What Are Some Protein Drinks

You Dont Have To Take Protein Before During Or After A Workout

protein shake

There are many myths perpetuated by 1990s bodybuilding magazines one of them is that you need to down a protein shake minutes after your workout to feed your starving muscles. While that might not be a bad idea for an Olympia competitor who already has all of their calories, macros, micros, sleep, hormone levels, and everything else dialed in, it doesnt matter for the average person. Your total calories and macronutrients determine whether you gain muscle and lose fat, not when you eat.

How To Incorporate Protein Shakes Into A Healthy Diet

While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:

  • Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
  • Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
  • Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
  • Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.

Best Whey Protein Powders

Whey is a milk-based protein thats quickly and easily digested and absorbed, which can help you feel full and energized.

Whey protein can be a good choice to use before or after working out. In fact, studies show that whey protein can help boost muscle growth and improve body composition when paired with resistance training (

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Protein Shake Mistake #: Youve Gone Two Scoops Too Far

You really can have too much of a good thing. If youre filling your shopping basket to the brim with chicken and powder tubs then weve got some bad news: youre just going to the additional calories could just be increasing your waist line. In fact, trying to copy the diet of professional athletes will only set you up for a career in one sport: sumo wrestling.

The Fix

Calculators at the ready: you need 1.5 to 2 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if youre the UK average of 83kg, you need at least 133 grams of protein each day. Dont be put off if this sounds like a lot, as one chicken breast contains around 30g of protein. “This means you can easily consume enough without resorting to supps, says PT Peter Parasiliti. If youve already chowed down a protein-packed chicken salad for lunch and a bulk-up burger for dinner, chances are you’ve already met you protein requirements.

Meal Replacement Shakes Should Meet At Least Several Of The Following Guidelines:

Domestic Fashionista: Mocha Protein Shake

The best meal replacement shakes will also have very little of certain substances, such as added sugar and sodium. “I try to steer clear of artificial colors, flavors, and sweeteners,” says Lindsay Gnant, manager of scientific content, registered dietitian and nutritionist at Isagenix. “I find that products that rely on artificial colors and flavors tend to use lower-quality ingredients overall.”

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Meal Prepping Protein Shakes

Because the protein powder will lose its consistency after being blended, it’s recommended that you do not blend these up ahead of time but rather meal prep the ingredients to pour into the blender. I’ll usually store my add-ins with almond milk in mason jars in the fridge and then add my protein powder at the last minute before blending.

You can use an individual-sized blender to whip these up such as a Magic Bullet instead of using a full-sized blender to save time on clean up too!

Vega Sport Premium Protein Powder

Price: $$$

This vanilla-flavored protein powder contains tart cherry powder, which has been shown to decrease inflammation and accelerate post-workout recovery .

Vega Sport Premium Protein Powder also contains pea, pumpkin seed, sunflower seed, and alfalfa, and its free of dairy, soy, and gluten. Its a good source of iron and calcium, too.

Plus, its free of added sugar and NSF Certified for Sport, making it a great choice for athletes.

However, it may not be ideal for those with food allergies, as its processed in a facility that also handles common allergens, such as peanuts, milk, soy, eggs, and tree nuts.

You can mix this powder with your choice of milk or nondairy beverage. You can also add it to your favorite smoothies, shakes, and desserts.

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Protein Shake Mistake #: Your Timing Is All Wrong

Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.

The Fix

When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.

How To Use Protein Powders

Delicious Organic Protein Powder // Drink Wholesome Review

If you calculate your protein intake and determine that youâre not getting enough for your athletic needs how can you best use protein powders to help you improve your performance?

First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. âBefore, during, and after a workout, carbs are what your body needs. Theyâre what your body uses for fuel, and what your muscles run on,â says Lewin. âYes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.â Since most protein powders have at least 20 grams of protein per scoop, youâd need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients!

For a better ârecovery drinkâ after a workout, Lewin recommends a fruit smoothie with yogurt or milk, or, surprisingly, chocolate milk. âA glass of chocolate milk is one of the best things for recovery,â she says.

So when should you use protein powders, if youâve determined you need them to get more protein in your diet? Throughout the day as a snack or meal replacement, says Lewin, but not in the immediate time period surrounding your workouts.

