Shakes play an important role in muscle growth because – when prepared correctly – they provide your body with all the necessary nutrients. After strength training, there is a certain amount of “breakdown” caused by the intensive exercise. The whey powder you consume is then quickly absorbed and stimulates protein synthesis. This is how muscles are repaired and new muscle tissue is created. Whey contains all nine essential amino acids that the body cannot produce itself.
It also contains a high content of branched-chain amino acids (BCAAs), which significantly promote muscle growth. Sufficient protein intake throughout the day ensures that muscle cells are supplied with the necessary building blocks. Released hormones such as insulin also have an anabolic effect, which means that whey supports muscle regeneration. The best results can be achieved in combination with structured training and a balanced diet.
Strategic intake of protein
After training, it is particularly beneficial to consume whey powder or protein sources. Most experts recommend within 30 minutes of physical exertion to maximize muscle protein synthesis. However, you should not concentrate your entire daily requirement in this one moment. An even distribution of around 20 – 30 grams of protein per meal supports the steady supply of amino acids to the muscles and thus promotes muscle growth.
The general recommendation for daily requirements is often around 1.6 – 2.2 grams of protein per kilogram of body weight for physically active people. If you exceed the amount, this may cause fewer problems in the short term. Over a longer period of time, things are different. Excess protein is used for energy or converted into fat by the body, which leads to unwanted weight gain. People with existing kidney disease should be particularly careful.
The different types of protein at a glance
Whey protein is one of the most popular options to buy because it is easily digestible and is ideal for taking immediately after training. Casein protein, on the other hand, releases amino acids over a longer period of time, making it ideal for taking before bed. If you prefer a vegan diet, plant-based versions (peas, rice) are good alternatives.
Products that are of high organic quality and come from trustworthy sources often offer better nutrients, so you should take a closer look at the ingredient list when making your final purchase decision. Some manufacturers use artificial sweeteners or flavors that you want to avoid if possible. Check the protein content per serving as well as the carbohydrate and fat content.
In terms of manufacturers, there are some well-known brands that enjoy a good reputation due to their quality and transparency in the ingredient list. Optimum Nutrition, Myprotein, Dymatize and TNT are recommended by the fitness community. These brands have proven themselves and their products are often independently tested for purity and quality.
How quickly you notice results
If you do regular strength training and have adjusted your diet accordingly, you can usually see the first positive results within 2 – 4 weeks. This can be seen in increased muscle strength, better regeneration and visible physical changes. Continuity and regularity are important. If for whatever reason you have to take a break, whey powder is not immediately perishable as long as it is stored in a cool and dry place.
The packaging should always be kept tightly closed to avoid moisture and air accumulation. After the best-before date has passed, a powder may lose some of its taste or nutritional content, but it is rare for it to become harmful to your health. It is advisable to pay attention to your senses to make sure the product is still in good condition. If it has a strange smell or looks lumpy, it is better not to use it.
