Are You Having The Best Protein Shake?

Are You Having The Best Protein Shake

Protein Shake encourages weight loss by curbing appetite and reducing the total calories a person consumes in a day. Although, these diets are not recommended for the long term and can be effective in the short term only, and also it is not recommended to live solely on shakes or replace protein shake with your meal.

Protein helps to build muscle and plays a vital role in cell function across the body. 

Required Protein intake varies from person to person, based on their activity levels and weight. According to research, males over 18 consume 56 grams(g) of protein per day and females consume 46 g.

This amount of protein can be obtained easily from the diet by consuming beans, nuts, meat, egg, lentils, and dairy products.

You can get as much protein from the shake that you can get from the food but with fewer calories. Even some protein shake can give you more protein shake than food. This can improve weight loss and muscle gain as you replace your meal with the protein shake.

Let’s discuss in detail, how they work and what diet should you follow.

What is Protein Shake?

Protein Shakes are drinks made by mixing protein powder with water, although you can add other ingredients as well. 

Most of the people don’t need them to meet daily protein requirements, it is required most when you need to increase your intake for some reason.

Some of the best protein powder names are:

  • Whey protein: Quickly absorbed, dairy-based. Contains all the essential amino acids.
  • Casein protein: Slowly absorbed, dairy-based. Contains all essential amino acids.
  • Soy protein: Plant-based and contains all essential amino acids. Also contains soy isoflavones, which may provide some health benefits.
  • Hemp protein: Plant-based and high in omega-3 and omega-6 fats, but low in the essential amino acid lysine 
  • Rice protein: Plant-based and low in the essential amino acid lysine 
  • Pea protein: Plant-based and low in the non-essential amino acids cysteine and methionine.

 

How Does Protein Shake Works?

Protein shakes offer more than just protein. Manufacturers typically fortify them with a range of minerals and vitamins. they may also contain vegetables, fruits, and other nutrients.

Benefits of Protein

1) Get Vital Nutrients

Most foods that are rich in protein provide a wide variety of minerals and vitamins. Several of these nutrients – including B-complex vitamins, choline, iron, and zinc.

Other vital nutrients that you can get from some protein-rich foods are:- 

  • vitamin E
  • magnesium
  • omega-3 fatty acids

 

2) Protein Shakes Decrease Hunger and Appetite

It can be done in two ways:

1) Appetite-Reducing Hormones level increased like PYY, CCK, GLP-1 while reducing hunger hormone ghrelin levels.

2) It helps you feel full for longer

In a study, it has been found that high protein breakfast helped you to consume up to 135 fewer calories later in the day. 

An overweight man who had been on a weight loss diet increased their protein intake to 25% of total calories and this increase cut cravings by 60% and late-night snacking by half.

3) Protein Shakes May Increase Metabolism

High protein intake can help you burn slightly more calories each day, boost your metabolism.

High Protein Diet may help you build muscle when combined with strength training. Your metabolism can speed up with this because muscle burns more calories than fat.

4) Protein Shakes May Help Prevent Weight Re-Gain After Weight Loss

You can also regain the fat that you worked hard to lose with the help of protein as its effects on appetite, muscle mass, metabolism.

It has been found in a study that participants given more protein lost more weight and maintained their results better than those given less.

It has also found that the people who intake high protein fat regained only 9% of the loose weight whereas the low protein group regained 23%.

5) Protein Shakes May Also Prevent Metabolic Slowdown and Muscle Loss

You can lose muscle if you follow weight-loss diets as it can slow down your metabolism and you can gain the weight back again after discontinuing your diet. 

Protein Intake combined with strength training can help to prevent metabolic slowdown and muscle loss.

It has been proved that the intake of daily protein shake as a part of a weight loss diet may make muscle maintenance up to three and a half times more efficient.

You can also make your protein shake at home easily. Let me tell you how you can do this and the types of protein shake that you can prepare at home.

Here are the Types of Protein Shake and How to Make?

1) Chocolate Protein Shake (Protein – 23.6 g)

chocolate protein shake

This is the right choice for those who are chocolate lovers and it’s not too sweet but taste like sweet. It has the power to refresh your mood within minutes and you will enjoy the taste of it with the benefits that you can get from this.

Ingredients

  • 1 chopped apple
  • 1 tablespoon almond butter
  • 1 tablespoon grated dark chocolate
  • 1 tablespoon cocoa powder
  • 1 cup milk
  • ½ cup yogurt
  • 2 pitted dates

 

Protein Shake Recipe

1) Grind well the pitted dates, yogurt, milk, cocoa powder, chopped apples, almond butter in a grinder. 

2) Now pour the thick shake into your glass and serve it with grated dark chocolate.

 

2) Sattu Low-Calorie Protein Shake (Protein – 16.65 g)

Sattu is made up of roasted gram flour powder. It is consumed mainly by people who earn less, and it tastes so good in taste, and it works like a power hub for everyone, and that’s why those people have it more to gain more energy at a low price, as it is not too costly, and you can get it at an affordable price in any market or supermarket.

Ingredients

  • 4 tablespoons sattu powder
  • Juice of half a lime
  • 2 tablespoons chopped cilantro
  • ½ teaspoon roasted cumin powder
  • Salt to taste
  • 1 cup of water

 

Protein Shake Recipe

  1. Mix roasted cumin powder, sattu, salt, and chopped cilantro in a glass and add the water gradually using a cup or glass and make sure there are no lumps and also maintain the quantity of water and stir it properly.
  2. Now pour it, add lime juice and again stir and now enjoy your protein drink.

