If you haven’t heard it before, here’s something for you to know- protein shakes are gaining popularity day by day! In fact many swear by it and consider it as one of the best ways for you to maintain weight while getting a major boost of energy. Protein shakes can be an easy way to increase protein intake. This may be useful for people looking to put on muscle, lose weight, or promote injury recovery. But does it really work for everyone?In this article I want to highlight that. Protein shakes may not exactly be the miracle substances that some advertisements claim them to be, but they can nonetheless be effective aids for weight loss or lean muscle gain. To get the best results from shakes, use them as part of a healthy eating and exercise plan — don’t use them as a single means to an end. So let’s get into the details of how useful and effective are protein shakes and there’s also a special homemade protein shake recipe for you to enjoy!
By Shireen Abdullah
Protein shakes are drinks made by mixing protein powder with water or another liquid, although other ingredients are often added as well to make it even more interesting. They can be a convenient addition to your diet, especially when your access to quality high-protein foods is limited. Although most people don’t need protein shakes to meet daily protein requirements, they can be useful if you need to increase your intake or have trouble meeting your needs through food alone. You can buy protein powder and mix it yourself, or you can get many different brands of premade liquid shakes.A high-protein diet — especially when combined with strength training — can help you build muscle. And because muscle aids in metabolism and energy production (among other things), building muscle is a great way to keep your metabolism healthy. This is especially true for individuals who are eating less due to a doctor-recommended weight loss plan. Extreme calorie restriction can sometimes result in muscle loss in addition to fat loss. This loss of lean muscle can slow down your metabolism, which may make it easier to gain the weight back once you go off the restrictive diet. Including sufficient protein intake and strength training while eating at a calorie deficit can help prevent this muscle loss and resulting metabolic slowdown. However it is something when made right is going to also give a major boost to your health and diet. So aim to consume it with caution. As long as protein shakes are made with a mix of high-quality, junk-free ingredients, they are terrific for weight loss. When you’re trying to lose weight, protein is the most important nutrient. It increases satiety and prevents spikes in blood sugar. Most adults can easily eat enough protein through food sources without using protein shakes.That said, protein shakes are an easy, safe, and often delicious way to add extra protein in your diet.If you’re trying to lose weight or manage your weight, extra protein from shakes may help you feel less hungry, help you maintain muscle and metabolism, and lower the likelihood of regaining the lost fat, especially when combined with an exercise routine.
Consuming an adequate amount of protein also helps build lean muscle, which will increase your metabolism. The next most important ingredient for weight loss is fiber. It helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients, so I recommend adding at least one type of vegetable or fruit, such as a banana, to your smoothies. So here’s proving how protein shakes can help you to build muscle and also lose weight!
My Super, Awesome Home-Made Protein Shake
To make a healthy homemade protein shake, you will need:
A cup of milk: Organic whole dairy milk, but you can use any kind of milk you like. A scoop of protein powder: If you can, choose organic protein powder that contains no additives, fillers, artificial colors, flavors, sweeteners, or preservatives.
A banana: Bananas give smoothies an excellent consistency and are a great source of potassium and dietary fiber, so to toss one in. One or two teaspoons of a natural, unrefined sweetener: You can substitute maple syrup or agave nectar. Alternatively, you can throw in a couple of pitted dates instead of a liquid sweetener.
Fresh or frozen berries: Strawberries, blueberries, raspberries, or blackberries all work great. Add about half a cup per serving.
Fresh fruit: Pineapple, peach, and mangos. Aim for half a cup per serving.
Leafy Greens: Spinach and kale work very well in smoothies. Add about a cup per serving.
Greek yogurt: Use plain and unsweetened yogurt only, because a lot of flavored yogurts contain a ton of sugar. Alternatively, you could use plain cottage cheese instead. Add a quarter of a cup per serving.
Nut butter: Peanut butter, almond butter, or cashew butter add extra protein and healthy fats to smoothies. Aim for one to two tablespoons per serving.
Naturally-flavored powders: Raw cacao powder and matcha green tea powder are fantastic choices. Mix in one to two teaspoons per serving.
Seeds: Chia seeds, ground flax seeds, and hemp hearts get blended nicely into shakes. Aim for one to two teaspoons per serving.
Spices: A dash of cinnamon, nutmeg, or vanilla taste delicious in smoothies.