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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Protein shakes can help you build muscle, recover faster, and stay fit, but only if you take them right. Avoid these protein shake mistakes, and let’s fix them.
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Protein is needed the most for muscle repair and maintenance when taken post-workout. So try to have your shake as soon as you finish your workout.
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Hidden ingredients, sugars, fillers, carbohydrate content, and artificial junk can ruin the purpose. Read the label properly and choose clean protein with minimal ingredients.
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Are you also adding peanut butter, oats, bananas and milk to your protein shakes? That’s a complete meal. Keep it simple post-workout water + protein + 1 fruit if needed., if the goal is to build a lean physique.
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Hot water may destroy protein structure and taste. Always use cold or room-temperature water or milk. Remember to blend; don’t boil.
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Do you often feel bloated or gassy after your protein shake? Your gut may not like dairy or that brand. Opt for whey isolate or plant-based options like pea protein isolate or soy isolate or a blend of plant proteins.
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Too much protein will not give you faster results. Always stick to 20–30g per serving, according to your body weight and activity, or consult a dietician for better advice.
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You can take protein shakes on the rest days or days when you’re not training or working out. It can help meet daily protein needs, prevent muscle loss and support maintenance.
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Adding a pinch of cinnamon, soaked chia seeds, or ginger powder to your protein shakes might improve absorption. They can also improve gut health and reduce bloating.
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Protein shakes are powerful, but only when used right. Clean choices, proper timing, and listening to your body can lead to lasting results.
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