How Do You Choose A Protein Powder
With the rising popularity of whey protein powder, there are a lot of options on the market. It can be overwhelming if you dont know what to look for.
Also, it is best to choose a powder that is not flavoured. Not only does flavoring possibly increase the amount of sugar and artificial flavours, but you wont want to mix a flavorful powder with other ingredients in the protein shake recipes. Here is the protein powder I use if you’re looking for a clean one.
Tip #: What You Need To Know About Macronutrients
Beginning strength athletes often ask me whether or not they should use nutritional supplements to achieve their sporting goals.
So let me start with what we as bodybuilders need every day.
Food that we ingest every day consists of a mix of nutritional components.
Macronutrients are nutrients that occur in large amounts:
Macronutrients are divided into three groups:
The human body needs these groups of nutrients in relatively large quantities in order to survive.
To ensure that we develop muscle mass with a minimum of fat, it is important that we maintain the correct macronutrient ratios.
My preference is for a calorie distribution of 40% carbohydrates, 30% proteins, and 30% fats.
This is the total distribution of the day, but of course, not all meals during the day need to meet these proportions.
Easy Ways To Increase Your Protein Intake
Getting enough protein is important for your health.
For this reason, the Daily Value for protein is 50 grams per day.
However, some researchers believe that many people should be eating significantly more than this amount .
A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.
Here are 14 easy ways to eat more protein.
Some Best Protein Shakes For After Your Workout
Working out is important for your health. It can help you feel better, lose weight, and strengthen your muscles. However, its important to eat a healthy diet after your workout. This will help you replace the nutrients your body lost while working out. Drinking protein shake is an excellent way to do something like this. Protein shakes are easy to make and can be enjoyed any time of day or night. Here are some quick tips on how to make the best protein shake for after your workout.
Tip #: How Much Protein You Really Need As A Bodybuilder
âHow much protein should I ingest per day to grow muscle mass?â
This is a frequently asked question among avid strength athletes and bodybuilders.
Let’s start by saying that without the intake of sufficient protein you can never build extra muscle mass.
Your muscles need a certain amount of protein to recover from your intense training.
There has been a discussion for years within the fitness world when it comes to the amount of protein that strength athletes and bodybuilders should consume on a daily basis.
Fitness magazines and major players in the supplement industry are constantly repeating the message that if you want to get big muscle, you need to get large amounts of protein.
The supplement industry is huge, with annual sales exceeding $7 billion.
With such huge sums of money, you might understand why so much time and effort is put into selling protein supplements to athletes.
In short, the fitness world with its millions of potential customers is a booming business.
A good friend and avid bodybuilder once told me how ridiculous things were in a supplement store.
At the time, he was a salesman for a well-known supplement company and had to make as many protein recommendations as possible to customers.
Customers were urged to supplement their protein-rich meals with as many as 4 or 5 protein shakes per day.
Only in this way would they be able to meet the protein intake of 250 to 300 grams per day.
But this absurdly high number is based on nothing.
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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.
Tip #: Scientific Research: The Secret Of Strength Training
One of the most interesting studies examining the effect of exercising without huge amounts of protein was published in 1996.
43 experienced strength athletes took part in a study in which they had to train weekly and were given weekly testosterone enanthate injections .
The 43 subjects in the study were divided into four groups:
- Group 1: No exercises + no testosterone injections
- Group 2: Exercises + no testosterone injections
- Group 3: No exercises + weekly testosterone injections
- Group 4: Exercises + weekly testosterone injections
It will come as no surprise to you that after ten weeks of training three times a week, the group with testosterone injections achieved the most results.
This group gained an average of more than 13 pounds of lean body mass.
It shouldn’t surprise you either that Group 2 increased their muscle mass by 4.5 pounds in just ten weeks.
But what is striking is that the men who were injected weekly with steroids and then did nothing for ten weeks saw their lean body mass increase by as much as 6 pounds.
It is further clear that Group 1 did not see any change in their lean body mass.
âBut what does a study on steroids have to do with my protein intake as a natural bodybuilder?â
Just a little patience.
Because all four groups were on the same protein diet. Each participant was expected to consume 120 grams of protein per day.
This research shows that even for a steroid user, 120 grams of protein per day is sufficient to gain muscle mass.
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Are Whey Protein Shakes Good For You
Absolutely! Whey protein shakes are an terrific choice for breakfast, a snack, or meal replacement. All adults need around 46-56 grams of protein each day and protein shakes are an excellent way to meet that requirement. Whey protein also promotes muscle growth, helps reduce hunger, may lower blood pressure, may help reduce inflammation, and can help you lose weight .
For maximum health benefits, make sure the whey protein powder you use is free from additives, hormones, artificial sweeteners, and fillers. Lastly, always remember that organic is best. As I stated earlier, my favorite whey protein powder is this one from Thrive Market.
