PROTEIN SHAKE MISTAKES
Even if you’re healthy, you need more protein with age. Plus, your body requires more during stressful times such as illness. Yet, up to 41% of women aren’t getting enough of this super nutrient!
Here’s why adequate protein intake is so important…
As you age, your body doesn’t process protein as well as when you were younger. A 65-year-old processes protein about half as well as they did when they were 35.
Protein is vital to life and a power-player in how your body works and functions.
How much protein to include in your day is a simple equation. Studies from Harvard show that including 7g per pound per day is about optimal for most purposes and most people.
To put that into perspective, a 130 lb woman would need 91 grams of protein each day (130 x 0.7 = 91)… That’s about 30 grams per meal.
Protein shakes are the perfect complement to an active lifestyle.
If you’re looking to increase your macros, reduce recovery time after a tough workout, lose weight, or develop lean muscle, then drinking quality protein shakes is a no-brainer.
To make sure your protein shakes are working in your favor, avoid these 3 very common protein shake mistakes…
Did you know there’s an optimal time to fuel up with protein?
Having this irreplaceable body building block within 30 minutes (before or after) a strength training workout is best. That’s the window of time when your muscles are most receptive to assimilating amino acids and rebuilding the muscle and bone.
Protein Shake Mistake #1: Don’t Have a One-Way Mindset
If you think protein powder is only good to use for shakes…think again! Don’t constrict yourself to only mixing it with liquid. You can use the powder in everything from pancakes to cookies… from pudding to mousse!
Here are a few of my favorite tasty ways to incorporate recipes…
• Almond Joy Protein Cookies
• Chocolate Protein Mousse
• Protein Pancakes
• Oatmeal Raisin Protein Cookies
• Chocolate Almond Butter Chia Pudding
Protein Shake Mistake #2: Time It
When you include protein can be just as important as important as the quality of protein you consume! According to top strength training researcher Dr. Wayne Westcott, Ph.D,It’s best to have protein within 30 minutes of strength training, because that’s when your muscles are most receptive to assimilating amino acids and rebuilding the muscle.
Protein Shake Mistake #3: Cater To Your Gut
The most popular form of protein shakes is whey, which is a milk derivative. While I love the creamy texture of a whey shake, some people can have a sensitivity to dairy without even realizing it. For plant-based options, soy is a common alternative. Do your research! For some people, soy protein isolate can cause inflammation, skin issues and nausea. So be kind do your gut and find a formula that caters to your system. If you’re looking for a nut-based plant formula, check out the KS Wellness Vegan Shake!