Protein Shake Mistake #: Youre Making A Meal Of It
There are too many guys who think all protein is created equal and are swapping for shakes. Dont be one of them. It might be quick to take, but a high calorie smoothie is unlikely to fill you up and wont give you as many nutrients as a proper meal, says Baptie. Plus, a full course means your body has to work harder to break down the food so you use up more calories in the digestion process.
If your busy work day makes it too tempting to trade in a meal for a whey shake, then prep your lunchtime the night before. Focus on things like fish, chicken, turkey, beef for the best protein. Theyve got far more nutrients to keep you full, says Baptie. Thats right, investing in some foil, Tupperware and a Mexican tuna salad could be a key step to a chiselled core.
Protein Shakes Are Only For After Heavy Lifting Workouts
Fact: Protein shakes can be beneficial after any workout.
Protein shakes are designed to help muscles rebuild and repair which is obviously needed after heavy lifting, but also beneficial after lower intensity workouts like bar or yoga, or cardio training.
Most forms of exercise require the muscles to work hard and create microtears that will benefit from a boost of post-workout protein.
Factors To Consider While Buying Best Protein Drink For Elderly People
With so many options of protein drinks available in the market, it becomes important that you choose the right kind.
Its composition, content, and the way it has been prepared plays a key role in choosing the one. It would also be helpful to know more about the different nutritional drinks available in the market, and what distinguishes them from each other.
With the following tips, you can find the best protein drinks for elderly
Recommended Reading: Can I Lose Weight Drinking Protein Shakes Only
Benefits For Muscle Gain
Protein shakes were initially consumed by athletes and gym enthusiasts who wanted to increase their muscle mass and improve their performance.
In fact, combining protein shakes with resistance training may promote muscle growth and enhance physical performance and recovery (
For example, one study in 40 men showed that those following a high protein diet achieved via protein supplements lost more fat mass and increased their muscle mass when they added strength and cardio training, compared with the control group .
Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss .
Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle.
Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.
Losing fat from around your waist is especially important. Increases in visceral or abdominal fat cause chronic inflammation, which has been linked to insulin resistance and heart disease .
In one study in 37 women, those who consumed an extra 40 grams of whey protein per day, showed a small reduction in abdominal fat compared with those who received a lower protein-quality supplement .
Best Protein Shake For Muscle Building
This protein shake contains 400 calories per bottle. Offered in two flavors chocolate or vanilla cinnamon the macro breakdown is 28 grams of fat, 25 grams of protein, and 11 carbohydrates per single-bottle serving. In addition to seven grams of fiber, each bottle provides four micrograms of Vitamin D, 270 milligrams of calcium, 460 milligrams of potassium, 1.6 milligrams of iron 20 percent of the daily recommended dose of magnesium.
This protein shake packs 400 calories per 72-gram single-bottle serving. In addition to 25 grams of protein, each bottle provides four micrograms of Vitamin D, 270 milligrams of calcium, and 460 milligrams of potassium.
Read Also: Cholesterol In Protein Powder Good Or Bad
Are Protein Shakes Healthy
If youve ever dabbled in the health world, youve heard about protein shakes. Theyre intended to help speed your recovery time after a workout, build muscle, and even lose weight. With so many health promises, you might find yourself loading those big jugs of protein powder into your cart at the grocery or health foods store. Have you ever stopped to wonder if those giant jugs of protein powder are actually healthy for you?
Which Protein Powder Is Best For Me
Whey protein powder isnt your only option when it comes to a protein supplement there are tons of different ones out there! However, there are a few more important factors to consider when youre making your decision.
One of the most important factors is if theyre a complete or incomplete protein .
Whey protein is a complete protein which doesnt need to be combined with any other sources to supply you with the all-important 9 amino acids.
Some incomplete proteins include rice and hemp, which can be combined to make a complete protein.
Increased Heart Attack Risk
A recent animal study published in the journal Nature Metabolism showed that high protein diets may directly affect cardiovascular health, potentially increasing the risk of a heart attack.
Researchers evaluated two groups of miceâone fed a high fat, high protein diet , and the other a high fat, low protein diet. It turned out that the mice on the high fat, high protein diet developed significantly worse arterial plaque than the mice on the high fat, low protein diet.
