What Goes In Protein Shakes

Protein Shake Vs Meal Replacement: Whats The Difference

Protein On the Go! | Fit Pro Go Protein Shake

Hey, Coach! Ive been thinking about trying this supplement. What do you think?

I have this conversation quite a bit with my clients. Although I appreciate them coming to me before jumping right into something, its important to explain to them everything about supplements.

We live in a time where weight loss fads rule the internet. Ive been asked everything from Keto to juice cleanses but clients always want to know more about protein shakes and meal replacement shakes.

There are plenty of great brands out there that provide high-quality products and then there are some that dont.

Its important that you understand the entire picture of protein shakes and meal replacements before deciding.

Before you choose lets dig into some details about both to see which will help you achieve your goals.

How Many Protein Shakes Can I Have Each Day

Protein shakes are one way to incorporate additional macro and micronutrients into your diet. They are best consumed as part of a balanced diet, including whole grains, fruits, vegetables, healthy fats, and protein.

Recommended daily intake of protein shakes depends on individualized nutritional needs. For example, a high-endurance athlete may require a higher daily intake of protein and calories and therefore, they may want to incorporate more protein shakes in their diet to meet their needs. You should consider your daily intake goals for protein and calories to determine the quantity of protein shakes to consume.

How Much Protein Does One Need

Theres a difference between the amount of protein that the FDA recommends to avoid winding up with a deficiency and the amount of protein ideal for managing hunger and maintaining a beach-ready physique.

The FDA has a blanket recommendation of 50 grams of protein per day for everybody. But for folks who work out regularly and want to look like it, its a different story. Theres a lot of debate, but the most influential paper here was published by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine in 2009, and 10 years later, the International Association of Athletic Federations published the same recommendations: 1.2 to 1.7 grams of protein per kilogram of body weight every day, or 0.54 to 0.77 grams per pound of bodyweight.

Some athletes consume more, even exceeding one gram per pound of body weight, and while it doesnt appear that this has a negative effect, its not necessary to eat this much. But if one enjoys eating that much protein, eating one gram or more per pound of bodyweight doesnt appear to have a negative effect. Theres some evidence that for advanced bodybuilders with significant muscle mass who are also trying to lose fat that is, are maintaining a big calorie deficit a higher intake of two to three grams per kilogram of body weight might be useful for retaining muscle. This isnt necessary for the average person who works out a few times a week.

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Sfh Pure Whey Vanilla Protein Powder 425 Stars

24g protein // 1g sugar// 130 calories// $1.66 per serving// gluten-free// non-GMO// no artificial flavors // grass-fed // all-natural

Never heard of SFH? We hadnt either until one of our favorite gyms in Minneapolis, Alchemy, started selling it. SFH IS SO GOOD. Like, handsdown our #1 pick for whey protein powder. SFH has 24g of protein and only 1g of sugar. In both the smoothie and baking test, we found that SFH didnt have a super overpowering flavor and the vanilla tasted very natural. This product is made with 100% grass-fed cows and is a super clean product full of BCAAs and Omega 3s.

Does The Anabolic Window Matter

Protein Shakes On The Go in 2020

Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.

This 30-minute window, commonly known as the anabolic window, is a short period of time in which your muscles are like a sponge for protein.

The thought is that if you consume protein outside of the anabolic window, your body wont effectively utilize it or build muscle .

Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to after exercise .

In fact, it may not matter if you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.

Summary

It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.

Read Also: Where To Buy Ump Protein Powder

Fat Oxidation And Metabolism

As we already discussed, current data suggests that pre-bed casein doesnt reduce fat-burning, but whey protein before bed does.

And eating any food, especially carbs–whether before bed or otherwise–lowers fat-burning compared to fasting .

Therefore, if you want to maximize fat-burning, your best bet is to skip pre-bed meals. Or, if you dont fast before bed, at least make sure to avoid carbs for a few hours before you sleep.

Additionally, a 2017 study from the American Journal of Clinical Nutrition found that, on average, people with higher body fat ate their meals later compared to lean people.

To quote the researchers, the consumption of food during the circadian evening and/or night, independent of more traditional risk factors such as amount or content of food intake and activity level, plays an important role in body composition.

While the 2017 study doesnt prove that consuming protein shakes before bed will lead to inevitable fat gain, it does suggest that avoiding food for several hours before bed is wise if you want to stay lean.

