It’s important to train hard and recover well. Nutrition plays a significant role in recovery. When it comes to changing your body’s composition, gaining muscle, and losing weight, protein, in particular, plays a significant role. And a practical choice for consuming more protein each day is protein shakes. However, should you consume protein shakes on days off?
In this article, we’ll go over how important protein is on both workout days and recovery days. We’ll also cover the benefits of including a protein shake on rest days and options to maximize protein consumption for muscle growth and muscle recovery.
Table of Contents
What is Protein and Why is It So Important?
There are three main macronutrients, and one of them is protein. Amino acids are the building blocks of protein. Organic substances known as amino acids are composed of carbon, hydrogen, nitrogen, oxygen, and sulfur. Proteins serve as the building blocks of muscle, just as amino acids do for proteins.
The primary purpose of the protein in our diet is to build and repair cells, including muscle cells damaged during exercise. Muscle fibers are harmed while performing resistance exercises in the gym. This damage is a normal, required reaction for the growth and development of muscles. The body repairs muscle fiber damage by fusing the frayed fibers together. Increased muscle mass and size are the results of this fusion of muscle fibers.
Protein consumption after exercise is therefore crucial for muscle growth and repair. Eating protein after an exercise provides your body with the necessary amino acids to repair and rebuild muscles that experience damage.
Should You Drink Protein Shakes on Rest Days?
Overall, taking protein powder is never necessary. You can get just as much, if not more, protein and other nutrients from whole food sources. As an alternative, be sure to eat a balanced diet. Over time, using protein powder in place of other naturally derived protein sources like eggs, fish, and chickpeas could result in nutrient deficiencies.
However, protein shakes are a great tool if you lead a busy life and don’t have a lot of time to prepare meals but still want to have a high-protein diet. While the evidence regarding the best times to consume protein is conflicting, there is no doubt that prioritizing adequate amounts of protein daily and over time will increase muscle mass. This recommendation holds true regardless of whether you are training or resting.
Is Protein Powder a Good Source of Protein for Rest Days?
One frequently asked question is whether you should eat differently on days you work out versus days you’re in recovery mode. The short answer is no, really. The diet on days off should resemble the diet on days when you work out. This is because your body needs the same nutrients even on the days you’re not working out to recover properly.
Protein is essential for supporting muscle recovery on rest days. It’s important to consume high-quality protein sources on non-workout days to optimize recovery. Protein shakes are one excellent source of protein that can be consumed on both active and non-active days.
Protein shakes can be a great option for rest days, unlike other fitness supplements that necessitate proper timing. Protein powder is typically ingested at any time of the day. Instead of timing, getting the right amount of protein each day is crucial.
How Much Protein Does the Body Need to Support Muscle Growth and Repair?
One common question among active consumers is how much protein our bodies need. The American College of Sports Medicine (ACSM) recommends that people who regularly lift weights consume between 1.2 and 1.7 grams of protein per kilogram of body weight each day. For every pound of body weight, this equates to 0.5 to 0.8 grams of protein.
The recommended daily intake of high-quality protein for a person weighing 150 lb is 75 to 120 grams (0.5 to 0.8 times 150).
Each person has different requirements for their daily protein intake. Encourage your clients to determine the ideal macronutrient composition for their goals by consulting a nutritionist or personal trainer in-depth.
Benefits of Protein
The building block of muscle is protein. The amino acids that makeup it enables our muscles to expand and heal after being damaged during exercise. Thus, protein is necessary for muscle hypertrophy and aids in your recovery following a workout, whether you consume it as a protein supplement or in the form of food.
Research also suggests that whether you are supplementing protein or eating foods high in protein—such as eggs and chicken—you should aim for up to two times as much protein as the recommended dietary allowance (RDA) of protein if you want to gain muscle. The RDA for protein is.36 grams per pound of body weight.
Additionally, protein requires more energy to digest than fat and carbohydrates due to its higher thermic effect. Additionally, it may help increase metabolism and calorie expenditure even while you are at rest. By adding higher amounts of protein, you are staying fuller longer and will actually burn more calories even when you aren’t exercising, like on rest days.
Protein is also very satiating, so it will help you feel fuller for a longer period of time. If you tend to be busy between meals and need your meal to keep you satisfied for a significant time, protein can help. If managing your weight is your objective, this is also helpful.
Conclusion: Not Necessary
Making sure you consume enough protein is easy with protein shakes. They can be especially useful following a workout if you’re trying to gain muscle mass. On rest days, you are entirely free to consume protein shakes if you choose.
Overall the most important thing is eating a balanced diet and getting the right amount of protein for you daily. You should still consume enough protein even if you are not trying to get in shape and don’t want to put on weight or build muscle. Consult a registered dietitian or a healthcare professional if you need assistance figuring out how much protein you require each day.