When Should You Drink Protein Shakes for Wrestling?

Protein shakes are a part of many athletes’ routines when they are training and close to wrestling matches. Knowing when to drink a protein shake can be difficult, however, especially for athletes new to the sport or to basic sports nutrition. While there are a few different times when drinking a protein shake might work, the best time is immediately after a workout. Consuming that much protein and liquid at other times could cause performance problems.

If you don’t have time for a meal that contains protein before wrestling practice, a protein shake, though not ideal, can be used as a replacement when necessary. You don’t want to consume a protein shake any less than two hours before strenuous activity of any kind, whether that’s wrestling, cardiovascular workouts or strength training, as you might feel sick or simply bloated and weighed down by the liquid.

Some wrestlers have the misconception that drinking a protein shake after a weigh-in can give them more energy and power, especially if they have been trying to cut weight to make a certain weight class that is typically below their standard weight. But most weigh-ins occur too close to a match to truly benefit you, and in many cases, a heavy protein drink will just make you feel too full to move properly and could cause cramping during an intense match.

Protein shakes are beneficial after wrestling because they provide nutrients that your body needs after intense exercise. Protein, in all of its forms, works to restore muscle glycogen that is lost during intense activities like wrestling and weightlifting. While it’s true that any lean protein source -- whether it’s lean chicken, turkey or fish -- will help to restore glycogen levels, many wrestlers can’t eat a meal within the first hour of a wrestling match when the protein is most beneficial. A premade protein shake, however, can be consumed almost immediately after a match has concluded.

Along with restoring glycogen levels to muscles after intense workouts, premade protein shakes have a more practical benefit. They are mixed to be an ideal combination of protein, carbohydrates and fat, which may help to reduce muscle soreness and recovery time, the likelihood of heat exhaustion and the potential for infection. For busy wrestlers or wrestlers just starting to learn about how to properly balance protein, carbohydrates and fat, protein shakes can be a simple solution that provides the correct nutrition.

Article reviewed by Michael Carroll Last updated on: May 21, 2012

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What Protein Drink Is Best After Pancreas Surgery?

Your pancreas is a large gland between your stomach and small intestine. It secretes a variety of digestive enzymes and hormones, most notably insulin. The pancreas is susceptible to inflammation and dysfunction due to trauma, infection, alcoholism, drug use and dietary toxins. Pancreatitis is a major risk factor for pancreatic cancer. Recovery from pancreatic surgery requires temporary or permanent dietary changes. Protein drinks are beneficial after surgery because they are easy to digest and don’t burden the recovering pancreas. Protein drinks can be purchased ready-made, although making your own allows you to add your own fresh ingredients and save money, too.

Pancreatic resection, which entails removing a segment of the pancreas, is usually done on patients with pancreatic cancer. Recovery typically involves one week in the hospital and at least six weeks of rest and dietary modification at home before a return to normal life is considered. Pancreatic surgery affects the amount of insulin and digestive enzymes secreted. Reduced insulin secretion may worsen or increase the risk of diabetes. Reduced enzyme secretion significantly affects digestion, especially the breakdown of protein into amino acids, so dietary modification is a necessity after pancreatic surgery.

Dietary protein is necessary to build protein-based structures in the body such as muscle tissue, skin and other connective tissues. It’s also essential for healing injuries and synthesizing enzymes. As such, pancreatic surgery presents a serious dilemma because an injured pancreas needs protein to heal and make digestive enzymes, but it is unable to properly digest many forms of protein until it heals. Consequently, virtually all post-operative dietary recommendations involve avoiding difficult-to-digest protein such as red meat, chicken, pork and most legumes, especially if they are uncooked. Instead, patients are advised to consume readily digestible protein such as milk, soft cheeses, eggs, tofu and some fruits such as bananas and papaya. Protein supplements are also a good idea and can be easily added to drinks such as shakes and smoothies.

Protein supplements are readily digested and appropriate for patients recovering from pancreatic surgery. They also allow you to easily measure and control your protein intake. Whey, casein, egg albumin and soy extracts are common protein supplements available in powders, which can be mixed with a variety of liquids including water, milk and fruit and vegetable juices. Furthermore, milk-based protein such as whey and casein, as well as supplements derived from eggs or soybeans, are complete sources of protein because they contain all the essential amino acids.

There are many protein drinks on the market, but making your own allows you to control the amount of protein, while avoiding preservatives, additives and excessive amounts of sugar and artificial sweeteners. An injured pancreas cannot control blood sugar levels effectively or metabolize chemicals efficiently, so fresh, natural ingredients are important. As long as you’re not lactose intolerant, using low-fat milk as the base for a protein drink is a good idea because it contains protein and a variety of minerals and vitamins. Blending in bananas and peanut butter increases protein content, and adds additional fiber, vitamins and minerals. Any of the above mentioned protein supplements mix well with milk, although you could also use raw eggs, tofu or yogurt if you don’t like a powdery texture. Papaya and pineapple contain some protein, and are also rich in proteolytic enzymes that digest protein. Consequently, using fresh papaya or pineapple juice as a base for a protein drink is a good idea.

Harrison's Principles of Internal Medicine; A. Fauci et al.Nutrition and Wound Healing: a Vital Role in Wound Management; Wendy ReardonArticle reviewed by Paula Martinac Last updated on: Jul 4, 2012

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