You’re already exercising. You’re already eating well. You’re already feeling great, and you want to keep it that way. So why not try adding Muscle Milk to your routine?
Many people believe that you need to take a protein shake right after your workout in order to get the most out of your exercise plan. This isn’t entirely true; what you eat before and after your workout is actually more important than what you drink during. But if you’re looking for a good way to get an extra boost of protein after exercise, consider using Muscle Milk as part of your post-workout routine! It contains all the necessary ingredients that will help with muscle recovery and repair after a good workout session.
Right here on Buy and Slay, you are privy to a litany of relevant information on protein shake before or after a workout?, most common protein shake mistakes, and so much more. Take out time to visit our catalog for more information on similar topics.
Muscle Milk Before Or After Workout For Weight Loss
Muscle Milk is often marketed toward people trying to build more muscle and isn’t necessarily a weight-loss product. It can be included as part of a weight-loss diet, but shouldn’t be used as your only source of nutrition, according to the manufacturer. There may also be some potential safety concerns if you drink large amounts of this beverage.
Muscle Milk Calories
The exact amount of calories in Muscle Milk depends on the version and flavor you choose. For example, a 10-ounce container of ready-to-drink chocolate Muscle Milk has 170 calories and 18 grams of protein, and vanilla creme Muscle Milk Light has 90 calories and 14 grams of fiber per 8-ounce serving. The light version has about the right amount of calories for a snack, while the regular version is a bit high in calories for a snack but low in calories for a meal.
Protein and Weight Loss
Protein helps to increase satiety, making it an important nutrient for those who are trying to cut calories and lose weight. Getting at least 25 to 30 grams of protein per meal may help people curb their appetites, making it easier to lose weight, according to a review article published in April 2015 in “The American Journal of Clinical Nutrition.” A small serving of Muscle Milk provides more than half of this amount of protein, but you’ll want to include another source of protein in your meals along with Muscle Milk.
Artificial Sweeteners and Weight
Many versions of Muscle Milk keep their calorie and carbohydrate contents low by including artificial sweeteners in the ingredients. While this may seem like a good idea for weight loss, some studies show a potential for artificial sweeteners to actually cause weight gain instead of weight loss. For example, a study published in “Obesity” in 2008 found that people who used artificial sweeteners tended to have higher body mass indexes than those who didn’t use these sweeteners. A review article published in the “Yale Journal of Biology and Medicine” in 2010 noted that these sweeteners may increase your appetite and cause sugar cravings, both of which could lead to consuming more calories, rather than fewer, after making the switch to artificial sweeteners.
Part of a Balanced Diet
Consider Muscle Milk as a snack or part of a meal, rather than the entire meal. Include other sources of protein and fiber in the meal to make it more filling. Your plate should contain about equal amounts of nonstarchy vegetables, whole grains, lean protein and fruits to help you get all the nutrients you need in about the right proportions. If you drink Muscle Milk as your beverage during a meal, be sure to take the calories into account so you don’t exceed your daily caloric limit.
Potential Safety Considerations
It isn’t a good idea to drink multiple daily servings of Muscle Milk or other protein drinks. The July 2010 issue of “Consumer Reports” noted that many protein drinks and powders contain potentially harmful levels of heavy metals, such as cadmium, lead and arsenic. Muscle Milk was one of the beverages noted as being high in all three of these metals, with three servings per day exceeding the recommended limits, potentially increasing the risk of organ damage, cancer or other health issues.
A Whole-Foods Alternative
If increasing your protein intake is your main objective in drinking Muscle Milk, seafood, lean poultry, egg whites and legumes can help you consume more protein without all of the artificial and processed ingredients found in Muscle Milk. Those who want a nutritious beverage as a snack during weight loss could also consider making a quick smoothie in the blender. Include a small amount of liquid; nonfat Greek yogurt or silken tofu for protein; green leafy vegetables for fiber and vitamins; and fruit for antioxidants, fiber and sweetness. Nuts, flax or chia seeds can increase the protein further while providing healthy fats, and cocoa powder can give your smoothie a chocolate flavor.
Should I Take Muscle Milk Prior to Workouts?
Morning and Afternoon
Due to Muscle Milk’s high protein content and combination it may be used as a meal replacement, says Van Slooten. You should take it first thing in the morning, purports Ritter. It will give you a quick shot of protein and a sustained release of protein to carry you through to your next meal, claims Van Slooten.
Post Workout
Directly after you workout, you will need a sufficient amount of protein to sustain your muscles and overall body wellness. Within 30 minutes to an hour after your workout, Ritter recommends drinking Muscle Milk and then a snack around two hours after or two hours before your next meal.
