Tips For Making Homemade Protein Shakes
Here are some pointers I have learned over the years about how to make the best homemade protein shakes:
Making The Perfect Protein Shake For Swimming Recovery
The aim of taking a protein shake immediately after heavy exercise is to deliver amino acids to maximise or maintain muscle mass, keep your metabolism high, boost your immune system and maximise your recovery.
The best and most effective time to take it is immediately after heavy training sessions such as weight training, power or high intensity interval efforts.
Which Milk Is Best For Protein Shakes
Beside this, what type of milk is best for protein shakes?
With 6 grams of protein per cup, soy milk comes the closest to cows milk in protein content. Plus, like cows milk, it also provides potassium and has just 100 calories with 3.5 grams of fat and 0.5g saturated fat per cup.
Similarly, is skim milk good for protein shakes? It turns out, skim milk powder is still one of the best low-cost, high-protein foods out there. And you dont have to want to be a bodybuilder to reap the benefits of a little extra protein throughout the day. Skim milk powder is typically sold at the grocery store in 500 g or 1 kg resealable pouches.
Similarly, is Almond Milk Better for protein shakes?
Compared to most dairy-based milk products, which contain on average 9 grams of protein, almond-based products fall short of packing a protein punch. However, almond milks tend to be lower in calories , while also being lower in sugar content.
Which kind of milk is the healthiest?
The 7 Healthiest Milk Options
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Protein Shake With Water Or Milk Summary
- Adding just 200ml of semi-skimmed milk can add an additional 7.2g of protein to your shake
- Milk has a better hydration index than water
- Water does not add any additional nutritional content to your shake but does not add any additional calories too. Basically what you see on the pouch is what you get in your shake, which is ideal if on a calorie controlled diet.
- Milk gives your shake a creamy taste and texture, but if you already choose an awesome tasting shake like Whey Protein 360, it wont make a huge difference.
- 200ml of semi-skimmed milk can add an extra 100 calories to your shake, which if wanting to gain mass will be a great addition.
- Water is essential for muscle function and overall performance.
So How Much Protein Do I Need
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It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0.8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face.
You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods. Not only will these cupboard staples build mass in your muscle groups currently, research suggests, 2.2g of protein per kg of bodyweight is your limit but also help stave off any hunger pangs that could derail even the most diligent of dieters.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. Seven. A tad unrealistic. This type of extreme eating is reserved for competitive bodybuilders, so an achievable alternative for a first timer is 1.5g of protein per kg of bodyweight.
The amount you need to eat is a complex topic, and there is no one size fits all. It’s important to tailor your intake to your workouts. Here’s how to do it.
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Who Should Drink Protein Shakes
Professional athletes and bodybuilders drink protein shakes to give their body the amount of protein it needs to build a huge amount of muscles. For most other people, the right diet with enough protein sources will have enough protein to cover daily needs and build muscle. However, protein shakes can still be used to give your body extra protein at critical times.
Post-workout replenishment and pre-workout preparation are both great uses for protein shakes. People switching to a vegan or vegetarian diet can also keep their protein consumption on track with protein powder shakes. If youre just starting a workout plan or recovering from an injury, youre likely to see better results with the protein spike from a well-timed shake.
The human body can only absorb between 25 and 35 grams of protein per meal, so if youre already getting that in your meals then a protein shake is not going to be worth your time. However, if you want to get extra protein at a specific time or if your diet is a bit short on protein, a shake could be the perfect solution.
Whey Protein With Milk
So, youve got your TPW shake, and now youre just wondering what to mix it with. Lets take a look at the options, first up to the podium is milk. For those that dont know whey protein is derived from milk. Made up of 20% whey and 80% casein, the protein is separated from the milk during a heating process and then dried to create the powder we have all grown to love.
If youre on the journey for muscle gaining then milk would be the choice over and beyond water. Why? Simply because youre adding extra nutrients into your shake and boosting its protein contents. For example, by adding just 200ml of semi-skimmed milk you can add 7.2g of protein, 100 calories, 8.6g of carbohydrates, 3.6g of fat and 9.6g of sugar. Of course, your shake will already contain a great nutritional profile but this will only add to the equation. The additional protein contents and amino acid make-up of milk can also help to stimulate protein synthesis more effectively than water too. See below of an in-depth view of different kinds of milk you could possibly add to your shake .