 

3) Banana Peanut Butter-Protein Shake (Protein – 43.54 g)

banana protein shake

You can have your peanut butter-banana shake after your post-workout.

Ingredients

  • 2 medium-sized bananas
  • 2 tablespoons peanut butter
  • 2 cups Greek yogurt/almond yogurt
  • ½ cup full-fat milk/soy milk
  • 1 tablespoon chia seeds
  • Cocoa powder

 

Protein Shake Recipe

  1. Add yogurt, banana, milk, and peanut butter to a blender and prepare a thick smoothie.
  2. Add chia seeds and sprinkle cocoa powder on top. Serve it in your glass and enjoy the goodness and taste of it.

 

4) Apple Oatmeal Protein Shake (Protein – 21.48 g)

Apple oatmeal Protein Shake

You can control your blood sugar level by having an apple as it is having phytonutrients which help you in it. In your breakfast, you can have the shake of oatmeal-apple and this will keep you full for the another some hours.

Ingredients

  • 3 tablespoons oatmeal
  • 2 cups of milk
  • 1 peeled and chopped apple
  • 3 tablespoons almond butter
  • Cocoa powder

 

Protein Shake Recipe

  1. Blend apple, oatmeal, milk, almond butter, chopped apple well, and prepare a thick smoothie.
  2. Sprinkle some cocoa powder and enjoy your drink.

 

5) Blueberry, Oatmeal And Chia Seeds Milkshake (Protein – 24.72 g)

Blueberry Protein Shake

You can have this protein shake after your workout and it’s an amazing protein-loaded smoothie with taste.

Ingredients

  • ½ cup blueberries
  • 1 tablespoon chia seeds
  • 2 tablespoons oatmeal
  • 2 cups of milk
  • 1 tablespoon honey
  • 1 tablespoon peanut butter

 

Protein Shake Recipe

  1. Blend the above ingredients well to get a thick smoothie.
  2. Add a handful of crushed ice.
  3. Serve it in your glass and enjoy!

 

6) Alphonso Mango-Almond Milk Protein Shake (Protein – 24.84 g)

Mango Protein Shake

Perfect Protein shake for summers in which you can have the taste of mango with the energy and protein. This is the best choice for all mango lovers. It is beneficial because the carbs from the mango will help instantly replenish the carb stores in the body.

Ingredients

  • 1 cup chopped Alphonso mango
  • 1 cup almond milk
  • 1 oz cashew nuts
  • 2 tablespoons chia seeds
  • 1 cup chilled Greek yogurt

 

Protein Shake Recipe

  1. Blend the chopped Alphonso mango, chilled yogurt, and milk, into a blender.
  2. Add chia seeds, stir properly and Pour it into your glass. Enjoy your drink.

 

7) Almond-Cocoa Milkshake (Protein – 12.92 g)

Almond Cocoa Protein Shake

Almonds are very good for health and you should add it to your diet. You can enhance the taste with the nutritional value by mixing almond and coconut.

Ingredients

  • 10 almonds
  • 1 cup milk or almond milk
  • 2 tablespoons grated fresh coconut
  • 1 teaspoon of cocoa powder
  • 1 teaspoon vanilla extract
  • ¼ cup cashew milk
  • 2 pitted dates

 

Protein Shake Recipe

  1. Blend the almonds, coconut, milk, and dates.
  2. Pour it into a glass.
  3. Stir in cashew milk, cocoa powder, and vanilla extract. Sip it!

 

8) Hemp Green Protein Shake (Protein – 17.9 g)

Hemp Protein Shake

This shake is prepared from hemp seeds and a good source of dietary fiber.

Ingredients

  • 3 tablespoons hemp powder
  • 1 tablespoon ground sunflower seeds
  • 1 cup baby spinach
  • A pinch of salt

 

Protein Shake Recipe

  1. Toss the baby spinach into a blender and make a thick smoothie
  2. Pour it into a glass and add ground sunflower seeds, salt, hemp powder.
  3. Stir well before drinking and enjoy.

 

How does protein work in the body?

Protein helps to perform vital functions in the body, including building and repairing the bones, muscles, and skin. The body can create hormones, metabolize, and enzymes vitamins because of the protein. To have a well-balanced and nutrient-dense diet, protein is very essential as it encourages good health.

Risks and Side Effects

You can’t get every nutrient from a single food source and therefore you should not replace your healthy balanced diet completely with shakes.

If a body doesn’t receive enough nutrients then it may create a problem with metabolism and will slow or disrupt a weight loss plan. 

To improve the taste of the shake, you will find large quantities of sweetener in some protein shakes which can trigger blood sugar spikes.

It is important to consume a limited quantity of protein powder in a day or else it can lead problems in the bones and kidney, as well the risk of cancer can also be increased.

Safety

Protein consists of amino acids, and the best protein contains all nine essential amino acids. 

Most protein shakes use one or more of the following varieties.

  • whey protein
  • casein protein
  • egg white protein
  • soy protein
  • plant protein
  • beef protein

 

Before including protein shake into your diet, you should have a word with your doctor and after consulting with him only you should include it and that too for the short time only. You should consume one or two protein shakes daily.

You can choose the protein shake that fulfills part of a healthy diet. For example, if you don’t like to have vegetables then you can choose a protein shake that contains vegetables.

The best way to enhance weight loss while following a protein shake diet is by eating low-calorie, nutrient-dense foods between shakes, and follow a healthy diet plan.

Eggs, lentils, fruits, lean meats, and vegetables are excellent foods to eat to round out a protein shake diet.

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