Drinking protein shakes after boxing training?

Drinking protein shakes after boxing training?

Some time ago I had a little chat with a few boxing colleagues about eating after training. And the question was asked: "Can you drink protein shakes after training?".

At first I didn't know the answer myself, as I wasn't very familiar with all the protein shakes and prefer a natural diet such as fruit, vegetables, fish or chicken.

You usually hear that all bodybuilders take so-called whey proteins to build up mass but also to define their bodies. In martial arts, we don't usually want to build up mass and if we do, then the fighter still has to remain agile and not become too slow.

What are proteins?

Firstly, let's find out what proteins actually are. In short, proteins are essential for our body and very important for building new muscles.

Proteins are structured biological macromolecules consisting of amino acids. These are found in all cells and not only give them their structure, but also transport metabolites, pump ions and recognise signalling substances.

The human body needs around 0.8 grams of protein per kilogramme of body weight per day, which is obtained from both animal and plant-based foods. People who train or work hard have an increased protein requirement and should consume 1.5 to 2.0 grams of protein per kg of body weight.

Proteins are contained in natural foods such as z.B. in meat, dairy products, eggs, fish ("lighter protein") and seafood. Meat is one of the most important sources of animal protein.

Beef muscle meat consists of around 21% protein, around 2% fat and 75% water. But there are also many ways for vegans to cover their protein requirements. Here is a small list with the protein content per 100g of food.

Vegetarian foods (protein/100 g)

Soya meat, dried 44g

Soya flour, full fat 38g

Pulses, dried 20g - 35g

Linseed 28g

Peanuts, roasted 27g

Sunflower seeds 27g

Poppy seeds 20g

Mushrooms, dried 16g - 20g

Quinoa and amaranth 15g

Cereals 7g - 13g

Tofu 10g

Soya milk 3g - 4g

Cabbage 3g - 5g

Should I drink protein shakes after training as a martial artist?

After a hard workout, you're usually exhausted and don't really know whether you should hit the pan or go to bed. This is something that beginners in particular have to get used to.

Many protein manufacturers promise lots of energy before and after boxing training. Personally, I like to eat fruit and lighter things like fish or chicken after training, which also contain protein. But don't get the idea of stuffing your face with kebabs and meat, as they contain the good proteins.

It has been proven that many joint diseases such as rheumatism, arthrosis or gout as well as arteriosclerosis and high blood pressure can be caused by excessive protein intake.

When I get a craving for something sweet like chocolate or cake, I prefer to drink a small protein shake rather than eat these calorie bombs. This has the advantage that protein shakes are low in carbohydrates and fat and are therefore fine as a small dessert. Of course, it depends on what kind of protein powder you have bought.

Are protein powders harmful to my body?

This is a difficult question and you can't generalise about all protein powders, because not everything that says protein on it is protein powder.

Aspartame, saccharin, fructose and artificial colours - these are some of the nasty terms you'll find on many protein powder labels. They are all harmful (especially aspartame) and won't do your body any favours in the short or long term.

In addition, many common brands of protein powders and protein drinks contain large amounts of arsenic, cadmium, lead and mercury. The damage these heavy metals do to your body cannot be briefly explained here and requires a separate article.

Good protein powders have their price (cheap products usually contain much more carbohydrates and inferior raw materials), so also pay attention to the ingredients list! I have had the best experiences with the Bio tech USA 100% Pure Whey andAll Stars 100% Whey Protein. Both are good products where the price-performance ratio is right and the raw materials come from European sources.

You can mix the protein shake with milk (low-fat) or water, I use a 50/50 mix of both. So if you want to buy a packet of protein powder in the near future, take a close look. As a general rule, you should drink enough water after a shake, as uric acid is produced during protein utilisation.