What Protein Shakes Are For:
These shakes usually are used as a meal replacement for losing weight or as a muscle-building supplement. Protein shakes provide certain levels of protein will make you feel full, improve your overall body composition, and increase muscle growth and strength. That said, none of them are guaranteed to produce the results you are looking for
Protein powder is made from concentrate or isolates protein or both. Concentrate offers a lower level of protein approximately 70% and isolate protein is at least 90%. The average serving of protein powder is 30 grams and a minimum of 20% protein.
For women, the minimum recommendation is 46 grams and more for men who should take in 56 grams. If you do not take in enough protein in your diet, these shakes can offer the nutrients to build healthy muscles, bones, organs, a strong immune system, regulate hormones, etc.
Controlling Your Appetite:
According to many journals, protein is a great deal more filling than carbohydrates or fats and provides fewer calories to help you stay full for a longer period of time. Women who use beverages with as little as 1% whey protein experience a greater feeling of being satiated and consume fewer calories than those who used placebos.
Studies have shown that adults who are overweight will experience smaller waste lines and have lost more body fat. In a 23-week trial period, these results are significant because the subjects were not cutting back on their caloric consumption or following any exercise program while taking the protein powder.
For those who are in strength training, they have noticed significant effects by consuming protein shakes. According to the National Strength & Conditioning Association, consuming these drinks, within 30 minutes of strength exercise, can replenish their fuel and energy levels while replenishing fuel and energy levels. It has helped them increase muscle mass, size, and strength.
Fast-acting protein powders, such as whey, are the most effective for increasing post-workout gains because the body is able to absorb these proteins much more easily and very quickly. Diet shakes are based on lowering the number of calories consumed in the course of a day. If used occasionally as a meal replacement, they can work well but many commercial diet shakes do not provide healthy ingredients. Making your own shakes will allow you to control what goes into the shakes and how many calories you will consume per shake.
The Calorie Count:
In order to continually lose weight, you must take in fewer calories each day. Protein shakes should have fewer calories than what you consume with regular meals. It is believed that with a drop of 3,500 calories you will lose one pound. When preparing your own protein shakes, there should be at least 100 calories but less than 230 calories
Nutrients For Weight Loss:
In order to keep full, you should choose high-protein shakes because the protein will curb your hunger for longer periods of time than shakes that have a lot of carbs and fats. It’s also advised you add other fiber-rich ingredients which are usually lacking in commercial shakes. Research has shown that people who consume more fiber, have the lowest body weight and body fat.
Good Low-Calorie Ingredients:
When making your own shakes, there are healthy ingredients that should be taken into consideration.
- 6 ounces of nonfat, plain Greek yogurt (100 calories and 18 grams of protein)
- One Cup of skim milk (80 calories and 8 grams of protein)
- On cup of cubed silken tofu (150 calories, 16 grams protein)
For fiber add:
- A half cup of raspberries (32 calories, 4 grams fiber)
- One cup raw kale (33 calories, 2.4 grams fiber)
- One tablespoon of unsweetened cocoa powder (12 calories, 1.8 grams fiber)
High-quality protein shakes can be valuable in your diet but you are better off making your own instead of buying commercial brands. You will have control over the ingredients and can find great recipes and information on ingredients online.