What Is A Protein Shake
Protein shakes are a protein drink typically consumed before or after a workout in order to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid.
Are protein shakes good for you? The healthiest protein shakes are the ones you make in your own blender because you can control what goes in them. The goal here is low sugar + high protein and no additives.
Benefits of protein shakes Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal preplacement if they have enough calories ore even a high-protein snack.
Protein shake before or after workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits!
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.
A Guide To The Best Protein Powder
This post may contain affiliate links. Please read my disclosure policy.
What is up my Fit Foodie Squad! After lots of taste testing, baking testing, and smoothie testing, weve finally nailed down our list of the best protein powders . Im sure the first thing youre thinking iswho paid you to do this test?
Truth isno one did!
We wanted to create a completely unbiased protein powder review for you guys to find the best tasting protein powder when it comes to nutrition profile, baking, and smoothies. Why? Because weve been there when it comes to feeling completely lost finding the right protein powder for you. Maybe you want to bake with your protein powder or maybe you need a gluten-free, plant-based protein powder specifically for smoothies. There are HUNDREDS out there and we did the dirty work for you! Read on to find out how we performed this protein powder test and to find out what our top whey protein powder picks are as well as our top plant-based protein powder picks are!
DISCLAIMER: This protein powder review is OUR opinion. There are thousands of protein powders on the market, so if you have other recommendations, feel free to leave them in the comment section. Thank you in advanced for being nice.
Protein Types And Uses
Whey protein isone of the most commonly used proteins and is best for day-to-day use. Itcontains all of the essential amino acids and is easily digested. It helpsboost energy and can reduce stress levels.
Whey isolates and concentrates are best to use after aworkout.
Soy protein isanother common choice. It helps reduce high cholesterol and can ease symptomsof menopause for some women. It can also help with osteoporosis by helpingbuild bone mass.
Other types of protein include:
- Eggprotein, released more slowly than whey, can be taken throughout the day.
- Milkproteins help support immune function and enhance muscle growth.
- Brown Riceprotein, which is 100% plant-based, is a good choice for vegetarians or forpeople who dont consume dairy products. Its also gluten-free.
- Peaprotein is highly digestible, hypo-allergenic and economical.
- Hempprotein is also 100% plant-based. Its a good source of omega-3 fattyacids.
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 .
Also Check: Does Ebt Cover Protein Shakes
Scratching The Sweet Tooth
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.
Making A Protein Shake For Workouts
Read Also: Premier Protein Sugar
Whey Protein Vs Other Kinds
Whey protein powder is milk protein. It does have a small amount of lactose in it. If you can eat yogurt or drink kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. Although it will have a different taste, you can use alternatives such as egg white, pea protein, goats milk, hemp, or brown rice powder.
Youll notice a creamier taste to your protein shakes when you use whey powder because it is a milk derivative. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake.
The Best Protein Shakes 5 Ways
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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Q: What Are Some Of The Different Kinds Of Protein
There are a number of different types of protein that can be consumed at any given time. Among those types, youll find whey protein, casein protein, soy protein, hemp protein, rice protein, and even pea protein. Why protein is a dairy-based protein that can commonly be found in protein shakes. Casein protein is another dairy-based protein that comes with essential amino acids. And soy, hemp, rice, and pea protein are plant-based protein options. But even among these plant-based proteins, the nutritional quality varies slightly. For example, hemp protein has extra omega fats while the remaining plant proteins are higher in amino acids.
How Much Protein Do You Actually Need
To gain lean muscle and recover effectively from your workouts, you need around 1.6g of protein per kilogram of bodyweight, per day.
A 2018 systematic review, meta-analysis and meta-regression, led by McMaster University, Canada, found that protein supplementation in conjunction with resistance training above 1.6g per kg has no further impact on muscle strength or size.
When it comes to fueling your body, more protein isnt necessarily better. Consistently exceeding your daily protein requirements can have undesirable effects, including putting stress on your kidneys, dehydration or disruption of the digestive system.
Once youve been training for a while and your body has adapted, you can decrease your protein intake to approximately 1.2g per kg.
When you arent doing resistance training, you still need around 0.8g of protein per kg to stay healthy.
Peanut Butter Alternatives To Use For Your Protein Shakes
17 Aug, 2021
Peanut butter, almond butter, and cashew butter are all popular additions to protein shakes. They make adding essential fats, vitamins, minerals, and flavor to your daily shake or smoothie easy. However, what options do you have if you are unable to consume peanuts or tree nuts? Do you simply skip the valuable nutrition nut butter contains?
With a growing love for protein shakes as part of a healthy and active lifestyle, there has thankfully been an emergence of nut-free alternatives. Lets investigate 5 peanut Butter alternatives you can use in your protein shakes.
