Protein shakes are a big part of health and fitness in America, and the stats show there is a reason for it, especially in people aged 50 and above - and since hemp is packed with protein and fiber, it is an excellent addition to your pre- or post-workout drink.
In a study published in January 2019 in the Journal of Nutrition, Health & Aging, researchers found that only one in three adults aged 50 and above are consuming recommended protein amounts.
Another study published in The Lancet, meanwhile, found that only 5% of Americans meet their daily fiber requirements - with big health consequences, including less protection against obesity, Type 2 diabetes, and some cancers.
If you do need to supplement your protein intake with a healthy shake, you may wish to forego protein powder and rely instead something that is additionally high in fiber - life-giving hemp.
How To Make A Healthy Hemp Protein Shake
Protein shakes typically contain between 25 and 30 grams of protein. You can cut right to the chase by using Hemp Seed Protein Powder, which contains 32 grams of protein per serving, with the added bonus that it is 98% digestible and 50% protein.
Hemp has many additional nutrients that protein powders may not have, including Omega-6 and Omega-3 essential fatty acids. Americans consume too few Omega-3 essential fatty acids, which are key to heart and brain health. Omega-3s are found in a small selection of foods (including fatty fish, walnuts, flaxseeds and extra-virgin olive oil).
Therefore, a protein shake is an ideal way to protect your vital organs while also helping to build and repair muscle. If you strength train, take note - research suggests you need double the recommended amount of protein - around 1.6 grams per kilogram - to support muscle growth and repair.
When To Take Your Shake
The timing of protein shake intake has always been a matter of debate, with some arguing that pre- is better than post-workout. A study carried out in 2017 by Brad Jon Schoenfeld et al found that there was no substantial difference in terms of muscular adaptation when protein drinks were consumed pre- or post-exercise.
Therefore, you should feel free to take your hemp shake when it is most convenient. If you enjoy outdoor workouts through sports such as cycling, boost your bike’s muscle building benefits by making an instant hemp protein shake when you’re on a break.
Pack a small individual carton of nut milk, and blend it with a scoop or two of your hemp powder before powering on. Rely on the energy boosting effects of your hemp drink by increasing resistance.
Ride on a lower gear to force your legs to work a bit harder! You can do the same if you’re at the gym on the rowing machine or spin bike. Higher resistance will force your muscles to react, while your hemp drink will ensure muscle can continue to grow and repair itself.
A Pre- Or Post-Workout Snack
Your love affair with hemp doesn’t have to be limited to a drink. In fact, hemp is high in protein and fiber regardless of the form in which you take it. You might choose to up your protein intake, for instance, by adding hemp seeds to a smoothie, or by spreading hemp butter on your morning or post-workout toast.
To ensure your muscles have all the protein they need to perform optimally, make hemp a part of your daily diet. There are many forms in which to enjoy it, including in shakes, in salads and as a spread.
Calculate the amount of protein you need in accordance with your body weight, and ensure that you reach this amount every day through a healthy diet, which can also include lean meats, pulses, and Brussel sprouts.