I started my mornings with a protein shake each day and noticed a significant increase in muscle mass.
We all know that it is important to run your body with protein and nutrients. But when you do not have time to make a properly balanced breakfast every morning, it is challenging to get the essentials you need. So taking a protein shake on the go is convenient and simple, but is it really advantageous? Yes, according to people, this eats, not! Talked to who changed breakfast with a protein shake every day for a week. Here are five remarkable changes that happened.
More energy
Jennifer RapchakFitness Director at Results fitness gymBased in Alexandria, Virginia. She leads the fitness team, does personal training and does group programs. Rapchak needed constant energy to do so through the day and started drinking protein shakes to help. “The biggest change was that my energy remained consistently for 12 hours,” she says. “Before protein shakes I would crash around 14.00 and need coffee or snacks. With 25-30 g of whey protein every morning, I maintained a stable energy from my first Bodypump class through tonight’s workout.”
Better recovery time
Another way that protein shakes helped Rapchak was the recovery period between workouts, which she says “improved dramatically.” She explains, “as a Les Mills instructor who taught sprint and CXWORX classes, I noticed that I was not so sore between high-intensity sessions. My strength training numbers also went up-I added 10 pounds to my deadlift that week.”
Appetite control
An unexpected, but welcome change that Rapchak noticed was appetite control. “Protein Shakes held me full until lunch and prevented the sensible snack that used to trace my nutrition,” she says. “After 14 years as ACE-certified coach, I tell clients that protein timing is as much as the total intake for anyone doing morning training.”
Less muscle stiffness
Dr. Nick Hadinger, DPT, USAW-1, founder, Streamline physiotherapyIs a former division I -Simmer who competed in Olympic experiments and suffered a shoulder injury for which he needed physical therapy. “I knew my body needed serious protein to rebuild muscle tissue after the procedure,” he explains. The shaking he used was optimal nutritional gold standard with frozen berries and oats and experienced a big difference within five days, “I noticed significantly less morning stiffness and faster recovery between my physiotherapists,” he says.
Improved sleep
To start his wellness trip, Dr. Hadinger his clinic protocol: 1.4-2.0 grams of protein per kilo of body weight daily. “At 175 pounds it meant 110-140 grams of protein per day,” he says. “The morning shake with 30-35 grams of whey protein gave me a solid foundation for meeting these numbers.” In addition to minor muscle wounds, another big gain for Dr. Hadinger better quality sleep. “What surprised me most was how much it improved my quality of sleep – I think that my body finally had the building blocks needed it for proper muscle repair overnight.”
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