Chocolate Protein Powder Shake Recipes
1. Brownie Batter Protein Shake
The secret ingredient? A ripe avocado, which adds creaminess and heart-healthy fats, is masked by the rich flavors of dark cocoa powder, maple syrup, and coconut milk.
Find the recipe here: Wicked Spatula
2. Chocolate Spirulina Detox Smoothie
Theres a reason this tasty smoothie is dubbed the detox smoothie. Its packed with tons of nutritious ingredients that make it an awesome guilt-free choice, post-detox or anytime.
Feed your cravings with this smoothie, which balances ingredients like almond butter and cacao powder with health-promoting spirulina powder, nut milk, and coconut water.
Find the recipe here: The Chalkboard
3. Dark Chocolate Peppermint Protein Shake
Dark chocolate and peppermint make the perfect pair in this scrumptious shake.
Optional toppings include vegan dark chocolate chips and homemade whipping cream, instantly taking this recipe from delicious to drool-worthy.
Find the recipe here: Fit Foodie Finds
4. Very Berry Chocolate Protein Smoothie
For a fruity and flavor-filled treat, look no further.
This smoothie recipe combines raspberries and strawberries to create a sweet and irresistible taste while a teaspoon of chia seeds ramps up the protein content and adds in some healthy fats.
Find the recipe here: Lexis Clean Kitchen
5. Chocolate Peanut Butter Apple Protein Shake
This recipe takes the classic combo of apples with peanut butter and transforms it into a protein shake.
Find the recipe here: Jennifer Meyering
What Is Whey Protein
Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production. It is a complete, high-quality protein that contains all of the essential amino acids. It is also very digestible, as it is absorbed from the gut quickly compared to other types of protein . These unique qualities make it one of the best dietary sources of protein available.
There are three main types of whey protein powder: Concentrate , Isolate , and Hydrolysate . Whey protein concentrate is the most common type and is also the least expensive. As a dietary supplement, whey protein is very popular among athletes, bodybuilders, and others who want additional protein in their diet.
Protein Shake Mistake #: Youve Got A One
Once youve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means youre missing out on more muscle building and tasty alternatives.
Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.
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:
The Sheer Importance Of Protein
Protein is critical for life. Its a building block of everything you are.
In the absence of protein, your body would refuse to do anything and descend into a meltdown worse than a tuckered-out toddler. Astonishingly, between your organs, muscles, tissues, bones, skin, and hair, there are over 10,000 types of protein present in your bodily makeup.
Protein is like that one handy friend you have who can seemingly fix or put back together anything. Your body isnt merely composed of proteins but demands and devours protein too.
Protein is used in essential processes like building and repairing muscles, strengthening bones, boosting the immune system, diminishing food cravings, supporting heart health, and healing inflammation and injuries. Trust us when we say that protein is more important for your body than water is for house plants. Have you checked on those lately?
Theres numerous forms of protein powder to choose from on the market, such as:
- Whey protein
- Pea protein
- Hemp protein
Each form delivers distinct benefits and affects your health and fitness goals differently. Weve gathered critical information about three of the most popular forms of protein. Before we dig our plastic scoops into these different tubs, its first beneficial to understand the fundamental differences between protein isolate and protein concentrate.
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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.
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.
What A Damned Minute What Does Denature Actually Mean
Good question, hypothetical readers. Meriam-Websters dictionary defines it thusly:
: to deprive of natural qualities : change the nature of: such as
a : to make unfit for drinking without impairing usefulness for other purposes
b : to modify the molecular structure of especially by heat, acid, alkali, or ultraviolet radiation so as to destroy or diminish some of the original properties and especially the specific biological activity
Were obviously dealing with definition b here- denaturing protein destroys or diminishes some of its existing natural properties. And if you read any articles about this on raw foods websites, they tend to quote this definition as proof that proteins are healthier when left uncooked.
Theres a famous segment from The Man Show in which Adam Carolla and Jimmy Kimmel set up a booth at a farmers market and urge people to sign a petition to end womens suffrage. Almost everyone who comes to their booth signs it.
The people who sign the petition do so not because they dont want women to vote, but because they have no idea what suffrage means, and instead of asking someone or looking it up, they guess that it must mean suffering. Because that sounds about right, doesnt it?
Except, uh, which properties are we talking about here? What specifically is happening on a molecular level when protein gets denatured? Most raw foodies wont go into that level of detail, but I will.
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Start With A Base Of Ingredients
When you are just starting out with making protein shakes, it helps to have a list of the primary ingredients you are going to need. While you can mix it up, your base will include the things to always have on hand for your protein shake each time. Then there are also some extras that are optional, but still a good idea. Your base ingredients include:
- Protein powder
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How To Make A Chocolate Protein Shake:
This is one of the easiest recipes ever! Simply add all of the ingredients to a blender and blend until the mixture is smooth and creamy. I like to use a high-speed blender, but any blender should get the job done.
If you prefer a step-by-step, heres the simple breakdown:
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