Evening
To effectively take advantage of whey and casein proteins, you need to use them at the right time of the day says Van Slooten. Because your body needs to sustain six to eight hours of sleep without food, you need to drink Muscle Milk before bed, notes Ritter. Drinking Muscle Milk before going to sleep can provide slow-releasing proteins so your muscles do not break down while you are sleeping, claims Van Slooten.
Cautions
Muscle Milk is known for its high fat and calorie content. It is more than health experts think is advisable, notes Channel 9 News. A balanced diet is better and less expensive way to meet your daily protein requirements, with foods like chicken, milk and eggs.
How to Drink Muscle Milk After Working Out
Step 1
Choose between the ready-to-drink product or powdered mix. Be aware that if you use the powdered mix you need a shaker bottle and water to prepare it.
Step 2
Mix one scoop of the powder, if you choose that product, with 5 to 6 oz. of water for 16 g of protein, or mix two scoops with 10 to 12 oz. of water for 32 g of protein. Place the mix and water in a shaker bottle, then shake vigorously for a smooth shake.
Step 3
Drink Muscle Milk immediately after a resistance training workout so you can deliver the amino acids from the protein to muscles when they need it most to repair and recover. Avoid waiting until after you shower or get home.
Things You’ll Need
- Shaker bottle for powdered mix
- Water for powdered mix
Tip
One scoop of powdered Muscle Milk mix contains 150 calories. A shake could contain a significant number of additional calories if you use milk, juice or other ingredients. If you do not want to gain weight, count these calories as part of your overall daily intake. Muscle Milk also comes in a “light” version with fewer calories.
Consuming protein in excess of 30 g may be unnecessary. A study published in the September 2009 issue of the “Journal of the American Dietetic Association” found that consuming more than 30 g of protein in one sitting did not further stimulate muscle growth.
Muscle Milk powder can be mixed with milk to increase calories and add additional protein, calcium, potassium and vitamin D. Using milk also can make the drink creamier and more palatable.
Warning
Muscle Milk is lactose- and gluten-free, but contains whey and casein proteins, which are derivatives of milk. If you have a milk allergy, you should avoid using Muscle Milk. Muscle Milk also contains supplemental vitamins and minerals and added amino acids. The U.S. Food and Drug Administration does not regulate supplements, so consume them at your own risk. You should not use Muscle Milk as your primary source of nutrition.
Protein Shake Before or After a Workout?
Dedication to proper nutrition before and after your workouts is key to helping you move well and making them effective. If your plan for doing so includes a protein shake, the question naturally becomes…
Should you drink a protein shake before or after your workout?
The truth is, there isn’t a right or wrong answer.
“It really depends on your goals and when you ate your last meal prior to working out,” says Marie Spano, M.S., R.D., C.S.C.S., consulting sports nutritionist for the Atlanta Braves and lead author of Nutrition for Sport, Exercise, and Health. “If you want to maximally build muscle, you should have a protein-rich meal (or shake) every three to five hours throughout the day.”
A 2014 study in The Journal of Nutrition shows that muscle protein synthesis (the process of using protein to build muscle) increases when you consume a moderate amount of protein—around 30 grams per meal—throughout the day versus eating the recommended daily amount (0.8 grams per kilogram of body weight) at once, like at dinner. So whether you work out in the morning or evening, it’s best practice to evenly spread out your protein intake, and you can do it with a shake if it’s more convenient for you.
That’s because it’s not so much about the timing of your protein consumption, but the total amount of protein consumed daily, says Mona Cabrera, M.S., R.D. “If you prefer your protein shake before your workout versus after, that will be just as beneficial to you. If you are trying to gain muscle and strength, drinking your protein shake before or after your workout doesn’t matter like it was once believed,” she says.
In fact, a 2017 study in PeerJ tested the effects of pre- and post-workout protein intake on hypertrophy (increase in muscle size), strength, and body composition. It found that both pre- and post-workout protein consumption produced similar effects.
That said, if you’re still on the fence about the optimal time to take out that tub of protein powder, here are some pros and cons of drinking a protein shake before or after exercise to consider. (
If You Want to Drink a Protein Shake Before Your Workout
The Pros:
If you haven’t eaten in three or four hours, drinking a protein shake before a workout is a great way to ramp up the muscle-building process, says Spano. “In this case, it isn’t really the timing of pre-exercise that matters as much as it is the fact that moderate- to higher-protein meals evenly spaced throughout the day is ideal for building muscle,” she explains. Protein can also help curb hunger if you’re starting to feel a little rumble in your tummy before your sweat sesh. In general, a protein shake before your workout can help you meet your total daily protein intake, says Spano.
