Good Protein Shakes

Good Protein Shakes

Protein, fat, and carbohydrates are the three principal macronutrients essential for the body. 

Protein is mainly necessary for the muscle growth and repairing body tissue.

An average healthy adult require about 50 grams of protein per day. This amount can easily be fulfilled by protein rich food sources like meat, egg, fish and milk.

However, if you do exercise, you need to have more protein as well as more calories. To build more muscles, additional 10 – 14 grams of protein is necessary per day. It is difficult to consume many portions of protein several times a day in order to achieve this higher demand. 

Therefore, as an alternative most athletes use protein shakes after their workout.

On the other hand, it is important to emphasize that protein shakes  contain high protein content. Extra protein is broken down into energy, and the remaining part is stored as fat in the body. For this reason, one should keep in mind to consume enough total protein for muscle building, not exceeding the daily requirement.

There are various types of protein shakes available in stores. They come in different prices, flavors and as a powder or ready-to-drink packages. You can make different types of protein shakes to your taste at home by adding further ingredients like milk, sugar, ice cream, chocolate, fruits, nuts, etc.

Above all these, what matters most is the protein percentage of the shake powder. This varies from 100% to very low protein content.

A person must be able to choose the protein shake with the appropriate percentage of protein according to the type of exercise he/she does. For instance, a bodybuilder needs a high protein containing shake whereas an endurance athlete requires more carbohydrates. If you need to lose your weight, high protein containing shake is essential. But the amount required for a particular person is highly individualized and depends on many factors.

Shakes contain different types of proteins. Whey, soy, and casein are the most common ones; others include milk, egg, and rice.

Whey is the best among all.Whey is well dissolved in water. It is a complete (contains all 9 essential amino acids) high-quality protein source that has a lot of health benefits like weight loss (mainly fat), improving lipid profile, optimizing blood glucose control and protection against cancers. A plenty of research studies have been done on these areas with promising results.

In contrast, soy is relatively difficult to dissolve in water. It also has a severe taste. Soy is commonly used as a protein source for vegetarians.

So, what are the things one should look for in choosing a good protein shake? Organic types of shakes are always better. They should also be free of pesticides. And these food products should not contain genetically modifies organisms (GMO).

Look carefully at the information label. See how and where these products are processed.

You should also look for the nutrition quality of the protein product.  Low Carbohydrate, Low fat, and high protein content are appropriate for most athletes.

Protein shakes fortified with vitamins and minerals give additional health benefits.

Unhealthy types of protein products may contain artificial or refined sugar.

One recent concern is whether there are heavy metals in these products. Several quantitative analysis have found heavy metals like arsenic, cadmium and lead in protein shake powders. 

These are very harmful to the kidneys in the long run. Therefore, always exclude their presence before consuming any commercially available protein product.

Cost is not a major concern for an average athlete. Even relatively, cheap products give an adequate amount of nutrition.

After looking at all these, make sure that the brand you purchase is a well-recognized one with proven benefits over several years.

If you are choosing the most appropriate protein shake, you will be able to gain most health benefits of protein shakes for a low cost.

Best way to take protein powder

Best way to take protein powder

 

    First of all, determine whether you need to have extra protein supplements, as whole                    protein (from protein rich foods) can provide adequate protein content 

       required for a day

    Instances that you may need protein powder

o    If you are doing muscle building exercise

o    A growing teenager who does exercise

o    Amplifying  your workout

o    Recovering from injury

o    Vegetarians

    Next, decide the type of protein powder that is the most suitable for you; depending on

o    The type and severity of your exercise

o    Protein content of the product

o    Additional fortification

o    Natural vs. Artificial

o    Presence of artificial sugar

o    The presence of heavy metals, etc.

o    Cost

o    Brand of the protein powder

o    Flavor

    What kind of protein powders are there

o    Whey protein

o    Casein protein

o    Soy protein

o    Milk

o    Egg

o    Rice

    Of all these, Whey protein has a lot of benefits in comparison to others. These have been               proven through many scientific research studies.

    There are three types of whey protein

o    Whey Concentrate – Contains fatter

o    Whey Isolate – Most pure form; and most expensive; But it is best for the body

o    Whey Hydrolysate

    It is recommended that protein shakes should be used on two occasions during a day.

    Excess protein will be burned as calories, and the rest will ultimately be stored as fat in the        body. Therefore, one should keep in mind not to exceed the amount of calories                               recommended per day.

    Overconsumption of protein powder also causes bloating and digestion problems.

    How much protein is required for muscle growth

o    Several studies have concluded that 20 grams of protein after the workout is optimal for muscle growth. But there was only a little increase in muscle mass with a further increment of protein content. Therefore, 20 to 40 grams is recommended for the maximal stimulation of muscle protein synthesis. 1 to 2 scoops of whey powder can provide this amount, and anything more than this is a waste.

