Taking protein to workout correctly makes the difference between making progress or stalling on your goals. Whether you’re looking to gain muscle mass, lose fat, or improve your performance, the way you introduce gym protein into your daily diet can be key to your progress. In this article I explain in a clear, straightforward and evidence-based way how, when and why you should drink protein shakes or any protein supplement. If after reading it you want to improve your results, sign up for free in Método Bilbo.
Benefits of protein shakes in your training routine
Including protein shakes in your daily routine helps you meet your nutritional needs quickly, easily and effectively. These shakes provide the exact amount of protein powder your body needs after physical exertion, facilitating muscle recovery, preventing catabolism and enhancing hypertrophy. In addition, they are practical, easy to prepare and adaptable to any schedule.
Start training for free today!
When is the best time to consume protein powder?
The time of ingestion largely determines its effectiveness:
- Post-workout: Ideally 30 to 60 minutes after exercise.
- Before training: 30 to 45 minutes before, if you have not eaten anything.
- Upon awakening or at breakfast: Avoids catabolism after overnight fasting.
- During the day: Include protein supplements in snacks or meals.
- Before bedtime: Preferably casein, slow absorption.
Practical guide on how to take protein effectively
How to take protein properly depends on your goals and your diet:
- Dosage: Between 20 and 30g per intake. If you are an athlete, between 1.6 and 2.2g/kg/day.
- Powdered: Mixed with water, milk or incorporated in smoothies, yogurts or recipes.
- In food: Be sure to incorporate meats, eggs, legumes, etc.
- With carbohydrates: Improves protein synthesis after exercise.
Combining protein with creatine: is it advisable?
Yes, combining protein with creatine is effective. Both supplements work synergistically: while protein repairs and builds muscle tissue, creatine improves performance and strength. You can take both together, preferably after training, mixed in the same shake.
Differences between gym proteins and general purpose proteins
Gym proteins are designed to optimize recovery and muscle growth. They generally have rapid absorption (such as whey), high biological value and fewer additives. In contrast, other protein sources may have slower or less concentrated absorption.
Start training for free today!
Importance of choosing a good brand of protein
Protein quality matters. Look for a protein brand that specifies its composition, has quality certifications and good reviews. Avoid products with added sugars or unnecessary fillers. Prozis offers reliable products and on platforms such as FitnessDigital ofrecen you can find alternatives. Here you can find discount coupons.
Muscle mass gainer shake recipes at home
- Post-workout classic: Milk + banana + oatmeal + protein powder + peanut butter.
- Protein Frappuccino: Cold coffee + milk + ice + vanilla flavored protein shake.
- Protein pancakes: Oatmeal + egg + protein powder + Greek yogurt mix.
Considerations when choosing a suitable protein supplement
When buying a protein supplement, check:
- Type (whey, casein, vegetable…)
- The proportion of protein per dose
- The presence of other ingredients, such as amino acids, creatine or vitamins, can also be added.
Final tips on how protein should be taken
Avoid common mistakes such as:
- Consuming more protein than necessary
- Believing that by taking more, you will gain more muscle.
- Forgetting to accompany it with adequate strength training
Which is better: drinking protein with water or milk?
- With water: Less calories, fast digestion, ideal post-workout.
- With milk: More satiating, provides calcium and some fat, better to increase calories or if you take it as a snack.
How should we consume protein for best results?
Spread your protein intake throughout the day, combining high quality sources with strategic supplementation. Associate each intake with a key moment (breakfast, post-workout, dinner) and adapt your intake according to your goals.
How is it most effective to take protein according to your goals?
- Gain muscle mass: Prioritize post-workout + between meals.
- Weight loss: Use protein powder as a snack substitute.
- Keep you in shape: Ensure between 1.2 and 1.8g/kg/day distributed well.
Real results with protein for training: BilboTeam accompanies you
At BilboTeam we not only help you choose the best protein to train with, but we also guide you with personalized plans and routines. Our team evaluates your real needs and offers you practical advice so that you notice results from the first week, don’t waste any more time!
Sign up for free in Método Bilbo and start optimizing your diet today.