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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    Who Should Buy Iconic Protein Drink

    • Those who prefer their dairy from grass-fed cows.
    • People trying to limit their intake of artificial sweeteners and artificial flavors.
    • Folks looking to combat inflammation. Some flavors available include powdered greens and turmeric, which may help in this regard.
    • Anyone looking to limit fat or carbs is likely to appreciate these macros.

    A Quick Warning About Protein And Meal Replacement Shakes

    On the go Protein Shake!

    I will always recommend protein and meal replacement shakes to my clients, however, I give them a warning about them. Unfortunately, the food and drug administration does not regulate the supplement industry. Right on their website, they confirm that they dont require supplements to be proven safe.

    This isnt to say that these supplements arent safe. There are many reputable supplement companies who pour millions of dollars into creating safe and effective supplements. But there are still companies out there trying to make a quick buck.

    When youre shopping for your next protein or weight loss shake do some research and figure out which companies you can trust. I tell my clients to avoid the fifteen to twenty dollar brands like the plague! They may say they contain twenty grams of protein, but many studies have revealed that the label isnt always telling the truth.

    I dont want to scare you from investing in supplements only to remind you that there are great ones and then there are bad ones!

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    Which Kind Of Protein Is Best For You

    It really shouldnt be a secret, but there are very few people who are aware of the fact that not all proteins are equal. The same is true for protein powders.

    Why? Proteins come from different sources, and your body can digest some better than others. This is known as bioavailability. Your body gets more value out of proteins with a higher bioavailability as it can digest that protein more efficiently and absorb more of it.

    Even blended protein powders consist of different quality proteins. You deserve to know what youre buying and whether its the right choice for you. Theres a reasonable amount of information on protein powder labels, and its essential to know. Well break down everything you need to know about protein and make it as simple as possible.

    Complete Protein vs. Incomplete Proteins:

    Proteins fall into one of two categories. The first are complete proteins, which contain all of the essential amino acids the human body needs. Amino acids are the building blocks of protein. The second category is incomplete proteins, and as you probably guessed, these do not contain all the essential amino acids. If you are not consuming complete proteins, its crucial to consume a variety of incomplete proteins to give yourself the best chance of getting the complete amino acid profile your body needs.

    These are the most common types of protein youll find in a protein powder blend:

            • 4 tablespoons of protein powder
            • Splash of milk
            • Toppings of your choice

    Special Directions:

    Factor In Your Goals And Individual Needs:

    • If youre trying to increase muscle mass, then a 300-calorie shake with water is a relatively low-calorie meal and a decent snack, White says. If youre trying to lose weight, that shake can be a meal replacement. Meanwhile, a 170-calorie shake is a bit on the light side, so youre going to use it as a snack, or pair it with other foods for a meal to get more of what you need, whether thats carbs or fat.
    • If youre a casual runner, youre not going to need as much protein as a guy whos lifting a ton.
    • If youre a beginner, lifting a couple of times a week, you also dont need as much protein as an intense lifter who trains heavy 6 days a week.

    With all this in mind, White has listed the pros and cons of the following 10 ready-to-drink beverages. Weve also noted what goals are best suited to each and how best to incorporate them during the day. Bottoms up.

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    Are Protein Shakes Healthy

    Like most products, there are better and worse options when it comes to protein powders. Consuming plenty of protein is very easy for most people eating a balanced diet, including a plant-based diet. In fact, most Americans eat nearly double the amount of protein they need.

    Protein powders are highly processed and often contain high concentrations of heavy metals, pesticides, and BPA. I would not recommend using them on a daily basis, however, they can be a great option for post-workout recovery or a busy day meal-on-the-go.

    Scratching The Sweet Tooth

    26 Best& Worst Grab

    Sometimes, a workout can leave you drained and craving sweetness to help raise your energy levels. Fortunately, the sweet taste of flavoured protein can be combined with other ingredients to make a filling snack thatll save your sweet tooth from indulging on chocolate bars or sweets.

    Peanut butter is the base ingredient and is delicious. It also carries additional protein of its own, so its perfect in a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla or chocolate protein. You can sweeten further this with honey or dark chocolate.

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    Best Protein Shake And Smoothie Recipes

    Get lean and strong with the ultimate list of protein shakes and protein smoothie recipes. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals!

    High-Protein Foods | Low-Calorie Foods | Low-Carb Foods | Healthy Snacks | Protein Shake Recipes | Protein Pancake Recipes

    Dive into these homemade protein shake recipes that taste like dessert but fuel your muscles and your recovery. With flavors covering everything from luxurious chocolate to tangy orange cream to tropical coconut, these protein drinks help you feel good, work hard, and hit your fitness goals.