The Cons:
The only real concern to consider with drinking a protein shake before a workout is if you have a sensitive stomach and can’t digest protein powder well. “It could potentially make you feel too full, or if you are doing any jumping or bounding, it may cause an upset stomach,” says Spano. A hydrolyzed protein powder might work better for you if you’re prone to gut issues and want to drink a shake or smoothie before your workout. Hydrolyzed protein powders have been broken down into smaller-chain amino acids (the building blocks of protein) for easier digestion and absorption.
In case you’re wondering what’s an ideal carb-to-protein ratio for your pre-workout shake, Spano says there isn’t one. Some people might not need any carbohydrates before their workout if they had some carbs within a few hours prior to exercise. “However, for the person who has not had enough carbohydrates during the course of the day before working out, they may want to add some as this is the top source of energy during moderate to higher-intensity workouts, which includes lifting weights,” she says. (Here’s more about why carbs are so important for your workouts.)
If You Want to Drink a Protein Shake After Your Workout
The Pros:
The faster you consume protein after your workout, the faster you’ll begin the muscle recovery process. “The best time to consume protein is 30 minutes to two hours after working out,” says Cabrera. “The protein will repair and rebuild muscle tissues that were broken down during your workout.” Protein shakes are also a good choice for a quick post-workout snack because they are easier to digest than a full-blown meal, which you may not have an appetite for (or time to make) after exercising, says Cabrera. Moreover, drinking a protein shake after a workout can help replenish lost fluids from sweating things out.
The Cons:
There aren’t any cons to enjoying a protein shake after your workout, and doing so will kick off your recovery sooner rather than later. Spano will sometimes tell athletes to get a protein shake right away because they may forget to eat or not get hungry for several hours. But the type of protein powder you choose to drink with your shake plays a large role too. “I recommend choosing proteins from milk, such as whey, casein, and milk protein concentrate and isolate over other proteins on the market because they’re high-quality (the amino acids are bioavailable), complete proteins containing all nine essential amino acids the body requires,” says Spano. (FYI, bioavailability is the extent to which your body can use the nutrient in question.)
Cabrera says the optimal carbs-to-protein ratio is 3:1 after a workout. This allows you to replenish your glycogen stores (energy) for your next workout and provides the necessary protein for muscle repair and growth. (
How to Meet Your Daily Protein Intake
People should be having regular servings of protein every three to five hours throughout the day, regardless of whether they did an hour of strength training or 30 minutes of yoga. But those who are more active and are doing tougher workouts need to be consuming more protein than the average person.
“Heavy lifters do need more total protein during the day, and therefore, they might need their protein serving soon after lifting than a person doing yoga who doesn’t have protein needs that are quite as high. It becomes a timing thing—fitting in servings of protein,” explains Spano. “The heavy lifter will need more protein per serving and most likely more servings also. This depends on their total daily protein needs, which are based on body weight or ideal body weight.” (For reference, the general rule is that you should consume 0.8 grams of protein per kilogram of body weight daily, according to Harvard Health Publishing by Harvard Medical School.)
For example, if your goal is hypertrophy, research shows that more protein is needed for muscle growth and repair after heavy lifting: According to a 2017 systematic review in the British Journal of Sports Medicine, which looked at more than 1,800 participants and their strength training goals, the ideal daily protein intake for increasing muscle size is 1.6 grams of protein per kilogram of body weight. Anything beyond that number doesn’t contribute to building more mass and strength.
How many grams of protein is that per day? For example, if you weigh 135 pounds, you would convert your weight into kilograms by dividing it by 2.2. Then, you would multiply that number by 1.6. The result is you would need to consume 98 grams of protein daily for the best muscle-building results.
However, if you’re looking to build lean muscle and lose fat, then a calorie deficit with higher protein intake is ideal, says Spano. “If someone wants to lose fat and build lean mass, they are cutting their calories, which means they need even more protein (to decrease muscle breakdown), possibly up to 2.4 grams per kilogram of body weight per day or more,” she says.
Science backs this up: A 2016 study in The American Journal of Clinical Nutrition shows that, when combined with resistance training and HIIT, a daily diet containing 2.4 grams of protein per kilogram of body weight was more effective in promoting fat loss and maintenance of lean body mass (aka muscle) than a lower protein intake of 1.2 grams of protein per kilogram of body weight.
The bottom line? It doesn’t matter so much whether you drink a protein shake before or after a workout—or if you even drink a protein shake at all. What is important is to consume protein throughout the day and vary your protein sources to ensure you’re giving your body the proper nutrients it needs to rebuild your muscles and make them stronger. Adding a variety of lean protein sources, such as chicken, fish, grass-fed beef, dairy, eggs, and beans will help you reach your recommended daily protein intake. But sometimes, eating sufficient amounts of protein can be difficult, so using protein powders in your shakes and smoothies is a great way to ensure you meet your needs.
