7 MOST COMMON PROTEIN SHAKE MISTAKES Make sure your supps are working for you, not against you!

Ahhh, protein shakes: they’re the simplest way to build muscle quickly and cut your recovery time. But remember, with great amounts of protein comes great responsibility. If you don’t use them with care you’ll hurt those closest to you, namely your arms and abs. And it’s easier than you might think!

A study conducted by the University of Montreal found that three in four professional athletes fail to improve their performance or recovery with the help of protein shakes because they don’t know how to take them properly. Thankfully, I have the advice to put you ahead of the pros.

1. You’re overcomplicating things!

Got milk? Plus dried fruit and few scoops of almond butter? You’re doing it wrong. Loading-up your DIY shake with too many ingredients and you’re going to whack up the calorie count for no extra benefit,

The Fix

Opt for some low-sugar ingredients that will help you bulk up your muscle, not belly. But where can you find recipes to shake up your protein plan? Good question: And of course, I got your answer! but that's tomorrow's post. so until then, read on.

2. You’re selling yourself short

When it comes to protein powder, there’s no such thing as cheap and cheerful. If your shake contains a concentrate powder with a suspiciously low price and a long shelf life then you’re forking out for something packed with fat and carbs.

The Fix

Isolate protein. It’s a touch more expensive, but when it comes to powder you get what you pay for. Due to its long refinement processing, isolate will give you a higher quality protein without the unnecessary additives, Not sure your current shake packs the right punch? Check. If one scoop of your powder should contain at least 20-25 grams of protein. Drop below that and you’ll soon notice your wallet shrinking and belly bulging.

3. You’ve gone two scoops too far

You really can have too much of a good thing. If you’re filling your shopping cart to the brim with chicken and protein powder tubs then I’ve got some bad news: you’re just going to the additional calories could just be increasing your waist line. In fact, trying to copy the diet of professional athletes will only set you up for a career in one sport -Sumo Wrestling!

The Fix

Calculators at the ready: you need 1.6-2.0 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if you’re the Canadian average of 182lbs, you need at least 133 grams of protein each day. Don’t be put off if this sounds like a lot, as one chicken breast contains around 30 grams of protein. This means you can easily consume enough without resorting to supplements. If you’ve already chowed down a protein-packed chicken salad for lunch and a bulk-up burger for dinner then you've already met you protein requirements.

4. You’re making a meal of it

There are too many guys who think all protein is created equal and are swapping shakes for whole food. Don’t be one of them. It might be quick to take, but a high calorie smoothie is unlikely to fill you up and won’t give you as many nutrients as a proper meal, Plus, a full course means your body has to work harder to break down the food so you use up more calories in the digestion process.

The Fix

If your busy work day makes it too tempting to trade in a meal for a shake then prep your lunchtime the night before. Focus on things like fish, chicken, turkey, beef for the best protein. They’ve got far more nutrients to keep you full, That’s right, investing in some foil, Tupperware and a Mexican tuna salad is a key step to having a chiseled core.

5. You’re neglecting the little guys

Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, you’ll recover more slowly too. That means sore muscles putting the breaks on your performance.

The Fix

Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs (branched-chain amino acids) crucial for growth. And leucine? -It’s is the key acid that stimulates muscle protein synthesis and growth.You need 3 grams of leucine to start this process.. Always read the label. Don’t think your shake is up to the job? Try a powder like Optimum Nutrition Platinum Hydro Whey that ticks all the amino acid boxes.

6. You’ve got a one-shake mind

Once you’ve invested in a massive tub of protein powder, it’s only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means you’re missing out on more muscle building – and tasty – alternatives.

The Fix

Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast oatmeal or cinnamon pancakes will make you less likely to overeat during the day.

7. Your timing is all wrong

Before? During? A lot of men are (wrongly) led to believe by "Bro Science" that as long as the protein is in your system then you're good to go. However, when it comes to supplements, working out when to take them can be just as important as what you're taking.

The Fix

When is the best time for a shake? Within an hour after your workout. Because that's when (the muscles) they’re more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If you’re looking to prime yourself before a workout then don’t rely on powder. A spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.

#suppliments #exercisescience #sportsnutrition #protein