The only nutrients that you will get will be those mentioned in your supplement. This is perfect if your goal is to control calories in your daily diet.
The first factor is the volume of a given drink: the more you drink. The faster the drink empties from your stomach and is absorbed into the bloodstream, where it can dilute body fluids and hydrate you.
Therefore, second factor that affects how much a drink hydrate is related to the nutrient composition.
example, milk found to hydrate And also, longer intervals than normal water.
And also, It contains lactose, protein, and fat, which help delay emptying fluid from the stomach and maintain hydration for a longer period long.
Protein mixed with milk
And since we are talking about milk, we can mention that the mixture is perfect. For people looking to gain more muscle mass from exercise and a balanced diet.
It is important to know that most supplements made from .Starting from this point, we must bear in mind that if we add milk, we will also be adding new nutrients that come with this food. And also, Like for example :
- More proteins of high biological value
- Fat (in the case of using whole milk)
- Carbohydrates (lactose)
- Vitamins A and D
As the sources, we relied on for this article demonstrate, the more high-quality protein, the greater the increase in muscle mass . And also, added to an exercise routine and the search for good hydration, will make the results of our training optimal.
Essential differences between mixtures
The conclusion on mixing a protein shake with water or milk defined by the addition that made to the supplement equation.
therefore, Some pages specialized in the production of protein supplements, such as the multi-famous The Protein Works, mention that “the additional protein content and amino acid composition of milk can also help stimulate protein synthesis more effectively than water”.
Now that you know all this nutritional to improve your routines and training do not hesitate to mix your supplements with milk. Remember that you will get not only a super delicious taste but also muscle optimization.
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