Why are they important:
Well, as you know, proteins are needed to build muscles. They are also used in the production of hormones, enzymes, nucleic acids, components of the immune system. Without enough protein, the body can not provide those structures that are the basis of all cells, tissues and organs, nor can it produce the necessary substances needed for a number of vital functions. And, among other things, you will compromise your recovery, which can lead to overwork and injury.
On the other hand, after a workout, you quickly need protein to start the muscle building process and recover from the damage caused by the physical load. Because it takes more time to digest the food (and the protein reaches the muscle slower), this makes protein shakes an ideal choice right after a workout.
When is the best time for protein intake:
You are already aware of the benefits and what quantity you need, but the question remains when is the best time for protein intake? Logically, one of the times when you are most needed is immediately after the workout, as the body starts recovering damaged muscles and needs building material for this process.
So after a workout, it's a good idea to bet in small portions rich in protein in 3-4 hours, giving your muscles a steady stream of protein. It is also reasonable to take a protein shake or a slow-breaking protein, such as cottage cheese, before going to bed to provide the body with a steady flow and sleep. Breakfast is also important because the body expects to recharge after 8-10 hours without food.
Conclusions:
Regardless of your goals, proteins should be treated as the basis of each diet plan. It is a key nutrient for achieving optimal physics and sports performance. It's hardly a secret for anybody that any active sports person will have a great benefit in getting enough protein. But a protein-rich diet is also useful for those who do not engage in sports so seriously, as it helps less easily control your weight.
Spinach Protein Shake = Almond Milk + Flaxseed + Chia Seed + Spinach
Almond Protein Shake = Almond Oil + Almond Milk + Chia Seeds + Jaggery (or replace with brown sugar)
Orehov-banon shake = Walnuts + Apple + Banana + Almond milk
Malin protein shake = Raspberries + Yoghurt + Almond milk + Jaggery (or replace with brown sugar)
Strawberry Strawberry Strawberry + Strawberry + Strawberry + Cream + Milk
Shake orange sea grass = Orange juice + Yoghurt + Jaggery (or replace with brown sugar) + Spirulina or Chlorella
Source: https://www.2befit.bg/bg/%D1%82%D0%B5%D0%BC%D0%B0/%D0%BF%D0%BE%D0%BB%D0%B7%D0%B8%D1%82%D0%B5-%D0%BE%D1%82-%D0%BF%D1%80%D0%BE%D1%82%D0%B5%D0%B8%D0%BD%D0%BE%D0%B2%D0%B8%D1%82%D0%B5-%D1%88%D0%B5%D0%B9%D0%BA%D0%BE%D0%B2%D0%B5