Skimmed Milk: Fat: 0.6g Sugar: 10g Protein: 7.2g Carbohydrates: 10g Calories: 74
Semi-skimmed Milk: Fat: 3.6g Sugar: 9.6g Protein: 7.2g Carbohydrates: 8.6g Calories: 100
Whole Milk: Fat: 7.4g Sugar: 9.4g Protein: 7g Carbohydrates: 9.4g Calories: 122
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Protein Shake Mistake #: Youre Neglecting The Little Guys
Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, youll recover more slowly too. That means sore muscles putting the brakes on your performance.
Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs crucial for growth. And leucine? Its is the key acid that stimulates muscle protein synthesis and growth, says Baptie. You need 3 grams of leucine to start this process.” Always read the label.
Casein Takes Much Longer To Digest Than Whey
Casein is well known as a time-release protein because of its slow absorption rate in the gut.
This means that it feeds your cells with amino acids at a low level over a long period of time.
It can help your cells synthesize protein, even during times when your body might normally be breaking down its own muscles to feed itself, such as when you havent eaten for some time (
One study tested digestion speed by providing participants with either a casein or whey protein shake. Researchers monitored the blood amino acid content, specifically the key amino acid leucine, for seven hours after ingestion .
These researchers found a quicker and larger spike from whey protein due to its rapid absorption rate. Despite a smaller initial peak, casein levels stayed more consistent over time.
In another study, researchers gave participants either whey or casein protein and then measured their digestion rate by analyzing circulating levels of the amino acid, leucine, over a seven-hour period.
They found that circulating levels of leucine rose 25% higher in the whey protein group, indicating faster digestion .
This means that the casein group reduced the total amount of protein burned for fuel over a seven-hour period. That means an improved net protein balance, a key factor for muscle growth and retention .
This protein is anti-catabolic. It reduces protein breakdown within the body due to its slow digestion rate and sustained supply of amino acids to muscle cells.
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Should You Mix Whey Protein Powder With Milk
Everyone is an individual with their own preferences. Some people believe that whey protein powder tastes better when mixed with milk.
However, it may be best to reconsider this choice and use other liquids. Regular milk contains fat and calories. Therefore, you are adding these substances unnecessarily to your whey protein drink.
In addition, milk often takes a bit longer to digest compared to other fluids like water or juice. One of the biggest benefits of using whey protein is its capacity to be digested quickly for immediate use to your muscles so combining it with milk detracts from that advantage.
For these reasons, a whey protein supplement mixed with milk may not be the best method for some people. However, you would not want to stop drinking milk altogether since it is a good source of calcium and helpful for bone health.
It may also be a good idea to be cautious of using sugary substances to mix with your whey protein.
Taking supplements such as whey protein need to be paired with an exercise routine to reap the results you want. Go PRO today for access to certified personal trainers, workout plans, and more.
Protein Powder With Water
The easiest and most affordable way to make a protein shake is with water. In fact, the recipe on most product labels uses water as the liquid. Although, many also say you can use water or milk for a protein shake.
You can use protein powder with water in a blender, a shaker bottle or if you dont mind a few clumps, simply add it to a regular water bottle and stir or shake until most of the clumps are dissolved.
A basic protein shake with water recipe will likely include the following ingredients:
- 1 scoop of protein powder
- 1 cup of cold water
- 1 to 1 1/2 cups of frozen fruit
- To make: Add all ingredients to a blender and blend on smoothie speed or low to medium until desired consistency is reached.
When on the go, some people opt for a shaker bottle to make protein shakes. This is a plastic, reusable water bottles with a lid that has a metal blender ball in the bottle that mixes the ingredients when you shake the bottle.
If youre using one of these to mix protein powder with water, consider using cold water from the refrigerator, especially if you like a cool drink. You can add ice to keep it chilled, but it will not add to the consistency of the shake.
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Protein Shake Mistake #: Its Not Just About The Shake
Its easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that theyre doing it for the sake of their strength. That doesnt mean three shakes a day will work for you you can source the same amount of protein from a protein bar. Try to stick to one shake a day and vary your protein sources, even if youre double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.
