Protein shakes can be beneficial for muscle building and maintaining muscle mass on rest days. Learn more in our article.
For many of us, a protein shake is a staple on training days – either as an afternoon snack to prepare for an evening workout or after the workout to provide the body with essential protein when the next meal is still a bit away. But what about protein needs on non-training days? Is a shake still useful then? Let's explore this question and how you can easily meet your protein needs at all times in this article.
The Importance of Protein on Rest Days
Even if you’re not training, your body still needs protein. Proteins are the building blocks of muscles [1], enzymes, hormones [2] and antibodies in our body. They play a crucial role in our health, muscle building and regeneration. Your body uses these rest days to repair damaged muscle tissue and build new muscle mass. Healthy muscles are particularly important for women to prevent age-related diseases like osteoporosis and muscle loss [3].
Why Drink Shakes at All?
Of course, it’s not mandatory for anyone to drink shakes. You should always cover most of your protein needs through a whole food, balanced diet. However, if your needs are increased due to high physical activity or other factors and you don’t always have time to plan and cook, it can be challenging. Here, protein shakes are a simple and convenient way to optimise your diet.
How Much Protein on Rest Days?
The amount of protein you need daily depends on your body weight. A general recommendation for active women is to consume about 1.5 to 2.0 grams of protein per kilogram of body weight [4]. This applies both on training and rest days. This amount should ideally be spread throughout the day to ensure a steady supply of amino acids to the muscles. You don’t necessarily have to drink your protein shake right after training. You can also mix your protein powder into your morning oats or enjoy it as a smoothie in the afternoon.
The Benefits of WAM Protein Powder
Our WAM Protein is a purely plant-based, high-quality protein without artificial sweeteners like sucralose. With 22g of protein per 30g serving, it’s perfect for helping you meet your daily protein needs. To better support the repair and growth of your muscles, we have enriched our vegan WAM Protein with natural leucine – the amino acid that stimulates protein synthesis in the body and is typically found in sufficient amounts only in whey protein [5]. WAM Protein helps you with:
- Muscle Building and Maintenance: Your muscles need the amino acids found in protein to regenerate and grow.
- High-Protein Nutrition: With WAM Protein, you can easily supplement your protein needs without worrying about consuming artificial sweeteners, fillers or lactose.
Whole Food Protein Sources for Muscle Building
Despite all the benefits, protein shakes are no substitute for balanced meals! Remember that your body also needs other macronutrients like fats and carbohydrates, as well as nutrients like vitamins and minerals. These can be found in plant-based protein sources that you should integrate into your diet:
- Legumes: A great source of plant-based protein and also rich in carbohydrates.
- Nuts and Seeds: Rich in proteins and healthy fats.
- Soy, Tofu and Tempeh: Versatile and protein-rich alternatives to animal products with a complete amino acid profile.
- Whole Grains: Quinoa, millet and oats not only provide protein but also valuable fiber for your gut health.
Example of Nutrition on Rest Days
Even on training free days, you should ensure that you meet your macro and micronutrient needs. Here’s an example of a balanced, protein-rich diet:
- Breakfast: Oatmeal with oat milk, berries, chia seeds and a serving of WAM Protein powder.
- Lunch: Quinoa salad with chickpeas, avocado and vegetables.
- Afternoon Snack: WAM smoothie with banana and peanut butter.
- Dinner: Tofu stir-fry with broccoli, bell peppers and brown rice.
- Snack: A handful of nuts and fruit as desired.
Protein Shake on Training-free Days: Conclusion
It is especially important on rest days to provide your body with sufficient nutrients like protein. WAM Protein offers a convenient and delicious way to supplement your protein intake and support muscle building and regeneration. Distribute your protein intake evenly throughout the day and make sure to integrate high-quality, plant-based protein sources into your diet.
By paying attention to a balanced diet even on rest days, you help your body recover optimally. This prepares you perfectly for your next training sessions and ensures that you can build muscle and achieve your fitness goals in the long term.
Do you have more questions about nutrition, fitness or WAM Protein? Feel free to email us!
Sources
[1] Tipton KD, Wolfe RR. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
[2] Cao Y, Yang M, Song J, Jiang X, Xu S, Che L, Fang Z, Lin Y, Jin C, Feng B, Wu D, Hua L, Zhuo Y. Dietary Protein Regulates Female Estrous Cyclicity Partially via Fibroblast Growth Factor 21. Nutrients. 2023 Jul 6;15(13):3049.
[3] Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82.
[4] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
[5] Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019 Aug 7;11(8):1825.