What’s more, the plaque in the rodents’ arteries was of the unstable variety that tends to break apart and increase heart attack risk.
“Our study shows how and why dietary protein leads to the development of unstable plaques,” says Dr. Babak Razani, an associate professor of medicine from Washington University School of Medicine in St. Louis, MO told Medical News Today. “A couple of scoops of protein powder in a milkshake or a smoothie adds something like 40 grams of proteinâalmost equivalent to the daily recommended intake.”
Q: How Many Protein Shakes Should I Drink Per Day
Depending on your lifestyle and your metabolism, the number of protein shakes that is safe to consume in a given day may vary. However, in most cases, it may be best to limit your protein shake intake to one per day. Its also important to vary the type of protein that youre ingesting since the body needs several kinds of it. While adding a protein shake to your daily routine may help to curb your appetite, your body still needs the appropriate nutritional components to rebuild itself. Vegetarians and vegans may require more supplementary nutrition because of dietary restrictions. But its always best to consult with a medical professional to find the right balance to fit your needs.
Don’t Miss: Nature’s Bounty Protein Shake Vs Shakeology
Nighttime Protein For Muscle Growth And Recovery
If youre going to drink protein shakes, it makes sense to consume them when they may provide the greatest potential benefits. Post-workout protein supplementation has been considered the best method to refuel and optimize muscle growth. However, current research indicates drinking a protein shake before bed may provide additional health benefits.
The Truth About Protein Drinks
Protein is a key nutrient, but you probably don’t need as much as you think. And these products carry risks.
When you shop through retailer links on our site, we may earn affiliate commissions. 100% of the fees we collect are used to support our nonprofit mission.Learn more.
If youre looking to get more protein in your diet, you may have considered adding a protein powder or a protein drink, such as Ensure Max Protein, to your daily routine. It used to be that protein products were marketed only to athletes and bodybuilders, but now theyve gone much more mainstream. Ads depict regular people who look healthy and vibrant, presumably thanks to the protein drinks theyre sipping.
Its wise, of course, to make sure youre getting enough protein each day. Adults need 0.4 gram of protein per pound of body weight per day. If you weigh 150 pounds, thats 60 grams.
Older adults need more0.6 gram of protein per pound of body weight per day, or about 90 grams for someone who weighs 150 pounds. Its needed to help the body heal and help prevent falls. Protein is especially important in older men and women to maintain existing muscle mass and offset muscle losses with aging, says Nancy Rodriguez, Ph.D., R.D., professor of nutritional sciences at the University of Connecticut.
Read Also: Protein In Kind Bars
My Favorite Hack For Making Protein Shakes
If drinking a protein shake is a part of your regular routine, you have to try SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.
Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.
To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.
The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. Additionally, my readers get a discount on their order using the link and code below:
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:
Don’t Miss: Cholesterol In Protein Shakes
Which Type Of Protein Is Best
Different types of protein may affect your body in distinct ways.
For instance, whey is absorbed quicker than casein. This makes it optimal for promoting muscle protein synthesis after exercise and could possibly help you feel less hungry in the short term .
While some small studies have shown whey protein to be more effective than soy and other plant-based proteins when it comes to weight loss, there are other small studies that show no real difference.
This seems to support the idea that individuals and their individual lifestyle factors are more important than the type of protein when it comes to weight loss or other desired outcomes (
As long as you are consuming a variety of protein sources throughout the day, these deficiencies likely wont cause a problem. But its always a good idea to talk with your doctor or consult with a registered dietitian before incorporating any new supplements into your diet.
The exact type of protein powder you use for protein shakes shouldnt make a major difference in fat loss, which means its more important to consider your individual health factors and dietary preferences.
Protein Shake Mistakes You Keep Making
So far, we’ve covered understanding what protein is, how protein shakes should never replace real food and how much protein you need to build muscle, plus the best sources. Read on for the mistakes you keep making.
Protein Shake Mistake #1: Youre Overcomplicating Things
Got milk? Plus dried fruit and few scoops of almond butter? Youre doing it wrong. Load up your DIY shake with too many ingredients and youre going to whack up the calorie count for no extra benefit, says nutritionist Scott Baptie.
