Ineffective post-workout plant-based drinks you should avoid after exercise, according to the expert.

Protein plays a crucial role in enhancing fitness levels and reducing the risk of injuries, especially when consumed after a workout. It is a macronutrient that needs to be included in significant amounts as part of a well-balanced diet.

Protein is a fundamental component found in all cells of the body, including hair, nails, certain hormones and enzymes, and most importantly, muscles. When we consume protein, it breaks down into amino acids, which are then used to build and repair muscles. This is why consuming a protein-rich meal after exercising is often recommended.

It’s important to note that simply increasing protein intake alone will not automatically result in bigger or stronger muscles. Physical exercise is the primary driver for muscle growth and strength. However, consuming a protein-rich meal immediately after your workout will support the repair and rebuilding process of your muscles, ultimately leading to increased strength and improved fitness levels.

Plant-based alternatives for muscle building

According to Dr. Lindsy Kass, a principal lecturer of performance nutrition at the University of Hertfordshire, athletes who opt for plant-based shakes to replenish their bodies after a workout may not be benefiting as much as they think.

The use of smoothies and shakes after exercising has become popular for purposes such as muscle development, maintaining energy levels, and enhancing recovery. However, Dr. Kass suggests that when these shakes are prepared with plant-based milks, the athlete may receive fewer advantages due to the lower protein content.

Specifically, oat milk, which has significantly less protein compared to cow’s milk, may not be an effective choice for a post-workout drink.

Dr. Kass, who specializes in exercise physiology and performance nutrition at the University’s Centre for Research in Psychology and Sport Sciences, examines various topics, including supplements that either support or hinder athletic performance.

According to Dr. Kass, the rise in popularity of oat milk as “a healthier option to cow’s milk” has been a notable trend in recent years.

However, it’s important to note that oat milk is relatively “low in protein” compared to its dairy counterpart.

Increasing the protein content of certain “plant-based milks” without incorporating “extra protein powders” can be challenging, making this notion counterintuitive, unless one follows a vegan lifestyle.

“Athletes that are vegan would be advised to opt for soy milk, which is closest in protein value to cow’s milk, rather than oat, almond, rice or coconut, which are all very low in protein. While people have a tendency to equate ‘plant-based’ with ‘healthy’, it’s important to think about what you’re putting into your body and why,” adds Dr. Lindsy Kass.

Plant milk protein content comparison and alternatives

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