Theyre portable, fill you up and help build muscle.
Learn how to make the most of your shake.
But protein shakes arent just for the pros.
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They are a convenient way for anyone to consume more protein.
But there are different types of whey proteins available.
Whey protein hydrolysate is already partially broken down for your body and it can be quickly absorbed.
Whey protein isolate and whey protein concentrate follow closely behind in terms of digestion speed.
Next, soy and pea proteins are also absorbed quickly, but not as fast as whey.
However, if youre dairy-free, the plus here is that these are both plant-based proteins.
Last, we have casein, the champion of slow-acting proteins.
Another benefit to a juice mixer?
It can refuel your bodys carb stores, which is especially important if youre sipping the shake post-workout.
However, the fats in milk, regardless if its dairy or plant-based, will slow down protein absorption.
These additions can boost the flavor and nutrients and turn the shake into a more balanced beverage.
(Kind of like aprotein smoothie!)
However, bothfat-andfiber-rich foodsdigest slowly and will slow down the speed with which protein is absorbed.
This might be ideal if youre using your shake as a meal replacement.
Individual Factors
Factors like age and medical conditions play a role in protein absorption, too.
Older adults, for example, have a decreased ability to absorb and utilize protein.
This window refers to the specific time post-exercise when it’s ideal to refuel muscles with nutrients.
Research says 30 minutes before sleep is the ideal time to drink your shake for these benefits.
The exact time will differ for everyone.
The best time to take your shake will depend on your goals.
2020;29(3):166-173. doi:10.7570/jomes20028
U.S. Food & Drug Administration.Facts about Dietary Supplements.