Also Check: Are Special K Protein Bars Good For You
You Don’t Need The Extra Protein Or The Heavy Metals Our Tests Found
The promises are enticing. Whether you’re looking to shed unwanted pounds, get a quick energy jolt, build muscles, or fight the aging process, protein drinks are being boosted by some supplement makers as a scientifically proven way to quickly achieve your goals.
The products, sold as ready-to-drink liquids or powders that you mix with milk, juice, or water to make shakes, attract not just athletes and body-builders but also baby boomers, pregnant women, and teenagers looking for a shortcut to a buff body.
Some ads say that protein supplements, in flavors such as strawberry and vanilla cream, can be a nutritious and time-saving snack or meal replacement.
In a testimonial for BSN Lean Dessert Protein Shake, “fitness celebrity” Jennifer Nicole Lee says, “Being a busy mom with 12-hour workdays, I rely upon my Lean Dessert Protein to get adequate amounts of protein without wasting time on creating complex meals ….”
Another product, Muscle Milk, boasts on its website: “Designed after one of nature’s most balanced foods: human mother’s milk ….”
How To Use Protein Drinks
While protein drinks are very good to maintain ones nutrition requirements and a suitable alternative, when we dont feel like eating, they should not be used randomly and without consultation from a professional doctor.
The primary reason for this is that not all nutrition and protein drinks are the same, and each has its specific benefits and advantages, which may or may not suit all people.
Some nutrition drinks are crafted and formulated to meet our protein requirements only, while others may provide complete, balanced nutrition that our body needs to maintain its healthy lifestyle.
The best protein drink for elderly people is also prepared to ensure that they get their daily dose of proteins and vitamins, in a form that they can easily digest, while also acting as a suitable meal replacement if needed.
Protein drinks are also intended to be taken as an additional supplement along with our meals to give us the extra energy and muscle mass we may need for a very active lifestyle, especially if we are involved with bodybuilding and sports.
A point of caution here is that one should avoid mixing different protein drinks as may it may prove hazardous sometimes.
Given the wide variety of protein-based and other nutritional drinks available in the market, it may not be easy for us to consider the one which may suit our nutritional needs, as well as be delicious enough for us to drink it daily.
Read Also: Protein Shakes Like Shakeology
How To Make Protein Shakes Taste Better
Wondering how to spruce up that bland tasting protein shake you keep making? There are plenty of ways to make protein shakes taste better! You can try different brands and flavors of protein powder until you find one to your liking. You can also try blending your shakes with a low-calorie non-dairy milk like almond milk instead of just using plain water. You can even turn your regular protein powder and liquid concoction into a protein smoothie! Popular protein smoothie add-ins include fresh or frozen fruit, leafy greens, and nut butters. If you decide to add any of these ingredients to your protein drink, just remember to maintain a healthy balance of nutrients. Its often easy to add too many calories or sugars with add-ins like peanut butter and fruits, so be sure to do your research and keep your drink beneficial and healthy!
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science, as well as clinically tested and approved for use in humans. We value certain product attributes that we find to be associated with the highest quality products. These attributes include non-GMO, Organic, and allergy-friendly products that are free of most artificial ingredients including colors, flavors, preservatives, and sweeteners. When possible, we recommend products that are third-party tested and certified.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Here, the best protein shakes.
A Source Of Energy And Nutrients
Most protein shakes contain more than just protein, and they also provide your body with some usable energy and micronutrients. One commercially-available protein shake, for example, has 7 grams of protein and 2 grams of fat, which can offer a subtle energy boost to keep you going between meals. The same shake also has 100 milligrams of calcium 10 percent of your daily needs and small amounts of zinc, B-complex vitamins and phosphorus.
What Are Protein Powders
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. âWhey is the most commonly used, because itâs a water-soluble milk protein,â says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. âItâs also a complete protein, so itâs got all those advantages.â People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesnât dissolve as well in water.
Protein powders also come with widely varying price tags. âFor the casual athlete who doesnât have a specific need at a certain time of their training, the cost is not that important,â says Horvath. âSo if youâre going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.
In very specific circumstances, protein powders can be useful. âTheyâre an easy and convenient source of complete, high-quality protein,â says Carole Conn, PhD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.
âAll of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,â says Lewin.
Recommended Reading: Does Premier Protein Help With Weight Loss