    Perfect timing gives you the best benefits from protein powder.

    When should you take them

o    Half an hour before exercise – This provides the muscles with the adequate amount of amino acids. When you do exercise, muscles get broken down, and the amino acids are needed for their repair.But, if you have consumed a carbohydrate rich meal at least 2 hours before the workout, you don’t need to use a protein shake.

o    Just after workout – The person should take protein products with a high rate of absorption to provide Nutrition for post-exercise recovery. Exercise will stimulate not only muscle protein synthesis but also their breakdown. If there is an inadequate amount of protein after training, protein synthesis will not exceed breakdown.This results in little to no muscle growth.

o    Before going to bed – During sleep, you are deprived of food for 6 to 8 hours.Drinking a protein shake before bed keeps your muscles fed with nutrients while you sleep.

o    Just after waking up (ideally within 20 minutes; this is called the post workout window) – Due to the same reason as above. A protein shake is also an easy and a quick way of preparing high-quality protein meal for breakfast.

    Pre or post-workout protein should be in liquid form to facilitate rapid absorption.

    How to prepare the shake at home? The ingredients

o    Protein powder – 1 scoop

o    Vegetables – 1 cup

o    Fruit – 1 handful

o    Healthy fat – 1 tablespoon

o    Mixing substance – water, milk

    The above portion sizes are recommended for an average female per one meal time. The sizes should be doubled for an average male.

Advantages Of Casein Protein

       Advantages Of Casein Protein 

• Casein is a famous protein supplement, and in spite of the fact that it takes more time to process, it furnishes the body with a consistent supply of protein amid this time. Casein is a milk protein and not a milk sugar. It is protein supplement that is alright for lactose bigoted individuals to use. Continue reading this guide to Casein Protein for more details.

• Casein is not as simple to blend as whey, and frequently, it doesn't taste as great. It can undoubtedly be consolidated into heavenly smoothies, shakes, and various most loved formulas. Individuals who are hypersensitive to milk ought to evade casein and attempt another kind of protein, for instance, soy or rice.

• At whatever point you're going on a lower calorie abstain from foodstuff, one of the first issues that will move into a developing concern is the loss of lean muscle mass. Because you won't be suitably supplying calories to strengthen, entirely all the vitality requires for the duration of the day, you're driving body to turn to put away body tissues for energy.

• In this situation, this will originate from your muscle to fat ratio tissue, and in the most horrible result imaginable, the body will take benefit of your muscle for vitality. Regularly on the regular weight reduction eating routine, it’s a blend of both.

• Casein protein is higher in calcium content that additionally turns out to be an advantage regarding aggregate fat loss. Numerous people are speedy to move in the opposite direction of dairy items while endeavoring to lose muscle to the fat ratio as they feel it will ease them off. This is entirely contrary from actuality. A study watched that individuals who consolidated a high calcium over a twenty-four hour period with an ordinary protein admission demonstrated expanded fecal fat and vitality discharge.

• This study goes on about the significance of aggregate protein consumption with this variable, expressing that it shows up just as moderate levels of protein make this impact with the calcium more noteworthy than high protein admissions do. It shows up from this examination that its best to discover a decent harmony in the middle of protein and calcium consumption, rather than only expanding protein up peak to advance fat loss.

• Casein protein powder will help you perform both objectives of having a higher calcium and boosting your protein admission, permitting you to expand your fat loss advantages.

• If you aren't sufficiently taking protein in amid an eating routine, it won't have any effect what structure you're utilizing, you will even now lose muscle tissue. Another essential advantage of casein protein powder is that it aides advance colon wellbeing. In a study performed out of Australia, scientists explored the medical benefits of different proteins and found that dairy proteins improved colon wellbeing better than soy and meat. This ends up being yet another motivation behind why you ought to unequivocally consider adding casein protein to your day by day admission.

Should Youngsters Use Protein Supplements?

    Should Youngsters Use Protein Supplements?

• For healing reasons to muscle recuperation taking after workouts or for weight reduction/weight addition, there are numerous reasons why individuals use protein supplements,
• In the event that your youngster needs to add protein supplements to his or her eating routine for any reason. You have to take in more about supplements, which ones are safe and how much your adolescent ought to be making. At that point, you and your teenager can sit and plan out a sensible eating schedule that incorporates protein supplements.

• Both, you and your youngster will advantage of this as you will like the wise eating procedure, and he or she will be excited that you were interested in the thought of them utilizing dietary supplements.

