You can easily keep your protein shakes in the fridge, and they can be stored for up to 72 hours, some can only keep them for 48 hours, and of course, you need to shake them again before drinking.
Most people often save time in the morning, because the schedule may be too tight, as well as not having time to prepare food before going to school or work.
Or they simply do not want to struggle, prepare each one but want to be arranged in advance.
For example, clothes, backpacks and bags are prepared that night, and just put on the next morning.
Doing so will also maintain good habits, avoid early morning rushes and be more strict with yourself.
Similar to the protein shake, when you make this shake that night, it will also save breakfast time, and preparation time and still ensure its nutrition and taste.
What is Protein?
Protein is the foundation of human life and an essential source of nutrients in your daily meals. It helps build your organs, muscles, and hormones.
This healthy drink can be paired with a spoonful of whey protein and paired with fruit, along with water or milk. Because its ingredients are mixed including vitamins and minerals, fruits or vegetables, it is very popular for people who want to build muscle and lose weight effectively.
Because everyone knows protein, or it is very important, especially for bodybuilding.
But not everyone has enough time to sit down to eat, or go to the kitchen to prepare, as well as load a large amount of food in one session, so they have come up with another way, which is to use protein shakes.
4 Types of Protein Powder
Currently, on the market, there are 4 main types that are commonly used, which I will briefly explain in an easy way.
1. Whey Protein Blend
This type is most commonly used today and is a mixed protein form of 2-3 other types of whey protein.
With a cheap price and relatively good quality, because it is combined with many forms of whey, it may not be suitable for some people.
2. Whey Protein Concentrate
This type of whey requires very little processing, with a protein content of about 80-90%.
It’s relatively inexpensive, but it often contains lactose, and people who are allergic to lactose will often experience stomach upset and diarrhoea.
In addition, its absorption capacity is not good compared to other types.
3. Whey Protein Isolate
This type is said to be better than Concentrate because it has more processes, making it easier to remove impurities, so it does not contain lactose but only protein, up to 95% but so the price will be a bit higher.
4. Whey Protein Hydrolyzed
Also known as Whey Peptides, this type is considered the most carefully processed product and is easily suitable for all, contains high levels of pure protein but the price will also be more expensive.
But why can protein shakes support weight loss?
Because it increases hormone levels to reduce appetite and hunger, it helps you feel fuller for longer.
Besides, a protein shake does not contain too much fat or carbs but instead has the right amount of protein and other essential vitamins.
Experts also recommend using oatmeal, and cereals with protein powder, especially foods rich in fibre, so that you feel full for longer but the calories are just enough.
In addition, they also recommend that we choose these powders that include BCAA because this nutrition is essential for muscle growth.
Are you looking to lose weight using protein shakes?
What happens if you use too much Protein?
Although protein is very good, like anything in life, too much will become redundant.
The protein has many benefits but if you abuse it, it still has side effects.
And the most obvious one is weight gain.
If you mix 40g of pure protein with water, there will be about 160 calories you need to consume.
But when mixing it with other foods like fruit, butter and milk, the calories will be more, so the amount will not really be the same, it depends on how you mix but how and how you use it.
Protein shakes can still help you gain weight if you combine them with other nutrients, or combine them with your full main meal.
But remember to make sure you keep track of how many calories you consume, as well as divide your nutrition accordingly.
An average man needs to maintain 2500 calories a day, and for women, it will be about 2000 to ensure a healthy balance, if you exceed that amount, your weight may be difficult to control.
Besides, consuming too much protein shake can also affect the kidneys or loss of calcium, even heart disease.
Therefore, you need to know the balance of nutrients in your diet.
Can I use a protein shake before going to bed?
You absolutely can, a glass of protein before bed will speed up your weight loss process, but you still have to pay attention to the amount that you take in and consume during that day.
In addition, according to studies, when you use it before bed, it will also improve and increase growth hormone, thereby developing your muscles.
But of course, you need to drink it at least 1-2 hours before going to bed if you don’t want to have an upset stomach or trouble sleeping, or drink it too late at night.
Please arrange the time more reasonable, and can be mixed with water or low-fat sugar-free milk.
One study found that for HIIT practitioners, using protein shakes can significantly improve muscle tone and stimulate muscle growth.
How to preserve your protein shakes?
There are many types on the market, but if you are a newbie, you should use products of famous brands, although the price may be a bit expensive, it is still safer and more effective because it is trusted by many people.
In addition, you can also refer to reputable stores, so that they can advise you on suitable products based on your body proportions.
A second thing is to always carefully read the ingredients as well as the instructions for use.
Usually, these products should be stored carefully by keeping them in a cool, dry place, and avoiding leaving the lid open for too long without using them.
Because it can be affected by the environment such as temperature, humidity and microorganisms.
In short, you absolutely do not need to worry about the problem of leaving the protein shake overnight, because it does not lose its original nutritional value.
Preparing in advance that evening instead of in the morning will save you a lot of time.
But for it to be effective, you need to arrange a reasonable time and do not forget to spend time practising to be able to consume it.