And donât forget, says Conn: âProtein powders are not really necessary if you have access to a normal, healthy diet.â

Also Check: Do Premier Protein Shakes Have Artificial Sweeteners

The Best Protein Shakes 5 Ways

1/23/21

These are the best Protein Shake recipes on the internet, and they are SO easy! Try strawberry cheesecake, chocolate, vanilla, tropical or peanut butter banana!

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Labrada Lean Body Shake

The makers of Labrada Lean Body shake claim it is suitable as a snack or meal. The 40 g protein content makes this shake ideal for people looking to gain muscle or lose weight. This high amount of protein may help a person feel fuller for longer and less likely to indulge in extra snacks.

Labrada Lean Body shakes are available for purchase here.

Read Also: What Are Good Sources For Protein

How To Make A Healthy Homemade Protein Shake

February 29, 2020 By AliaThis post may contain affiliate links. Please read my disclosure for more information.

Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.

Its a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.

What Are The Risks

Benefits of Protein Shakes

There are numerous risks to consider when using a protein powder. Among them:

  • A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
  • We don’t know the long-term effects. “There are limited data on the possible side effects of high protein intake from supplements,” McManus says.
  • It may cause digestive distress. “People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,” McManus points out.
  • It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.

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What To Look For In A Protein Shake

If there’s one thing the experts all agree on, it’s this: when it comes to protein shakes, you want to steer clear of added sugar. “Consuming a high amount of added sugar can be deleterious to anyone’s health,” Rose says. “It has been linked to unwanted weight gain, increased triglyceride levels, and type 2 diabetes.”

In addition, you’ll want to ensure you’re getting the best source of protein from your shake. “It’s important to seek out a protein base that contains the full spectrum of essential amino acids, which promote proper nourishment, satiety, and muscle recovery,” says celebrity chef and certified nutritionist Serena Poon. Rose recommends whey and casein, which are complete sources of protein that can increase muscle mass, as well as soy and pea proteins for plant-based individuals.

How To Make A Protein Shake

  • Base Fruit vs. Ice: Start with a base of around 1 cup of ice or 1 cup of frozen fruit. My favorite base is frozen banana, but mixed berries are a close second. Add it right into your high-speed blender.
  • Protein: Next, choose your protein source. We typically use multiple protein sources when making a protein shake. For example, you could do a serving of protein powder + a teaspoon of chia/flax seed + a tablespoon of nut butter.
  • Sweetener: Now, decide if youd like to add a sweetener. Depending on how sweet your protein powder is or what base fruit you used, you may not need to add one! If you are going to add one, we suggest an all-natural sweetener such as maple syrup or honey.
  • Liquid: Start with about 1/3 cup to 1/2 cup of liquid and add more from there. Theres nothing worse than a protein shake thats too runny, so start conservatively. Feel free to use any liquid you like such as water, orange juice, almond milk, etc.
  • Blend: Now its time to blend it all up! The better the blender, the smoother your protein shake is going to be! If things are having a hard time smoothing, this means you need to add more liquid.
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    What Our Tests Found: Heavy Metals

    We purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead, and mercury. The results showed a considerable range, but levels in three products were of particular concern because consuming three servings a day could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by USP.

    We found that three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake provides an average of 16.9 micrograms of arsenic, exceeding the proposed USP limit of 15 µg per day, and an average of 5.1 µg of cadmium, which is just above the USP limit of 5 µg per day. Concentrations in most products were relatively low, but when taking into account the large serving size suggested, the number of micrograms per day for a few of the products was high compared with most others tested.

    Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. And it can take 20 years for the body to eliminate even half the cadmium absorbed today.

    “When these toxic heavy metals are combined in a product that is marketed for daily use, that raises serious public health concerns, especially for pregnant women, children, and young adults,” says Burns, who has been a toxicology consultant to state and federal government agencies.

    Kirkland Signature Complete Nutrition Shakes

    Should You Have a Protein Shake Before or After Your Workout?

