Protein shakes

Why Take Protein Shakes

Protein is the most important part of your diet, whether your goals are to increase muscle and get bigger and stronger, lose weight and lose fat and get lean, or simply strive for a healthy, strong body. Protein is the building block of muscle, and without enough of it, your body will not build muscle. It increases your strength and lean body mass, enhances immune function and minimizes muscle breakdown. Remember the old adage, “You are what you eat”.

Bodybuilders need to get a sufficient amount of protein, and they need to eat regularly throughout the day. For best results it is recommended they eat at least 1 gram of protein per pound of body weight every day, divided evenly into six small meals. Sometimes it is difficult getting a sufficient amount from whole foods, such as egg whites, chicken and steak. It is tough to prepare and eat that much solid food five or six times a day. On top of that, work commitments and personal responsibilities impact a person’s ability to get all the protein they need from whole foods.

This is where protein shakes come into play. They take just a minute or two to prepare; just scoop out the powder, put it in a cup, pour in a liquid of some kind (anything from water, to milk, to fruit juice), and mix it with a spoon for about 20 seconds, and drink. Each scoop usually has about 17.5 grams of protein (with basically zero fat and zero carbs). Meal replacements are normally perfectly balanced, to provide your body with essentially all it needs, including vitamins, minerals and trace elements. However, a diet high in protein will not help you to lose muscle mass. Meal replacements are also a great way of grabbing a healthy snack with the benefit of low calories.

I am not advocating taking just bodybuilding supplements. You should try to get as much of your daily protein as possible from whole foods. However, there are times when it would be very optimal to eat high protein foods. One such time would be the first thing in the morning upon awakening. A whey shake, which is fast digesting would be very beneficial. Also, it is recommended to take protein 30 minutes before a workout as well as immediately afterward to maximize lean muscle mass and recovery. Take about 20 grams before workout and 20-40 grams after. And, also, take a shake the last thing at night before going to bed. Remember, the main point of eating a high protein diet is to give your body the protein it needs all day long.

Best Protein Powders

Opt for protein powders that include a blend of whey isolate, soy protein isolate and egg albumin. These give you all the functional benefits of each protein. For example, whey can boost immune function and is quickly released, while caseinate is released and digested slowly. Soy isoflavones are found in soybean products such as tofu, tempeh and soy milk. They contain powerful compounds called phytoestrogens, plant-based substances similar to the hormone estrogen, and can bind to estrogen receptors in the cells and be beneficial when the hormone levels are too high or low. Also, in Asian countries where soy is commonly consumed, rates of certain cancers, including breast, prostate and endometrium are significantly lower. Some studies show that the soy isoflavones have anticoagulant benefits, that may lower LDL (bad cholesterol and increase HDL (good) cholesterol levels, and thus, protect against coronary heart disease.

Unfortunately, no matter what brand you buy, these protein shakes do not have a great taste. You will have to settle for the one that taste best to you. Below is a list of ingredients that may be used with your protein powder supplements to enhance the taste, while adding beneficial and nutritional value.

Flavors of High Protein Shakes

Banana Drinks: This s one of the most common ingredients, I have found, that people use in their drinks. Besides the great taste, bananas are a great energy source, and a great source for potassium.

Chocolate Drinks: Everybody loves chocolate. Because chocolate is such a popular flavor, it is no secret that chocolate is one of the most common flavor of protein supplement powders on the market. And, with all the hype of chocolate’s antioxidant claim, this is an extra added bonus.

Coffee Drinks: There are two reasons to use coffee in your shakes. Taste and for that little ‘wake up call’ in the morning.

Cottage Cheese Drinks: Cottage cheese is a great source of high protein and you need not worry about fat content as it is very low. One thing you might have to worry about, though, is the taste. However, because it is an important food for muscle building, you might want to cover up the taste with other ingredients.

Fruity Drinks: Fruit, fresh whenever possible, is a great ingredient for your homemade shakes as it is vital for a healthy diet. It is not always possible to include fruit in your diet, so adding some into your shakes is always a good idea. Fruit contain those needed carbs that fuel your workouts and your day. The complex sugars in fruit are important to any diet (unlike the simple sugars in sweets, sodas, etc.). The vitamins they supply are also an added benefit. So load up.

Oat Drinks: Adding oats to your homemade shakes are a great way to turn your shake into a mass gaining shake. They contain complex carbohydrates to keep your energy levels high. They also contain more protein than other cereals, and are high in fiber and low fat which aids in slowing down digestion of sugar.

Nutty Drinks: This can include any nut-flavored recipes including use of real nuts, peanut butter (natural of course), and nut essence (almond and coconut). Real nuts and peanut butter add a little more of that aggressively sought after protein. Almonds are a great choice nutritionally, because they are high in protein and low in fats.

In summation, protein shakes are simple to make. It takes the guesswork out of the way and allows you to consume a high level of nutrients without a lot of fuss. They can be taken in place of a meal, as an in-between meal and /or before bed snack, and as a delayed post-training meal.