When youre looking for protein bars its important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g is considered high in saturated fats, explains Jenna Hope, , MSc, BSc . Additionally, whilst these bars are a convenient source of protein, many of them are made using artificial and highly processed ingredients.
Protein bars should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack, explains Hope. The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.
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Theyre Better For Cutting
Water is calorie-free. The major benefit of taking your protein with water instead of milk comes down to weight management.
Mass gainers will benefit from milk, but if youre trying to manage your weight while getting your protein, water is on your side. One scoop of the average protein powder mixed with just one cup of milk is an estimated 270 calories. A protein shake mixed with water is usually a mere 110 calories.
The same goes for carbohydrates and fats. Lets make it clear that you need carbs and fats for not only muscle gain, but for general health. For macronutrient counters, carbohydrates and fats are an area to which you will be paying particularly close attention.
Milk contains carbohydrates. While above we mentioned the advantages of the carbohydrates in milk , carbs may be something youre cutting elsewhere and dont want in abundance in your post-workout shake.
Milk is a source of fat. While your body needs fat, if your protein shake is all about the protein for you, then water is the way to go. To give you a better idea of exactly what youre consuming, each 250ml glass of whole milk provides 8.3 grams of fat and 4.8 grams of saturated fat.
A good protein powder is designed to taste great with either milk or water, so you neednt worry about losing flavour with your water-based shake.
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Preparation Of Water And Milk
Most protein powders seem to dissolve better in water than they do in milk. This is because of all the other nutrients that saturate the liquid part of milk. It can also be caused by the preparation process you use to make your shake.
People who drink protein shakes regularly know that clumps are not always avoidable. Some methods help, like adding a cube or two of ice to the shaker to agitate the powder and make sure it keeps mixing. You can also get a heavy-duty immersion blender to make sure everything is finely cut.
The granules of your protein powder dont actually dissolve in the milk or water you use as a base. Theyre actually just mixed into a state of suspension, which is why people tend to chug their protein shakes instead of sipping them slowly. In that sense, water-based protein shakes are superior because theyre easier to drink quickly, and downing a whole glass of milk feels kind of gross.
Regardless of the base, if youre experiencing clumping you can try adding a small amount of base to your powder and stirring until a kind of slurry forms in the shaker. When you add the rest and shake youll have much fewer lumps.
Casein Protein Is Very Effective For Muscle Growth
Bodybuilders and athletes have used this supplement for decades.
Like other animal proteins, it contains all the essential amino acids that your own body is unable to produce naturally. Most importantly, it provides a high amount of leucine, which initiates muscle protein synthesis .
If you only consume a low or moderate amount of protein, it may help you boost muscle growth simply by increasing your protein intake .
One study compared those who took casein to two other groups. One consumed whey protein and the other had no protein.
The researchers found that the casein group experienced double the muscle growth and triple the fat loss compared to the placebo group. The casein group also experienced more fat loss than the whey group .
It may also enhance long-term muscle mass by reducing protein breakdown. This process occurs on a daily basis when your body is low on energy and amino acids. Its accelerated during exercise or weight loss .
For this reason, casein is often used at night to prevent the protein breakdown that may occur, since you go through a relatively long period without food while you sleep.
In one study, a casein protein shake before bedtime helped strength-training men increase type 2 muscle fiber size by 8.4 cm2 in the supplement group, compared to 4.8 cm2 in the training-only group .
They also found the casein group increased strength to a greater extent, or about 20% more than the training-only group.
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Milk Vs Water In Your Protein Powder Shakes
Protein shakes are a great way to rejuvenate your bodys nutrient stores post-workout or to get additional protein throughout the day. Theyre also versatile you can mix in additional food for nutritional extra calories during a bulking phase or use a lighter version if youre cutting. The most important decision to make is whether to use water or milk as the base.
Water adds no calories to a protein shake and allows your body to digest the protein in the supplement even faster while cows milk will add lots of nutrients and slow down the rate of digestion. Using water makes for a thinner shake while milk is smoother and richer. Taste and nutritional value are the two main factors when choosing to mix protein powder with milk or water, but there are a few other things to consider as well.
Read on to find out everything you need to know about cows milk and water as a base for your protein shakes. Well also highlight a few other options for vegans and lactose-intolerant people, plus a few ways you can thicken a protein shake with and without tons of extra calories.