When I train athletes, stay at home Moms, business men and women or simply fitness fanatics at Fit and Psyched, located at 1177 Clare Ave Unit #2 in West Palm Beach, Florida, I always talk diet. What did you eat? How’s the diet going? Are you on track and disciplined? Do we need to tweak your diet?
So, let’s talk straight about protein shakes. They have a purpose and they fill a need. But it’s limited. Here are 5 things to think about when considering drinking protein shakes as part of your work out and training program in Florida.
1. Eat real food. I want my clients to build muscle and lose fat through unadulterated protein, carbs and healthy fats. On the protein front, your body gets the most bang for its buck with lots of white fish, chicken and egg whites in various amounts per serving depending on your health, size and fitness goals. Eating real food is just about my first rule of thumb for my Palm Beach personal training clients when we talk about diet.
2. Protein shakes are not real food. OK, let’s say it: protein shakes are not real food. They are a supplement, defined as “something that completes or enhances something else when added to it”…..not replacing it. Various types of protein shakes can supplement our diet when utilized correctly as far as when, what type and how much.
3. Post workout. Feeding your muscles after you weight train is essential and although I prefer solid food in a combination of protein, carbs and/or fats depending on the person, I recognize that all my clients can’t do that each and every time. One client I have trains with me at 7:00 a.m. every Saturday. He then goes across the street from my personal training facility to the tennis courts and plays 2 hours of serious tennis. Before leaving the gym he has a shake consisting of 50g of whey protein, 1 banana and 1 Tbsp of natural peanut butter blended in 12 oz of water. He is feeding his muscles and doesn’t have the time (or the stomach) to eat a meal before his tennis match. Protein shakes are great post workout when you are on the go and can’t get a real meal in. Look for fast absorbing protein shakes like hydro whey. Other protein powders such as casein are absorbed by your muscles more slowly making it a nice choice for late night (see #4 below), but after your workout you want your muscles absorbing protein ASAP.
4. Late night Casein. Eating 5-6 meals a day takes focus and discipline. For my clients who stay up late and need some protein to keep feeding those muscles as they sleep, I usually suggest casein protein as it breaks down more slowly than others. One client of mine also considers his protein shake before bed his dessert (could be worse!), but I generally ask my clients that they don’t unless they are really hungry after their last meal or are staying up 3 hours after they had their final meal of the day.
5. Forget the hype. Liquid meals and protein shakes serve a small role in your overall diet. But it’s a big, big, big business and now protein shakes are offered in all shapes and sizes. Some provide you with two or three different types of proteins which are absorbed at different rates by your body. Forget the hype. Keep your money and keep the focus. Know what kind of protein shake you might need and why/when, but make sure your overall focus is on real food!
At Fit & Psyched, we utilize several forms of exercise and food plans to help our clients obtain results. If you are considering hiring a personal trainer in the West Palm Beach area, please contact us @ 561-223-1112 or fill out the form on our website for a free, no pressure consultation. No contracts or gym members here, we are strictly a family owned and operated personal training facility. While you’re filling out your consultation form, please take a look at some of our transformation pics and testimonials from past and present clients who have accomplished their health and fitness goals. And remember: your health and well-being is not something you can put off or “start” tomorrow. Looking better and being healthy starts right now.