Most Common Protein Shake Mistakes
1: You’re Overcomplicating Things
Got milk? Plus dried fruit and a few scoops of almond butter? You’re doing it wrong. “Load up your DIY shake with too many ingredients and you’re going to whack up the calorie count for no extra benefit,” says nutritionist Scott Baptie.
The Fix
It’s simple: opt for some low-sugar ingredients that will help you bulk up your muscle, not your belly. But where can you find recipes to shake up your protein plan? Good question: we’ve got some quick-to-make DIY shakes devised by Baptie to help you build muscle all day long.
2: You’re Selling Yourself Short
When it comes to protein powder, there’s no such thing as cheap and cheerful. According to Baptie, if your shake contains a concentrated powder with a suspiciously low price and a long shelf life then you’re forking out for something packed with fat and carbs. These are the best whey protein products you can buy.
The Fix
Whey 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,” says Baptie.
Not sure your current shake packs the right punch? Check one scoop of your powder contains at least 20-25 grams of protein. Drop below that and you’ll soon notice your wallet shrinking and belly fat 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 basket to the brim with chicken and powder tubs then we’ve got some bad news: you’re just going to the additional calories could just be increasing your waistline. 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 (as we have mentioned) 1.5 to 2 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if you’re the UK average of 83kg, 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 30g of protein. “This means you can easily consume enough without resorting to supps,” says PT Peter Parasiliti. If you’ve already chowed down a protein-packed chicken salad for lunch and a bulk-up burger for dinner, chances are you’ve already met your 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 for shakes. 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,” says Baptie. “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 whey shake, 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,” says Baptie. That’s right, investing in some foil, Tupperware and a Mexican tuna salad could be a key step to a chiselled 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 brakes 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,” says Baptie. “You need 3 grams of leucine to start this process.” Always read the label.
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 porridge 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 the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps 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, says Parasiliti. Because 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 doesn’t rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
8: Beware of Intolerance
A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to. Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative.
Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout.
The Fix
While you’re trying new shakes, keep a record of what you’re taking and how you feel, so you can identify the culprit in the event of any unwanted side effects. Try to keep a food diary so you can monitor everything you’re consuming. Listen to your body. Allergies make themselves known quickly so be aware of any changes in digestion and complexion.
As Baptie says, “There is still no substitute for hard work, a solid training plan and a proper nutrition routine. Supplements may make a little difference but unless you’ve nailed the first three, it’s likely to be an exercise in futility.”
9: Getting Your Intake ‘Window’ Wrong
You don’t need to inhale a four-egg omelette with a side of whey protein as soon as you’ve completed your cooldown. According to a review published in the Journal of the International Society of Sports Nutrition, your muscle groups are primed for protein for a larger ‘window’ than previously thought. So you don’t need to rush things as soon as you’re out of the showers.
The Fix
While everybody is different, it’s thought that timing your pre and post-exercise meals could be your greatest muscle-building ally if adding size is your primary goal. For example, if you start your day with a pre-gym snack at 7 AM, you don’t actually need another protein hit until your breakfast at 11 AM. Your gains won’t shrivel away and, if you’re chasing strength and size, work to 0.7g to 1g of protein per pound of your body weight — a figure that’s achievable if you split your macros across three to five meals in the day. Whether that’s a protein shake or an egg white omelette, we’ll leave that decision to you.
10: It’s Not Just About The Shake
It’s easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they’re doing it for the sake of their strength. That doesn’t mean three shakes a day will work for you — you can source the same amount of protein (and, arguably, yield more enjoyment) from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you’re double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.
“When you’re looking for protein bars it’s important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g are considered high in saturated fats,” explains Jenna Hope, (ANutr), MSc, BSc (Hons). “Additionally, whilst these bars are a convenient source of protein, many of them (but not all) are made using artificial and highly processed ingredients.”
Protein bars “should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack,” explains Hope. “The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.”
11: Using Expired Protein Powder
Keep it, or bin it? Chug it, or leave it? We’ve all been there — staring into the abyss of a past-its-sell-by-date tub of protein. How bad can it be? It’s made from milk after all and, due to the manufacturing process, whey protein doesn’t spoil like meat or dairy.
However, that doesn’t mean your protein shake is good to drink. Its muscle-building potential does diminish after the sell-by date. That’s because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine. Crucially, this means the protein power will not be as effective as it was when you bought it.
