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Protein shakes are a convenient way to increase your daily protein intake. They’re often used by athletes, bodybuilders, and those trying to maintain or lose weight. These drinks have become increasingly popular over the years, thanks to their versatility and convenience. This quick guide will provide you with all the information you need to understand what protein shakes are and why they’re beneficial.
Understanding What Protein Shakes Are
The basic purpose of any protein shake is to supplement your diet with more protein than you would usually consume through food alone. When it comes to selecting a protein shake for yourself, there are many options available on the market today that range from plant-based proteins such as soy or pea, whey-based proteins derived from dairy products, egg white proteins, and even hemp-based proteins. Depending on your needs and preferences, each type has its own set of benefits for muscle growth and recovery after exercise.
Choosing protein sources for your shake
When it comes to choosing the best type of protein source for your shake, it really depends on your individual goals. Plant-based sources like soy or pea provide a vegan option that’s rich in essential fatty acids and fibre, while whey-based proteins can help build lean muscle mass faster due to their higher levels of branched chain amino acids (BCAAs). Egg whites pack a punch when it comes to high-quality amino acids, while hemp-based proteins offer an impressive array of vitamins and minerals with very few calories.
Consider the added ingredients in your shake
Once you’ve decided on the perfect type of protein source for your shake, it’s time to consider what other ingredients you’d like to add to give your drink an extra nutritional boost. Common additions include fruit such as berries or bananas for natural sweetness; nut butters for added healthy fats; spices such as cinnamon or nutmeg; Greek yoghurt for added calcium; chia seeds for a little fibre; almond milk or coconut water as a liquid base; honey or stevia as a natural sweetener; oats as a slow-digesting carbohydrate source; ground flaxseed as another source of omega-3 fatty acids; superfoods such as maca powder or spirulina algae; and ice cubes if you prefer the cold.
Knowing how many calories and protein per serving
Once you’ve got all the right ingredients figured out, it’s important to keep track of how many calories per serving each ingredient adds up to, so you don’t end up consuming too much sugar or fat per day. The same goes for knowing how much total protein is in each serving size, as this number can vary depending on the type of ingredients used in the recipe (for example, adding banana slices will obviously add more carbohydrates than just using unsweetened almond milk).
Add flavour enhancers to make it delicious
Finally – don’t forget about taste! Adding flavour enhancers can make drinking your daily dose of nutrients much more enjoyable – especially if you’re someone who struggles with the bland flavours sometimes found in some store brands. When making shakes at home, try adding fresh fruit juices, real cocoa powder, vanilla extract, peanut butter, almond butter, maple syrup, etc. All of these ingredients will not only make them tastier, but will also add valuable macronutrients such as vitamins A & C and potassium & zinc to each sip.
The bottom line
Overall, incorporating quality protein shakes into your regular diet can be incredibly beneficial if done correctly. With this quick guide under your belt, understanding what makes a great smoothie should be easier than ever! So get creative, experiment & start enjoying healthier meal alternatives today!
