Protein shakes are a great supplement for people who increase their protein consumption, given that the average scoop contains roughly 30 grams of protein.
A delicious shake is ideal for athletes who wish to build muscle since protein contains amino acids. These acids are the building blocks of muscles.
Typically, protein shakes are consumed before or after participating in a workout. Many people believe in the anabolic window, a theory that claims that your body will best absorb this protein within 30 minutes after a workout.
A common question among beginners is whether or not you should drink protein shakes even on days in which you aren’t working out.
The truth is that this is entirely up to you. This guide will explore some of the advantages and disadvantages of consuming protein shakes on non-workout days.
Drinking Protein Shakes On Non-Workout Days
The truth is that you don’t need to take protein shakes on non-workout days. However, you can still drink a protein shake on a rest day if desired.
Regardless of whether you are on a workout day or a rest day, protein is a major part of your diet.
Protein is not only essential for the development of muscles, but it will also act as a source of energy for your body.
To build muscle, it is recommended that you consume approximately 2 grams of protein per kilogram of body weight each day. For rest days, slightly less protein will be required.
If you don’t think that you can reach your daily recommended intake of protein, you may wish to consume protein shakes even when you aren’t exercising.
It’s worth bearing in mind that there are numerous foods that you can use to boost your protein intake.
Some of the best foods for increasing the amount of protein in your diet include chicken, turkey, beef, pork, fish, eggs, nuts, and dairy products.
Essentially, protein shakes will not be essential for non-workout days, though you can still drink them if you believe they will be beneficial. Drinking protein shakes on non-workout days will be especially pointless if you believe in the anabolic window.
What Is The Anabolic Window?
The anabolic window is a key concept for gym-goers. Essentially, this theory claims that there is a specific window in which your body will best synthesize protein.
Therefore, you will need to immediately consume protein after exercising, namely within 30 minutes.
It’s worth noting that the anabolic window is a rather controversial concept. This is because research has been inconclusive.
Some research has led people to believe that the anabolic window may be significantly longer than originally thought, lasting for approximately 6 hours.
Consequently, many researchers believe that you can consume protein at practically any time of the day to experience its benefits for muscle growth.
What Are Rest Days?
The days in which you don’t exercise are known as rest days. When devising a workout routine, you must set aside rest days.
These days will allow your body to recover, thus giving you more energy. Not to mention, these rest days can help your body to heal from any injuries that you have developed.
If you overwork your body, you will increase your chances of developing injuries. These injuries could hamper your ability to exercise.
This means that you can help your body to be better prepared for exercise by taking rest days.
Generally, it is best to take a day to rest every 3 to 5 days. If your body is feeling stiff and painful, this may be an indication that you need to increase the number of rest days that you are taking.
What Will Happen If You Drink Protein Powder On Rest Days?
If you still aren’t sure about whether or not you should drink protein shakes on rest days, you may be wondering what impact doing so will have on your body.
The effect that this will have on your body will depend on several factors, including your exercise routine, the type of protein, and your general diet.
It’s worth noting that drinking protein shakes without exercising could result in undesirable weight gain.
Though protein shakes shouldn’t cause this weight gain, using them in the wrong way can cause this impact.
In particular, you may notice excessive weight gain if you make a more complex protein shake recipe.
For example, if you make a protein shake with just whey protein powder and water or milk, you shouldn’t observe too much change.
On the other hand, if you add ingredients like nut butter, you will increase the number of calories that you are consuming.
In terms of your diet, how you use the protein shake on a rest day could cause various effects.
If you utilize protein shakes as a meal replacement, your body likely won’t change in unwanted ways.
Yet, if you are drinking protein shakes on non-workout days without making any alterations to your calorie or protein intake, this should cause weight gain.
How Often Should You Drink Protein Shakes?
The frequency with which you drink protein shakes will depend on your diet and fitness goals. Furthermore, the amount of protein that you are consuming per shake will also impact how often you drink these shakes.
Usually, just one protein shake per day should be enough to reach your daily intake. This will certainly be the case if you have a high-protein diet, consuming foods that are rich in protein for breakfast, lunch, and dinner.
However, you can also have 2 or 3 protein shakes per day. So long as you are reaching your daily recommended intake for protein, it will not matter too much how many shakes you have.
As mentioned, 2 grams of protein per kg of body weight is advised for people who wish to grow muscle, though at least 1.4 grams should be sufficient.
You should also refrain from drinking too much protein. This is because it could result in unwanted weight gain.
Final Thoughts
If you want to lose weight or gain muscle, protein shakes can be a worthwhile addition to your diet.
Ideal for drinking after you have exercised, protein shakes are designed to help people to achieve their fitness goals.
Though you don’t have to drink these shakes on non-workout days, it is nonetheless important to consume lots of protein.
Frequently Asked Questions
What Are The Benefits Of Protein Shakes?
Protein shakes offer an assortment of benefits, provided that you correctly use these supplements. Among the benefits that you can experience are:
- They support muscle growth.
- Shakes are super simple to make.
- They come in a range of popular flavors.
- Protein shakes help people to achieve their daily recommended intake of protein.
- These shakes can encourage weight loss.
- They are a simple way of enhancing protein intake.
Can You Drink Protein Shakes Every Day?
It is safe to drink protein shakes daily. However, it is important to consume them as part of a healthy diet. Your shakes should not become meal replacements.
Instead, you should consume protein shakes alongside sources of protein from your diet.
Do Muscles Grow On Rest Days?
Yes, your muscles will grow during your rest sessions. As a consequence, these non-workout days have often been dubbed “growth days”. Rest is required for muscle growth.