If you regularly visit the gym, you may be familiar with it: protein shakes. They come in all shapes, sizes and flavors. The protein shake ensures that you get protein in an easy way. But sometimes it’s better to leave the shake alone.
“If you exercise intensively at least three times a week, it is good to take some protein after your effort (until about an hour and a half afterwards) to repair your muscle damage as well as possible,” says nutrition scientist and sports dietitian Titia van der Stelt.
Proteins, also known as proteins, are one of the three important building blocks your body needs. In addition to proteins, these are fats and carbohydrates.
How much protein your body needs depends on your weight. “The guideline is between 0.2 and 0.4 grams of protein per kilogram of body weight,” says Van der Stelt. “If you weigh 70 kilograms, you need 14 to 28 grams of protein. It is also good to take at least 0.8 grams per kilogram of body weight in carbohydrates to supplement part of your fuel.”
Protein shakes can contribute to muscle recovery. “But then you only have your proteins. You can also add carbohydrates, for example through fruit, bread, potatoes, rice, pasta or other grains. But you can also add some cottage cheese, skyr, egg, meat ( substitutes), fish or beans for a good and natural base.”
Recovery meal in the form of shake
“You can take a protein shake to replace the recovery meal,” says Astrid Kasbergen, sports dietitian at dietician practice Caras Nutrition Specialists. “A recovery meal contains a protein source for muscle recovery and is actually a normal meal (breakfast, lunch, dinner or snack) renamed ‘recovery meal’, because you happen to consume it immediately after your workout.”
According to Kasbergen, a recovery meal can be anything, as long as it is full. “Three must-have elements for a complete recovery meal are a protein source, a whole-grain carbohydrate source and fruit, vegetables or raw vegetables. Good examples are an omelet with some fried vegetables on two whole-wheat sandwiches, a whole-wheat wrap with dairy spread, chicken breast and arugula, a bowl of cottage cheese with nuts, fruit and muesli or a regular evening meal with potatoes, vegetables and meat.”
“Spread the proteins throughout the day. Your body cannot process too much protein.”
Astrid Kasbergen, sports dietitian
According to the sports dietitian, not all protein sources and protein shakes are complete as ‘complete protein’. “You may get enough protein, but if one amino acid is missing, your body cannot use it. The most complete protein source is animal; egg, meat and dairy are also fine. With a vegan diet you can achieve a complete protein by combining different protein sources.”
Excess protein is converted to fat
Sometimes athletes take protein shakes on top of their regular diet. “These are mainly extra calories that can increase your weight,” says nutrition scientist Van der Stelt. “Or athletes take a shake and within an hour a meal with meat, fish or a meat substitute, which can also easily contain 30 grams of protein. That is (too) many proteins in a short time, while the body cannot build up more than that repair and building has to be done, so that extra protein can also be converted into fat, because the body always uses all the calories.”
“Spread the proteins throughout the day”, Kasbergen also warns. “Your body cannot process too much protein, so five scoops in one protein shake is an overkill.” Take a protein source with every meal to provide the long-term muscle recovery with building materials drop by drop, she tips. “Your sugar supply has also been used extensively during exercise and must be restored. In short: a protein shake is practical and fast, but it is not complete as a meal.”