Do Protein Shakes Really Work?
How to Improve the Flavoring of Your Workout Drink
Protein shakes are becoming more and more popular. But you shouldn't substitute them for a balanced diet.
In today’s fast-paced world working people on the go seldom take the time to sit down for a meal. That’s one reason why protein shakes have surged in popularity. In less than three minutes you can pour a protein mix into a blender and presto-- you have an instant meal
Why Protein Shakes?
Besides convenience, protein shakes offer a way to get in more protein. Of course, you can receive the same amount of protein from a good meal. But who has time to cook that much protein? Just make sure not to substitute your protein shake for balanced meals as it should only serve as a supplementary drink.
Protein Shakes for Weight Loss?
While most protein shakes and mixes get their protein from soy, others usually use an egg base. However, again, don't replace proteins drinks for every meal. When you get right down to it, losing weight is simply eating less and moving more. In other words, you need to decrease your calorie intake, as well as burn off calories. Check to see not only how many calories are in your protein shake, but also what ingredients are included. Only about 45 to 60 grams of protein are needed for a normal adult. Remember, that protein contains calories. Therefore, if you add too much protein you can actually gain weight rather than lose it.
Building Muscles
As protein is made up of amino acids (which build muscle), you need a proper amount of protein for building muscles. Bodybulding.com recommends taking one to two grams of protein (such as whey protein) per pound that you weigh. For example, if you weigh175 pounds, then take 175-250 grams of protein daily. You can also get in the protein by measuring grams in food as well as protein shakes and bars.
When to Use Protein Shakes and Bars
- Mornings---As your body has fasted for the last eight or more hours, a whey protein shake is good as it’s the fastest digesting protein you can eat.
- After workouts---Protein Shakes are also recommended after a workout because your muscles need to repair and rebuild themselves.
How to Make Better Protein Shakes
Often people shy away from drinking protein shakes because they’re either too thin, too thick or not creamy. However, with a few adjustments they can be corrected so they’re tastier. To thicken a thin shake add some ice cubes or frozen fat free pudding. Frozen fruit works, too. On the other hand, if your shake is too thick, thin it out by cutting back on the packet, not using all of it. For creamier shakes add a tablespoon of sugar-free pudding (if you make your shakes with water or milk.) For a shake that doesn’t dissolve, first blend your liquid and ice slowly and then gradually add protein powder.
Add Flavorings
If your shake is too bland, try adding artificial flavoring such as Vanilla Extract or more artificial sweetener such as Splenda. Peanut butter, as well as fruits (bananas and strawberries) also adds flavor. Throw in some honey for added sweetness.
Although it’s more calories, milk tastes better to most people than water. If you do use water, try adding some coffee to your shake. Not only will it give it a coffee flavor but will also perk you up if you work out early in the morning.
These are only a few suggestions for improving protein shakes. With a little creativity you can concoct you own delicious drinks.
