Get some protein power

11 Jan 2022 13:14PM by Virgin Active

Jan 2


It can be hard to get the right amount of protein in your diet and you may be finding it a bit challenging if you’re doing Veganuary this month.  We've found a great answer in protein shakes, which athletes have been relying on for decades. Protein shakes can help the body to recover from a tough workout, while helping to build muscle. They can also help some people tone up and lose excess body weight.  

If you already do weight training and classes like Punch, then you might enjoy a protein shake for breakfast to give yourself a boost and to cut down those hunger pangs.  

If you're concerned you're not getting enough protein in your diet, protein shakes can help you make up the difference. If you're also doing workouts like weights and lifts, Punch or Grid Training, a protein shake can help you to up your performance game.

What are Protein Shakes?

The make-up of a protein shake is pretty simple – it's just protein powder, mixed with water or milk. The protein powder in a shake is usually a protein concentrate made from vegetable or dairy proteins. They come in a variety of flavours and you can even get ones with yogurt or fruit blended into them. These may be higher in sugar though, which is worth keeping in mind if you're drinking protein shakes for weight loss.

Some supermarket protein shakes can also be packed with fillers and sweeteners, so watch out for these because they may not help if you're trying to eat more healthily or lose weight. Check labels carefully and select a shake that contains BCAAs that build muscle.  

What's in a protein shake?

Protein shakes are packed with free proteins and amino acids that repair muscle and help the body to cope with high intensity training. Athletes that perform at top levels require far more protein than that found in the average healthy diet because they need a quick recovery from sore muscles and tough training sessions. If you're extremely active and love coming to our clubs often, and take part in frequent high intensity training, you may find that a protein shake will give your performance that extra boost.

Should I have a protein shake before or after my workout?

There is no hard or fast rule on this – it's whatever works best for you! Research shows that protein consumed over the course of a day is actually more important for performance than having a protein shot at a certain time. If you are having your protein shake before your workout, drink it 1-3 hours before exercising. If you drink it post-workout, leave 1-2 hours after training.

Where can I get more protein?

As the saying goes, man cannot live on protein shakes alone and protein shakes should only be used to compliment your muscle repair as part of a balanced diet. Whether you eat meat or are a strict vegetarian, there are plenty of ways for you to get your protein. Eggs, almonds, lean meats like chicken breasts and peanut butter contain protein as well as other important vitamins and minerals that help your brain and body thrive.

The best exercises to build muscle

If you're interested in taking protein shakes to build muscle, the perfect partner is exercise that builds and bulks! Focus on compound movements, as these work several muscle groups, which contribute to muscle mass. Perform these movements twice a week, and throw in some of our strength-building classes to get those muscle gains you're hoping for.

Try these exercises on the gym floor…

– Deadlifts
– Squats
– Bench press
– Shoulder press
– Pull-ups

What’s your flavour? Add a little pizzazz to your protein with this Virgin Colada protein mocktail from KIN! (And don’t forget to head to the Shop on our App for 20% off your next order.) 

1 cup of fresh cut pineapple 
½ cup of pineapple juice 
1 cup of coconut milk from a can 
1 scoop of @kin_nutrition coconut protein powder 
Juice of half a lime 
Pop all of the ingredients into a blender. Blend and pour into a glass. Enjoy! 

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