What is a Protein shake?
A protein shake is a drink that is often consumed today and is associated with training, muscle, and weight loss. A protein shake is most often consumed by athletes, often after exercise.
There are a number of definitions about a protein shake, and what it actually involves. A protein shake is actually a beverage that provides a certain amount of protein and often contains other, additional nutrients. These nutrients in a protein shake are vitamins and minerals.
A brief note – protein shake is consumed EXCLUSIVELY as a dietary supplement. And only if you want to, if you think you need it. By consuming a protein shake, you will replace proteins that you did not take from food and minerals. Once again, a protein shake is not a meal, but just a dietary supplement.
There are several types of proteins, and some of them are:
Whey – milk-based and is quickly absorbed. It contains all the necessary amino acids.
Isolates – this protein contains glutamine, leucine, and cysteine - amino acids that are great for repairing muscle tissue
Casein – provides the body with amino acids to build muscle. It is digested more slowly, so your appetite will be reduced for longer.
Vegan Pea Protein – made from yellow peas. This is a vegan product and hypoallergenic. It is also an excellent source of iron
Vegan Soy Protein – a great source of plant protein for people who do not consume animal protein. Great for lowering cholesterol.
Should I take it?
A protein shake is taken after a workout. During training, the muscle warms up, fills with blood, and bursts. After exercise, muscle inflammation occurs, followed by a protein shake that, in the long run, helps rebuild damaged muscle. By consuming protein shakes muscle is built over time, therefore, proteins do not build muscle overnight.
Whether you consume it or not depends on several variables. It all depends on your own diet; how much you eat properly and how much protein that food has. You will drink a protein shake 15 to 30 minutes after your workout and eat a meal 45 minutes after your workout. The maximum recommended dose would be 25 grams, which is the amount that the body is able to digest in one meal.
You will drink the protein shake with cold water. Cold water will help the proteins to be absorbed more efficiently into your body.
Will consuming a protein shake help me in losing weight?
Short answer – yes. Protein is a great ingredient when it comes to weight loss. By adding protein to your daily diet, you will speed up your metabolism and reduce your appetite. As your metabolism speeds up, you burn more calories every day. Protein, along with exercise, will build muscle, and it is this muscle that will burn more calories.
Also, protein reduces hunger and appetite in two ways. First, it increases hormone levels to reduce appetite, along with lowering hunger hormone levels. Second, protein helps you feel full for a long time.
Don’t overdo it with a protein shake because by ingesting a large amount of protein you can make a counter. So if you are trying to lose weight, about 20 to a maximum of 25 grams per shake is enough to reduce hunger.
So, a protein shake can certainly help you reduce your appetite, and thus with weight loss, but that is not the only way. Protein is a supplement that you can and do not have to use. If you would like to use them, it would be best to make an appointment with an experienced coach to get all the valid information.
Protein Shake recipes
- This green monster contains 15g of protein, which is a great choice of protein for breakfast or lunch. You can combine it with other protein-rich foods to get the protein weight you want.
The recipe is very simple, and you will need:
- 15g protein powder
- ¼ cups of apple juice (without added sugar)
- ¼ cups of water
- 1 scoop of vegetable protein powder (vanilla / soy / pea)
- ½ chopped pears
- ½ baby spinach
- ¼ ripe avocado
- ½ frozen banana (it will make it cold-ish)
Put everything together in a blender, mix, and voila! Your protein shake is done!
2. This protein shake not only looks great, but it also tastes great!
Ingredients needed for preparation:
- 25g protein powder
- ½ cups of almond milk (unsweetened)
- 1 tbs of vegetable protein powder
- ½ A cup of frozen blueberries
- ½ tablespoons almond butter (unsalted)
- A little water (to control density)
Also put all the ingredients in a blender, mix, and enjoy!