Ah yes, protein shakes… The easiest meal of them all. And yet, so many people fail to take advantage of them.
While daily protein shakes by themselves won’t burn fat or build muscle, they are an essential part of the Warrior diet.
I’m currently writing a new book that is much more than your typical fitness program. Yes, I will still cover the science behind nutrition. This includes things like protein shakes and reducing stomach fat and all that.
But, this book is much more than that. I will take you and your mind on a journey. It is unlike any fitness or diet book you’ve ever read. Your mind will be disrupted.
Anyway, one of the big questions I get from people regarding nutrition is what to eat before and after workouts.
There’s always a new fad in the fitness industry. One year it’s this, the next year it’s that. For example, I would say the biggest fad right now is intermittent fasting (IF for short).
Is IF good for you? Sure. But do you need to do it to lose weight or build muscle? Of course not. People have been building lean physiques for decades without fasting.
No matter what industry you look at, there will always something that is the current hype. And, often times it isn’t anything new. It just happens to make a comeback for a little bit.
At the end of the day, it’s the science that matters when your goal is to burn fat and get fit. If you ignore the science, you’ll struggle to maintain your lean physique.
Another common question I hear is about meal timing. Does it really matter when you eat? How often should you be consuming protein? And how much protein for each meal?
These are legitimate questions. Luckily for us, the science is in! There’s no need to assume anything. What I’ll talk about here is what the latest research suggests.
However, keep in mind: our bodies are unique to ourselves. What works for one person might not work for you. And, that’s okay!
When To Consume The Protein Shake
You’ve just had an intense fat burning leg workout. As you complete your final rep, you’re looking forward to getting that protein shake you’re always told to consume.
You’ve probably heard that the best time to consume a protein shake is within 30 minutes of your workout. So how true of a statement is this?
For me personally, I’ve never really seen any huge difference when I take in the protein. The precise timing is miniscule for your overall goal.
I’m a big believer in listening to your body. Obviously, if you haven’t eaten anything for awhile, then your body will be hungry following your workout. Get that protein in!
You’ll often see protein shakes advertising as “digested in 30 minutes.” That’s cool and all, and I’m sure there’s a benefit to that. However, at the end of the day, your overall protein consumption in a 24 hour window is what really matters.
The actual timing of when you consume your protein isn’t nearly as big of a deal as supplement companies would want you to believe.
And, if your daily protein goal is 150 grams, one protein shake will cover about one-fifth of that, if not less. These companies are in the business of making money. Always keep that in mind whenever you’re reading anything that is selling something.
This is what I personally do: I make a big smoothie with my protein powder. I add blueberries, frozen spinach, flaxmeal, a banana and some peanut butter into a blender. The end result is a calorie packed meal of around 600 calories.
This is how I recommend you use your protein. If you don’t have a blender that you can put to use immediately, then purchase a Magic Bullet. They’re cheap and they get the job done. I still use mine everyday.
Real Food Should Still Be Your Go-To
Remember what protein protein is: it’s a dietary supplement. They are to be used when you need to get more protein into your diet. They are not truly a meal replacement unless you use them as a big, fat smoothie as I wrote about above.
With that said, protein powder will only add anywhere from 20-40 grams to your daily goal. Therefore, you need to make sure you are eating enough real food per day.
I recommend men and women who are overweight to greatly increase their protein intake. This makes it really easy to burn fat when you’re used to a high carb, high fat diet.
So, the easiest way to increase your protein is to start buying foods high in protein. These can be anything such as:
- protein bars
- protein powder
- eggs and egg whites
- ground beef
- ground turkey
- turkey or ham slices
- cottage cheese
There are plenty more foods you could eat as well. Get used to reading nutrition labels. Go to the store and see which foods have high amounts of protein.
The protein bars and protein powder will make it much easier for you to get your protein in.
For example, I usually recommend women to eat in the range of 100-120 grams of protein per day.
If she eats a 20 gram protein bar for breakfast and a 30g protein shake after workout, that’s already 50 grams. All you would need now are a couple more meals with 30 grams each and you’re good to go.
It’s much easier to hit your protein goals than you think. If this sounds difficult to you, it’s because you’re used to eating breads, crackers, cereals and other high carb foods. Time to put the bag down, buddy.
Learn To Love Your Protein Powder
There are many more uses for protein powder than just smoothies. If I know that I’m going to be going out with friends for several hours, I’ll quickly have 30g of protein powder before I head out.
And, if I get back late and I didn’t eat protein when I was out, I’ll myself another drink. These aren’t smoothies, either. I’ve gotten used to throwing protein into water and chugging it. You gotta do what you gotta do fam.
The most important thing you can do for your body while losing weight is getting enough protein in. Without protein powder, this would be incredibly difficult.
I stick to unflavored protein powder because I am making smoothies nearly everyday. If you aren’t interested in the smoothie meal, then go ahead and buy some flavored protein so that it tastes decent.
You may also add protein to yogurt to give you a protein-packed snack. I personally love adding chocolate-favored powder to yogurt. I think it tastes great!
Think of other ways you can get creative with your powder. You don’t “need” it really, but it makes the journey of fat burning much easier since you won’t have to cook, clean and eat as much per day.
As a Lean Warrior, I want you to have a great lifestyle. Protein powder helps immensely with this. For example, I am going out with friends tonight. I know I’ll probably eat something high in fat and carbs. A drink, or three, may be had.
Therefore, because I am planning ahead, I will take another protein drink tonight when I get home to make up for the lack of meals I would normally had.
Another factor is that after an intense workout session, you might be tired as hell. Who wants to cook up a big meal after all that work in the gym?
A protein shake makes your life much easier. Have some protein, a banana, and relax. I’ll spend about 10 minutes making my post-protein smoothies every day. It’s not a big deal for me as I enjoy the process. Plus, they taste great!
How Protein Shakes Help You Lose Weight
If your goal is the Lean Warrior physique, then I highly recommend you add protein powder to your diet.
Remember: most people who are overweight don’t consume enough protein. Their diets are usually high carb, high fat and low protein.
This is why most people have a terrible metabolism. You need to implement a healthy, high protein diet with some interval training to fix your gut.
Dropping your carbs and increasing your protein will jumpstart your metabolism. You’ll be shocked at how quickly to start to burn fat and lose weight.
Your cortisol levels are so high from the high carb diet you’ve had over the years. Dropping sugars and carbs will fix this problem. The HIIT workouts will add even more fat burning to this process.
So, the protein shake is much needed for those of you who are overweight. It will immediately add more protein to your daily diet. If you were to replace your carb meals with protein meals, you would be in awesome shape before you know it.
Questions? Comments? Leave them below and I’ll help you out.