The best protein shakes for your Skillathletic workout
In relation to fitness and, more generally, in wellness, there is much talk of protein shakes. For some years now, they have been very fashionable and recommended as the best nutritional supplement to achieve top physical and athletic performance. A great advantage of protein shakes is their rapid digestibility, given the liquid consistency of the drink that facilitates the supply of protein to the body.
However, what are protein shakes specifically? Protein shakes are supplements that can be taken before or after training, between meals or – if desired – as a replacement for lunch or dinner.
How protein shakes work
Our body is largely made up of proteins, which in turn are made up of various amino acids. They are responsible for our muscle growth, but also for the recovery needed after an intense workout: they serve to maintain the right balance between the effort made by the muscles and their recovery at rest.
The ideal and most natural way to introduce protein into our body is to follow a balanced diet, preferring foods with a high protein content such as white meat, fish, legumes and eggs, without forgetting to take antioxidants, vitamins and minerals.
For the recovery of the energy spent during the last training, carbohydrates are also essential, even if in moderate quantities.
The protein requirement of an adult person varies naturally according to the type of activity practiced: those who do sport at an amateur level need 0.8-1.0g of protein per kg of body weight; it goes to 1.2-1.6g for endurance sports and 1.4-1.7g for team sports. As you do muscle building, it is necessary to introduce 1-1.2g of when in the maintenance phase and 1.5-1.7g in the build-up phase.
After a Skillathletic session, particularly in the Brave or Mighty classes, a protein dose similar to that of endurance sports is recommended. Be careful though: if you ingest more protein than your body requires, it will be stored as lipids and, in the long run, health problems may arise.
When to consume protein shakes?
If it is not possible to replenish all the proteins through food, a protein shake can be of great help, especially after a high-intensity workout: it is certainly easier to prepare than a full meal. In addition, many preparations have a very low fat content – a health booster to facilitate protein absorption.
Never Stop. Take part in a class designed to test your stamina limits and push them for as long as you can. Boost challenges the basic abilities of agility and stamina.Discover Boost
Get Comfortable with the Uncomfortable. Increase your "power-endurance" in an equally balanced workout between power and stamina, aimed to let you reach the apex of your phisical and mental toughnessDiscover Brave
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FAST is a specific speed training, the most advanced component of performance. Short but intense drills dedicated to the improvement of speed and agility of movements.Discover Fast
What protein shakes ingredients are right for your workout?
Just go to any specialty store or e-shop dedicated to food supplements and you’ll find that the range of protein shakes powders and ingredients is really wide. A wide range of brands, types and compositions with prices that vary greatly depending on the quality and degree of treatment of the ingredients.
For example, if whey proteins are isolated and hydrolysed for protein shakes, the cost will be much higher: the shake will contain very few fats and carbohydrates, speeding up the process of protein absorption.
This feature makes protein shakes perfect before, after and during a workout, thanks to their high digestibility and the fact that resistance training requires a constant flow of protein intake before, during and after each session. However, do not rely on your instinct and always ask an expert for help in choosing the best way to optimize your goals.
Leucine is an essential amino acid, belonging to the category of branched amino acids. It is mainly found in chicken, in many varieties of fish, in milk, yoghurt, ricotta cheese, legumes and dried fruit. In sports, it is very important for those who want to increase their muscle mass, for those with overtraining syndrome and for those who want to speed up recovery after intense physical exertion.
The ideal time to take these rapidly assimilated proteins is when you wake up, as the body needs to receive these nutrients in the morning. Even in the evening, it is necessary to store high quality proteins to help the body in the recovery phase, such as casein, which, in this case, is much indicated because it is absorbed slowly by the body.
Because of the properties of this ingredient, it is recommended to consume it especially during a training programme that includes Mighty, whose focus on weightlifting and muscle mass gain requires a constant supply of protein.
It is the best known type of protein preparation: easily digestible, quickly assimilated and rich in leucine, ideal for protein synthesis before and after training. Also indicated for lactose intolerants, as it contains only traces of it.
Milk proteins (casein)
Compared to whey protein, milk protein contains less protein and more lactose. Casein is absorbed more slowly and provides the body with protein for several hours. It is advisable to take this protein before bedtime.
They are absorbed slowly by the body and do not contain many carbohydrates or fats such as hydrolysed whey proteins. They are perfect when used during workouts, but have less impact on muscle protein synthesis, as they contain less leucine.
They are a mix of three or four different types of proteins with average digestibility, depending on their composition. Multi-protein shakes are suitable for total body training that combine moments of muscle development and muscle definition, such as Boost classes.
This type of protein is absorbed quickly, is low in leucine content and contains natural lactose free creatine. It is used for medium intensity training.
They are the alternative to the best-known animal proteins and they are mainly used by vegetarians and vegans. Their biological value is lower than animal protein preparations; they provide the body with energy at medium speed.
Peas, hemp, rice and some types of vegetables are ideal for optimizing the protein intake in a vegetarian and/or vegan diet. However, the biological value is much lower than that of animal proteins and richer in carbohydrates and fats.
The three rules with protein shakes you should never forget
- Protein shakes are useful before, after and during training, without exaggeration;
- Give priority to natural foods: do not replace a balanced diet with a protein shakes;
- Protein shakes are nice, but not always necessary: if you use them, choose the one that best suits you, ensuring that their ingredients are always pure.
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