• Protein Supplements for Athletic Children

• One of the fundamental reasons that adolescents concludes that they need to utilize protein supplements is for liveliness and muscle recuperation and development. This is regularly seen in youngsters who are included in games, particularly such games as wrestling, weight lifting or football. Numerous children, particularly young men, when they first get into weight training or weight lifting need to get weighty and strong immediately. There are awfully various high schoolers who opt to utilize steroids to assemble muscle mass.

• Before allowing your athletic youngster to use protein supplements, you have to verify that they are as yet eating a sound and shifted eating schedule. You can assist them to obtain significantly more protein in their eating regimens by checking that they are eating solid meals. Mornings time is the perfect time for your teenager to go for a protein supplement. You can make a smoothie or a flavorful shake that your youngster can take along and drink on the transport in their approach to class. In this way, they get the included protein that they need in their eating regimens, and you realize that they are getting a solid breakfast.

• The Sorts of Proteins Utilized as a part of Supplements

• If you are concerned that your adolescent will be ingesting anything undesirable when they are using protein supplements, quit stressing. There are a lot of supplements accessible that are produced using characteristic ingredients, for example, rice, soy, and whey. Here are some data about probably the most prominent sorts of protein supplements that will help you and your teenager pick the right one for their eating schedule.

• With such a large number of youngsters making the move to vegetarianism nowadays, soy protein is rapidly turning into an exceptionally famous decision to protein supplements. Soy is additionally a staggering choice for individuals with unfavorable susceptibilities and the individuals who are lactose intolerant. Soy is another protein that is thought to be a complete protein, and if your teenager is additionally viewing his or her fat and caloric admission, soy protein contains no immersed cholesterol or fat. Soy is low on the glycemic list so that it won't result in sensational ascents in blood glucose levels.

• Rice is another extraordinary source of protein supplements for vegetarians and individuals who are lactose intolerant. Since it is thought to be a hypoallergenic protein, it is spectacular for individuals with hypersensitivities as it is exceedingly far-fetched that they will have any response to it. Rice protein is low in fat and sugars, so it is awesome for dieters as well.

Benefits of Pea Protein

          

      Benefits of Pea Protein

• Numerous individuals wonder why somebody would pick pea protein powder over different sources of protein. Normally, these individuals are just ordinary persons who are looking to meet their protein needs.

• Some of these individuals might have unfavorable allergies to the standard protein (soy, dairy) or might be a veggie lover. However, a few individuals pick it as they primarily favor the taste, or wish to take a stab at something other than what's expected. There are numerous reasons concerning why somebody may pick this option of powder and here is the guide to Pea protein that points the way it helps you shed pounds.

• One of the ideal approaches to diminish caloric admission is to lessen your longings. It can be one of the hardest wellbeing and eating routine difficulties to succeed, yet there are nourishments that relly help you kill desires. Pea protein is one of these sustenances.

• Pea protein powder is a vegan source of protein and is produced using yellow peas. It does not cause the allergies now and again brought on by whey protein. A few individuals are sensitive to whey protein powders, so drinking them causes weight pick up. For this, reason the body reacts to the Whey by holding weight, water, and poisons, and reacts with irritation. Pea powder does not result in digestive issues, and it is an extraordinary protein alternative for individuals who don't eat dairy or meat.

• Pea Protein Powder Creates a Tendency of Completion

• Why pea protein backs weight reduction is, it causes a hormone that supports the body to experience full and fulfilled. When you are consuming undesirable sustenances, you are always filling the body with vacant calories. The food fills the  space, yet, when digestion starts, you experience hungry once more. Protein makes an inclination of completion for a more drawn out of time and takes out yearnings for sugars and desserts, two of the most mainstream and ruinous food desires.

• Studies have demonstrated that pea protein powder can lessen caloric admission by up to 1500 calories every day. It is essential to have an adjusted eating routine in combination with pea protein, yet the powder helps you oppose longings and careless eating. When you are sustaining your body just what it needs, and the body feels fulfilled by the right number of calories it is eating every day, your weight commonly modifies. As opposed to sacrificing nourishments you desire for and feeling denied amid a brief eating habit, you have the capacity to change your dietary patterns over the whole deal while never feeling punished.

• Instructions to Appreciate Pea Protein Powder

• Pea protein powder has a mellow taste and can be added to smoothies. It works much like other protein powders. Mixing a scoop or two of dairy, nut milk or fruit, vegetables, and rice makes a delicious, fulfilling smoothie. You can modify the fixings in the smoothie to suit your taste. If you have quite recently started changing your eating routine, regardless, you want desserts, add fruits than veggies to your smoothies. Berries, banana, and apple are extraordinary for concealing less engaging flavor in mixes.