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Protein shake mistake you might be making

PROTEIN SHAKE MISTAKE #1: You’re Overcomplicating Things

 Got milk? Plus dried fruit and few scoops of almond butter? You’re doing it wrong. “Load up your DIY shake with too many ingredients and you’re going to whack up the calorie count for no extra benefit,”

THE FIX:

It’s simple: opt for some low-sugar ingredients that will help you bulk up your muscle, not your belly. But where can you find recipes to shake up your protein plan? Good question: we’ve got some quick-to-make DIY shakes to help you build muscle all day long.

PROTEIN SHAKE MISTAKE #2: You’re Selling Yourself Short

 When it comes to protein powder, there’s no such thing as cheap and cheerful. If your shake contains a concentrate powder with a suspiciously low price and a long shelf life then you’re forking out for something packed with fat and carbs. These are the best whey protein products you can buy.

THE FIX:

Whey Isolate protein. It’s a touch more expensive, but when it comes to powder you get what you pay for. “Due to its long refinement processing, isolate will give you a higher quality protein without the unnecessary additives,”. Not sure your current shake packs the right punch? Check one scoop of your powder contains at least 20-25 grams of protein. Drop below that and you’ll soon notice your wallet shrinking and belly fat bulging.

PROTEIN SHAKE MISTAKE #3: You’ve Gone Two Scoops Too Far

 You really can have too much of a good thing. If you’re filling your shopping basket to the brim with chicken and powder tubs then we’ve got some bad news: you’re just going to the additional calories could just be increasing your waist line. In fact, trying to copy the diet of professional athletes will only set you up for a career in one sport: sumo wrestling.

THE FIX:

Calculators at the ready: you need (as we have mentioned) 1.5 to 2 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if you’re average of 83kg, you need at least 133 grams of protein each day. Don’t be put off if this sounds like a lot, as one chicken breast contains around 30g of protein. “This means you can easily consume enough without resorting to supps,”. If you’ve already chowed down a protein-packed chicken salad for lunch and a bulk-up burger for dinner, chances are you’ve already met you protein requirements.

PROTEIN SHAKE MISTAKE #4: You’re Making a Meal Of It

 There are too many guys who think all protein is created equal and are swapping for shakes. Don’t be one of them. “It might be quick to take, but a high calorie smoothie is unlikely to fill you up and won’t give you as many nutrients as a proper meal,”. “Plus, a full course means your body has to work harder to break down the food so you use up more calories in the digestion process.”

THE FIX:

If your busy work day makes it too tempting to trade in a meal for a whey shake, then prep your lunchtime the night before. “Focus on things like fish, chicken, turkey, beef for the best protein. They’ve got far more nutrients to keep you full,”. That’s right, investing in some foil, Tupperware and a Mexican tuna salad could be a key step to a chiselled core.

PROTEIN SHAKE MISTAKE #5: You’re Neglecting the Little Guys

Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, you’ll recover more slowly too. That means sore muscles putting the brakes on your performance.

THE FIX:

Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs (branched-chain amino acids) crucial for growth. And leucine? “It’s is the key acid that stimulates muscle protein synthesis and growth,”. “You need 3 grams of leucine to start this process. & Always read the label.

PROTEIN SHAKE MISTAKE #6: You’ve Got A One-shake Mind

Once you’ve invested in a massive tub of protein powder, it’s only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means you’re missing out on more muscle building – and tasty – alternatives.

THE FIX:

Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.

PROTEIN SHAKE MISTAKE #7: Your Timing Is All Wrong

Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.

THE FIX:

When is the best time for a shake? Within an hour after your workout. Because they’re more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If you’re looking to prime yourself before a workout then don’t rely on powder. This rustic spinach and pepper omelet, for instance, will give you the fuel for a full muscle-building session.

PROTEIN SHAKE MISTAKE #8: Beware of Intolerance

A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to. Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative. Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout.

THE FIX:

While you’re trying new shakes, keep a record of what you’re taking and how you feel, so you can identify the culprit in the event of any unwanted side effects. Try to keep a food diary so you can monitor everything you’re consuming. Listen to your body. Allergies make themselves known quickly so be aware of any changes in digestion and complexion. “There is still no substitute for hard work, a solid training plan and a proper nutrition routine. Supplements may make a little difference but unless you’ve nailed the first three, it’s likely to be an exercise in futility.”

PROTEIN SHAKE MISTAKE #9: Getting Your Intake  Wrong

You don’t need to inhale a four-egg omlette with a side of whey protein as soon as you’ve completed your cool down. According to a review published in the Journal of the International Society of Sports Nutrition, your muscle groups are primed for protein for a larger than previously thought. So you don’t need to rush things as soon as you’re out of the showers.

THE FIX:

While every body is different, it’s thought that timing your pre and post- exercise meals could be your greatest muscle-building ally if adding size is your primary goal. For example, if you start your day with a pre-gym snack at 7AM, you don’t actually need another protein hit until your breakfast at 11AM. Your gains won’t shrivel away and, if you’re chasing strength and size, work to 0.7g to 1g of protein per pound of your bodyweight — a figure that’s achievable if you split your macros across three to five meals in the day. Whether that’s a protein shake or an egg white omelette, we’ll leave that decision to you.

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