You Can Mix Our Protein Powder With Just About Anything
You are reading a post by Drink Wholesome, a small business from New Hampshire. Drink Wholesome has taken a fundamentally better approach to protein powder by using 100% real food ingredients. Ingredients like these are not only better for you, but also better tasting. Sick of protein powders that upset your stomach? Sick of protein powders with a terrible aftertaste? Order samples to see if Drink Wholesome is right for you.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
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Protein Shake: Who Is It For
PEScience Select Protein is the protein powder that I personally use and recommend to my clients. This protein powder should be used by anyone who is looking to add more protein to their diet. While the majority of people who use protein supplements are athletes and bodybuilders, Select Protein is a clean and premium protein that is suitable for anyone wanting more protein.
Choosing A Protein Shake
Read the label.
Protein shakes vary in protein content. “If you’re a body builder, you’re going to shift to the drinks that have a bit more protein,” Antonio says.
If you’re an endurance athlete, like a marathoner, you may favor drinks with more carbs, Antonio says. But the most important thing is simply to drink something after your workout.
If your goal is to lose body fat, change to a protein shake that’s high in protein, has fewer carbohydrates, and only a little bit of fat. Chocolate milk is an excellent post-workout recovery drink.
Read Also: Fat And Protein Efficient Diet
Why Such High Calories
One thing to be aware of is that protein shakes can be higher in calories. On average, the shakes you see below are 200 calories per serving. Because of this, they are best for those who are reducing calories in other areas of their diet or who have a solid and consistent exercise routine. Ideally you should drink this within two hours of exercising.
My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still makes an ideal snack between meals but it is higher than your typical 100 calorie snack so just be aware that the extra protein requires a tradeoff in calories.
How To Make A Coffee Protein Shake
Smoothie making might be the easiest thing youve ever done. It takes less than 5 minutes and you only need one kitchen tool- a blender!
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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.
Protein Shake Recipes For A Tasty Refreshing Treat
Drinking mixed with water can become quite monotonous, especially considering most of us can only afford to buy one flavour at a time. But all you need to turn your protein powder into a tasty treat is a and a little creativity and while youll have to take care of the former yourself, the latter is supplied free here in the recipes from professional athletes, PTs and nutritionists.
Many of the recipes use milk instead of water, and although this will increase the calories youre consuming, it may help to increase both muscular size and strength after a gym session. Research suggests that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.
As well as peanut butter and other nut butters which add an extra protein hit, healthy fats and a delicious creamy taste fruit is widely used. Obviously fruit is good for you, but dont fool yourself into thinking youre knocking off multiple portions of your five-a-day in one glass. Blending releases sugars from the fruit, so advice from the NHS cautions that no matter how much fruit you throw in or how much you drink, it only counts as one portion a day.
Read on for recipes that cover every type of situation and every time of day.
1. Chocolate And Peanut Butter Recovery Shake
This shake is the first of two recipes from double Olympic taekwondo champion Jade Jones, who is an ambassador for Optimum Nutrition.
- 100g natural low-fat yogurt
- 4 ice cubes
Weight Loss Through Meal Replacements
Restricting calories was found to be an effective way to lose weight in a study from the March 2014 issue of the Journal of Research in Medicine Sciences. The best way to restrict your calories is to know just how many calories you should be eating. The Dietary Guidelines for Americans, 2015-2020 edition, outlines the recommended amount of calories for different demographics who have moderate activity levels.
The Dietary Guidelines for Americans recommends that women in their 20s eat between 1,800 and 2,000 calories a day. So, if you’re restricting your calories for weight loss, you’d want to eat less than 1,800 calories.
Meal replacement shakes can be a great way to ensure you’re getting the nutrients you need while keeping your calories low. Since you decide what goes in them, you can act like a chemist concocting the perfect mixture of a nutrient-packed, delicious meal replacement.
The Importance Of Protein
Protein doesn’t just give you energy it’s an important building block for your muscles and is essential for tissue repair. More specifically, the amino acids that you find in the proteins that you eat are what make up the building blocks of cells. And while your body produces amino acids as well, they are not enough to sustain your body without help from the amino acids you eat.
So without the proper intake of protein your body wont have the materials it needs to build and repair muscles. There’s even evidence, outlined in a study from the September 2014 issue of Osteoporosis International, that protein improves bone health when combined with proper iron intake. As the providers to the building blocks of your cells, it should come as no surprise just how important protein is for the overall building and repairing of your bodily systems.
Furthermore, there’s evidence that protein helps keep you full longer, which is great for people doing extraneous activity or looking to lose weight. A small study of 57 adolescents featured in the August 2015 issue of Obesity found that high-protein breakfasts are even more effective for weight loss than fasting due to their effect on suppressing appetites.
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