Do protein recovery shakes work?

A new study finds evidence that protein shakes may not help your muscles recover much after a grueling workout. Participants reported muscle soreness and reductions in muscle power and function after working out and having a protein shake. The study was small, and experts say more research is needed.

Should I drink protein shakes on recovery days?

Do I need to eat protein on rest days? In short, yes. Your muscles need protein even on the days you’re not spending time in the gym. Your muscles and other tissues are actively recovering on rest days, and recovery can take up to 24-48 hours.

Is a recovery drink the same as a protein shake?

Protein shakes contain protein, vitamins, and minerals, whereas muscle recovery supplements contain protein delivery ingredients and protein synthesis nutrients. Think about it this way, complete-protein powders provide everything your body needs for protein delivery and synthesis.

How many protein shakes should I drink a day to gain muscle?

A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts. It’s recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

Do recovery drinks really work?

According to performance nutrition consultant Brendan Brazier, high-carb recovery drinks are most effective in a 20-minute window following exercise, as the opportunity to effectively replenish glycogen stores declines with time.

How much protein do I need for muscle recovery?

It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout ( 1 ). However, one study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes ( 11 ).

What are the best post-workout protein shakes?

Plus, post-workout protein shakes help ensure you’re getting the most out of your workout. Caramel Coconut Coffee is a great protein shake to fuel your mornings while giving your caffeine fix in one go. What we love about these healthy shakes is that they balance protein with great flavor.

When is the best time to drink a protein recovery shake?

Consumed within 30 minutes after your workout or practice, protein recovery shakes are ideal choices for quick, easy recovery nutrition. Here are five performance fueling recipes that will speed your recovery after each and every workout.

What is the best protein shake recipe for beginners?

50 Best Protein Shake And Smoothie Recipes 1 Breakfast Time. 2 Berry Protein Smoothies. 3 Chocolate and Peanut Butter Protein Shakes. 4 Tropical Protein Smoothies. 5 Mass-Builder Protein Shakes.

What is the best Berry protein shake to drink?

Berry Protein Smoothies. 1 Wild Berry Shake. The berries in this recipe pack a lot of fiber to keep you full longer than a simple protein powder shake. 2 Strawberry Savior Shake. 3 Strawberry Energy Shake. 4 Strawberry Vanilla Shake. 5 Strawberry Nut Shake.