    “Kirkland Signature Complete Nutrition Shakes are a decent choice for meal replacement shakes,” says Diana Gariglio-Clelland, RD, CDE with Balance One Supplements. “They aren’t loaded with multiple artificial sweeteners like many of the other meal replacement shakes on the market. Instead, they have a little real sugar balanced with some stevia. The sugar content is still low overall , so I’d prefer that over having a sickeningly-sweet artificially sweet taste. The protein content is great for the calories200 calories and 15 grams of protein.”

    Gariglio-Clelland also notes that these shakes are fortified with many vitamins and minerals as well, including vitamin D, which many people are deficient in.

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    One Major Side Effect Of Drinking Protein Shakes Says Science

    Protein shakes are wildly popular for muscle building and body slimming, thanks to research that suggests the potential benefits of getting more protein in your diet. This macronutrient has been linked to such benefits as:

    • Preventing muscle loss and building lean muscle.
    • Reducing appetite by keeping you feeling full longer.
    • Boosting metabolism.
    • Dropping pounds.

    It’s safe to say that many people have become obsessed with protein, and food and beverage marketers have taken note. Simply using the word “protein” in packaging seems to anoint a food with a halo of health that drives purchases “by symbolically linking to wellness and lifestyle values,” according to a paper in Food Culture & Societythat examined how protein snacks are marketed as good food choices through their packaging.

    But getting extra protein can backfire, especially when it’s delivered in the wrong kind of protein shake.

    Some protein powders, premade shakes, and smoothie shop protein drinks can lead to weight gain and the tagalong health downsides of extra pounds, nutrition experts say. Weight gain is only one major potential side effect of drinking protein shakes that you’ll want to avoid if you’re using them to muscle up or slim down. And it can be true no matter the source of proteineggs, milk , or plants .

    Related: Check out our recommendations for the best and worst store-bought protein shakes.

    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.

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    Navitas Organics Hemp Powder

    Price: $$

    In addition to offering 13 grams of hemp-based protein, Navitas Organic Hemp Powder is a good source of magnesium, iron, and fiber. It also contains omega-3 and omega-6 fatty acids and all nine essential amino acids.The powder is also suitable for people who require gluten-free options and have digestive sensitivities.

    Plus, it has an earthy, nutty taste with no chalky aftertaste and can be used as a flour substitute.

    The powder also dissolves well, making it a delicious addition to smoothies, yogurt, and baked goods. You can even add it to dips, salads, and soups.

    According to the companys website, Navitas Organics products are third-party tested to ensure quality and safety, though the name of the testing organization isnt disclosed.

    Just keep in mind that its a bit lower in protein than other products on this list, which may be a drawback for some.

    Garden Of Life Meal Vanilla Powder

    Why is Protein Vital In Muscle Growth?

    “This vegan protein powder is made from a blend of pea protein, brown rice proteins and a combination of whole grains including millet, quinoa, amaranth as well as seeds like chia, flax and lentil,” says Valdez.

    Per serving : 130 calories, 2 g fat, 190 mg sodium, 12 g carbs, 2 g sugar, 20 g protein

    4. RSP Nutrition AvoCollagen Protein Powder

    Adding powder to smoothies is nice and all, but this powder can be baked into peanut butter bars, tossed into tomato sauce, and mixed right into oatmeal.

    Plus, “One scoop has only 100 calories and no sugar since its simply pure protein which makes it a perfect addition to any recipe to increase its nutrient density,” says Kristin Kirkpatrick, RD.

    Per serving: 100 calories, 0.5 g fat, , < 1 g carbs, 0 g sugar, 115 mg sodium, 0 g fiber, 23 g protein

    6. Ancient Nutrition Bone Broth Protein Powder

    Per serving: 90 calories, < 1 g fat, , 2 g carbs, 1 g sugar, 150 mg sodium, n/a g fiber, 20 g protein

    7. Isopure Whey Protein Isolate Powder

    It’s simple: Tasty protein powders are often hard to come by. But “Orgain is a superior option,” says Lisa Moskovitz, RD, CEO of The NY Nutrition Group, a private New York City-based nutrition practice. Snag this one when you want a good protein powder with zero artificial ingredients or sweeteners.

    Per serving: 150 calories, 3.5 g fat, , 14 g carbs, 2 g sugar, 140 mg sodium, 3 g fiber, 21 g protein

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