Protein shakes are a popular supplement for those who work out frequently. However, there is debate as to whether or not it’s beneficial to drink protein shakes on rest days. In this article, we’ll explore the pros and cons of drinking them on your off days.
Should You Drink Protein Shakes on Rest Day
For most people, the answer is a resounding yes. Protein shakes on rest days can help with muscle recovery from weight training, and they also have many other benefits such as lowering cholesterol levels and blood pressure. However, there are some risks that come with drinking protein shakes on rest days including dehydration or upset stomachs. I’ll discuss all of these risks in detail while outlining how to minimize them so you can get the best possible results from your post workout drink!
Pros of Drinking Protein Shakes on Rest Day
There are several potential benefits of drinking protein shakes on rest days. Firstly, your body gets a break from hard work and can relax and recuperate. Oftentimes, when you’re working out, your body is in an anabolic state (building muscle). When you take one or more rest days per week, it enters a catabolic state (breaking down muscle). Not only will this potentially hinder your gains, it can also make you more susceptible to injuries. By having a protein shake on rest days, you give your body the chance to build up its strength and avoid injury while not actively working out.
Secondly, some people find that they feel less hungry when drinking a protein shake. For most people, eating is a pleasurable activity and they see it as a way to reward themselves after the hardships of working out. On rest days, it’s easy to fall into the habit of rewarding yourself with unhealthy food choices because you aren’t burning all those calories from exercising. Drinking a protein shake on your off day will fill you up, so you won’t be tempted to eat as poorly. This will help you maintain the healthy habits that are necessary for building muscle.
Cons of Drinking Protein Shakes on Rest Day
There are several potential drawbacks of drinking protein shakes on your rest days. Firstly, it’s possible that if you’re not exercising, your body could enter a catabolic state more quickly than if you were eating food. This could hinder muscle recovery and growth.
Secondly, many people who drink protein shakes on their off days will also eat additional food in place of the shake. If you’re trying to lose weight, this is counterproductive because it can slow down your weight loss efforts.
Thirdly, it’s important to note that protein shakes contain a lot of calories. If you’re trying to lose weight, those extra calories from the shake could lead to more weight gain than if you had eaten a meal instead.
Do You Need Rest Days to Build Muscle?
The short answer is yes, rest days are necessary for muscle recovery and growth. If you work out all the time, your muscles will not be able to recover properly and it’s possible that you could even lose strength over time instead of building it up. Rest days provide an opportunity to recover from strenuous workouts while allowing your body to build muscle efficiently.
The long answer, however, is much more complicated. Many people question whether you need to actually take rest days in order to build muscle . For example, if you’re working out three times per week, does it really matter if you workout on the fourth day or not? Is your body able to work out that frequently or will you lose strength over time?
While it’s true that your body can adapt to many different training protocols, there are some general guidelines for muscle growth. The more you work out, the less time it takes for your muscles to heal and recover. Generally speaking, this means that if you’re working out intensely every day of the week, your body won’t have enough time to build muscle. You’ll likely lose strength in the long term because your muscles won’t have time to recover properly.
On the other hand, if you’re working out 2-3 days per week, this isn’t necessarily true. Your body will simply need more time to recover compared to people who are working out more frequently, but it won’t prevent you from building strength.
In terms of working out more intensely on your off days, this can be beneficial because your muscles will have more time to recover. For example, if you’re working out Monday, Wednesday and Friday, you can either do a lighter workout Tuesday or take a rest day completely. Either approach will likely lead to the same results when it comes to building strength .
How Much Protein Should I Take on Off Days?
Before discussing how much protein to take on your off days, it’s important to consider where you get your protein in the first place.
Generally speaking, most people get their proteins from food. Some people prefer animal sources while others are vegan or vegetarian . It’s also possible that you’re gluten intolerant or have an allergy of some kind. In any of these cases, drinking a protein shake as a post workout meal on an off day is beneficial because it’s convenient and filled with healthy proteins.
Generally speaking, you should take about 1 gram of protein per pound of body weight . For example, if you weigh 180 pounds, this would be 90 grams of protein per day . This means that if you weigh 180 pounds, you should drink about 90 grams of protein per day on your off days.
However, this is a general suggestion and not a hard rule. If you’re more or less active than the average person, it’s ok to adjust accordingly . For example, if you’re working out more often than most people while maintaining an active lifestyle, you don’t need to take as much protein .
Conversely, if you’re not very active and only working out 2-3 times per week for about an hour or less each time, you can add a little more protein. In either case though, I suggest drinking 1 gram of protein per pound of body weight on your rest days.
Is it OK to Drink Protein Shake on Empty Stomach?
It’s never a good idea to drink anything on an empty stomach. It doesn’t matter if you’re drinking a protein shake or water, your body needs some kind of fuel in order to function properly .
In general, I suggest having breakfast within 30 minutes of waking up. This is the best time for food because your metabolism will be at its peak. It’s also the best time to burn fat because you haven’t eaten anything for 8-12 hours .
For example, if you wake up at 7 AM on your off days, I suggest eating breakfast no later than 7:30 AM. This will give your body enough energy to function properly and hopefully prevent you from drinking protein shakes on an empty stomach .
In terms of when to drink a protein shake , I suggest drinking it immediately after your workout. In this case, you may want to work out first and then eat breakfast while consuming the protein shake. This will depend on which works better for you and your schedule . Either way though, avoid drinking anything on an empty stomach.
Do Protein Shakes Make You Fat?
In general, drinking a protein shake as a meal replacement isn’t going to make you put on significant weight . Protein shakes are great for making lean muscle and burning fat.
To avoid gaining weight from a protein shake, it’s important to maintain a healthy diet along with regular exercise . If you eat junk food or drink alcohol excessively, then yes, it’s possible to gain weight from drinking protein shakes .
What are the Bad Side Effects of Protein Shakes?
Protein shakes are very healthy for your body and most people don’t experience any adverse side effects . However, if you’re drinking it excessively, then there is a possibility that you’ll eventually feel ill .
For example, drinking too much whey protein or taking in excessive amounts of amino acids can lead to serious health problems like kidney stones , vomiting , nausea , and more .
To avoid this, make sure to purchase high quality protein shakes. This way you know that they’re safe for your body and won’t cause any adverse effects. Also make sure not to drink excessive amounts of it in one day. By doing these two things , you should be able to avoid experiencing any bad side effects from using protein shakes.
Some people drink protein shakes on their rest days to maintain muscle mass and reduce the amount of time it takes for muscles to repair. However, this is a personal decision that should be made with your doctor or dietician. We recommend consulting them before making any changes to your routine if you are concerned about maintaining lean body mass.