Should I take protein powder on rest days?
Should I take protein powder on rest days? You should take protein powder on rest days if you need the protein. Looking for a new protein powder? Try Drink Wholesome. It is is made with 100% real foods. Ingredients like these are not only better for you, but also better tasting. Order samples to see for yourself.
What is protein powder?
Protein powder is simply a powdered form of high-protein foods like eggs, peas, and milk. It alone will not make you stronger or make you lose weight. In other words, do not expect it to do anything for you that normal food cannot. It can certainly help you achieve your diet and fitness goals, but only when paired with thoughtful exercise and nutrition. If you use protein powder to achieve calorie deficit, for example, it may help you lose weight. If you use protein powder to achieve a calorie surplus, it may help you gain weight. Most people simply use protein powder to boost their protein intake.
What is a rest day?
A rest day, also known as an off day, refers to a day in which a person takes a break from their regular workout routine. It is recommended that people take rest days at least once every 7-10 days to give the body a chance to recover from training. Rest days also play an important role in injury prevention.
What should you eat on rest days?
Nutrition is an important component of recovery. You should therefore plan on eating plenty of nutritious meals on rest days. A nutritious meal is one that includes a variety of fruits, vegetables, grains, and protein. According to the United States Department of Agriculture (USDA), half of the plate should consist of fruits and vegetables, and the other half should be made up of grains and protein.
Eating enough protein is particularly important because muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown. This is called a positive muscle protein balance. Strength training improves muscle protein balance, but, in the absence of adequate protein intake, the balance remains negative. You must therefore consume enough protein if you want to build muscle.
How much protein do you need?
The current recommended dietary allowance (RDA) for protein varies depending on a number of factors, including activity level, age, and overall health. Strength athletes, for instance, need about 1.6 grams of protein per kilogram of body weight. This means that a 150 pound person who does regular strength training needs to consume over 100 grams of protein each day.
You should get as much protein as you can from normal food like eggs, fish, and legumes. That said, some people – vegans, vegetarians, etc. – cannot get enough protein from normal food. Moreover, cooking/eating normal food is not always practical or convenient. This is where protein powder comes in handy.
Any type of protein powder can help you meet your rest day protein goals, but not all protein powders are good for you. Here are a few things to avoid when choosing a protein powder.
Dairy-based protein powders can cause side effects like bloating, constipation, cramps, diarrhea, gas, and stomach pain, especially for people with lactose intolerance or irritable bowel syndrome (IBS). Common dairy-based protein powders include casein and whey protein powder, both of which are byproducts of cheese and yogurt production.
Casein and whey protein can also cause acne. Dairy indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples. Dairy can also hinder your ability to process blood sugar efficiently, which can cause inflammation, especially in your skin.
If your casein or whey protein powder causes acne or stomach pain, it is time to look for a new protein powder. Fortunately, going dairy-free is easier than ever. Unfortunately, not all dairy-free protein powders are created equal.
“This egg white protein powder is anti-bloat, anti-blood sugar dips, anti-artificial tasting. Seriously the best protein powder I’ve EVER tried (I’ve tried literally every brand on the US market, all types of protein powder too). The product is amazing, period.” – Elizabeth
Avoid food additives.
Most dairy-free protein powders are full of food additives. Although they are not necessarily bad for you in small quantities, food additives can add up quickly, especially if you drink a protein shake every day. At higher quantities, food additives can cause nasty side effects.
First of all, because food additives are heavily processed and look nothing like real foods, we can have trouble digesting them. As a result, they sit in our guts for longer and ferment. Fermentation produces gas, which can cause bloating, cramps, and stomach pain. Gas also slows colonic transit and can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine and cause the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
What exactly are food additives?
As a rule of thumb, food additives are ingredients that you cannot pronounce. Not sure what to look for? Here is a list of the most food common additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors*, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol *Natural flavors are NOT natural.
You may have noticed that this list includes several artificial sweeteners. Some artificial sweeteners may be bad for the stomach because they alter the composition of our gut microbiota, the collection of microorganisms that help us digest food. This can lead to serious stomach pain and widespread inflammation. Other artificial sweeteners, especially sugar alcohols like xylitol, can cause diarrhea because they draw water into the gut. Avoid artificial sweeteners whenever possible.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free protein powder is hard. Finding an additive-free, dairy-free protein powder that actually tastes good is next to impossible. Why? Most protein powders, especially plant-based protein powders, are made with protein concentrates and isolates, foods chemically and/or mechanically stripped of everything but the protein.
Protein concentrates and isolates are listed as “whey protein” and “soy protein” as opposed to “whey” and “soy.” Unlike real foods, they are missing the nutrients – healthy fats, complex carbohydrates, etc. – that make food taste good. If you have ever had a protein shake with a chalky aftertaste, you know exactly what I am talking about.
Why real foods?
Real foods are foods close to nature. They consist of a single ingredient and have undergone little to no processing. The main real food ingredients in our protein powders are egg whites and chickpeas. Egg whites are simply broken, pasteurized, and dried before becoming protein powder. Chickpeas are simply dried and ground.
Unlike protein concentrates and isolates, egg whites and chickpeas have a neutral flavor with little to no aftertaste. The egg whites that we use are particularly delicious because they were broken, pasteurized, and dried less than twenty four hours from when they were laid. The result is a flavor without the saltiness or sulfur “eggy” notes typical of eggs.
Protein powder should taste good. Remember, it is just food. If you find yourself choking down your protein shake, you are missing out. Life is too short for protein powders with a chalky aftertaste. Moreover, if consuming protein powder is a chore, it is not sustainable in the long term. A diet is not a six-week affair, it is for life. Think twice before spending your hard-earned dollars on a supplement that tastes bad.
Again, you should take protein powder on rest days if you need the protein. Looking for a new protein powder? Try Drink Wholesome. It is made with 100% real foods. Our vegan vanilla protein powder, for example, is made with chickpeas, coconut, vanilla, and monk fruit. Ingredients like these are not only better for you, but also better tasting. Order samples to see for yourself.
You are reading a post by Drink Wholesome, a small business from New Hampshire. Drink Wholesome has taken a fundamentally better approach to protein powder by using 100% real food ingredients. Ingredients like these are not only better for you, but also better tasting. Sick of protein powders that upset your stomach? Sick of protein powders with a terrible aftertaste? Order samples to see if Drink Wholesome is right for you.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.