    Learn how to make a protein shake the most decadent part of your day! With nutritious boosters that add antioxidants, vitamins, and minerals, these healthy shakes are great for breakfast, snacks, and pre- or post-workout.

    When Should I Drink A Meal Replacement Shake

    Meal replacement shakes can really be consumed anytime throughout the day.

    If youre more of a busy professional, you may want to consume one for breakfast on your way out the door.

    If youre a stay at home mom, you can replace lunch.

    The great thing about meal replacements is there is no best time to have one. Whatever meal you need to replace most is where a meal replacement will work best.

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    Muscle Milk Pro Series

    Muscle Milk is an excellent source of protein, and dont let the name fool youits not just for post-workout refueling.

    It delivers an impressive 32 grams of protein per serving in the form of milk and casein protein, and aside from some flavoring agents, the only other ingredients are vitamins and minerals. Surprisingly, its one of the most focused, minimalist protein shakes out there, and its carb content is incredibly low.

    > > Complete List Of Protein Powder We Reviewed < <

    Lean Body, On the Go protein shake quick review

    Before I let you go, I wanted to share our complete list of protein powders that we tested along with the 5-star rating we gave them and a few notes. Like I mentioned above, we got all of these recommendations straight from the Fit Foodie community. We know there are many that we did not test, but girl, we cant test them all! This list is from 5-star to 1-star worst.

    • Garden of Life 1st place 5 stars see above for complete review
    • SFH 2nd place 4.25 stars see above for complete review
    • Organic Valley 3rd place 4 stars see above for complete review
    • Sun Warrior 3rd place 4 stars see above for complete review
    • Teras Whey 3rd place 4 stars see above for complete review
    • Aloha 4th place 3.5 stars see above for complete review
    • Vega Sport 5th place 2.75 stars
    • Amazing Grass 6th place 2.5 stars While this one provides a lot of nutrition, it left both the smoothie and muffins very chalky and grainy.
    • Tone It Up 7th place 2 stars Tastes like fake vanilla and very very sweet. The monk fruit is overpowering and there is only 15g protein per serving.
    • Trader Joes 7th place 2 stars Flavor was good, but the ingredient list was not super clean and included cane sugar.
    • Nuzest 8th place 1.5 stars Metallicky aftertaste and overall bad flavor.
    • Orgain 8th place 1.5 stars Tangy/weird aftertaste, grainy, and left muffins dry and flakey.
    • ON Gold Standard 9th place 1 star Tasted like chemicals and fake vanilla. Would not recommend.

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    Should You Have A Protein Shake Before Or After Your Workout

    Protein is necessary for muscle repair and growth.

    For this reason, many people consume protein supplements in the form of shakes along with their workouts.

    However, the optimal time to have a protein shake is a hotly debated topic.

    Some believe its best to drink a protein shake before a workout, whereas others argue that after a workout is ideal.

    This article explains whether its best to have a protein shake before or after your workout.

    The Recommended Daily Allowance for protein is 0.36 grams per pound of body weight .

    The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. It doesnt specify the amount needed to optimize body composition or health .

    For protein, its clear that the RDA is much too low to support muscle recovery and growth .

    In fact, research suggests that people who routinely strength train may need double the RDA, or 0.72 grams per pound , to support muscle recovery and growth .

    For a person weighing 150 pounds , this equals 109 grams of protein per day.

    To optimize your results, spread this amount over three to four meals that are consumed every three to four hours .

    A protein shake is a good option between meals, either as a snack or around your workout. They typically contain 2530 grams of protein per scoop.

    Summary

    People who exercise regularly need more protein to support muscle recovery and growth. Consume your protein at equally spaced times throughout the day.

    Learn How To Make A Protein Shake

    For beginners to the world of fitness, taking protein supplements can seem intimidating. Theres a wealth of information online about which supplements to try and which to avoid. Whey protein shakes, of all the sports nutrition on offer, tend to be most peoples first step into the world of supplements thanks to their taste, positive effects and ease of use.

    However, learning how to make a protein shake is a rite of passage for people new to the gym and it can be far from easy. From misadventures such as trying to mix the powder in a pint glass or using a whisk, weve heard it all.

    Realistically though, learning how to make a protein shake is simple. First and foremost, youll want a dedicated protein shaker. While you can make a good shake without one, it cuts down on time, hassle and spills.

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