What is a protein shake and how to make it? With what ingredients can we prepare a protein shake at home? What are the best protein powders? Is there a protein shake for weight loss? How can we prepare a protein shake for muscle building and obesity?
Stay with us in this article about vitamin to answer all your questions about protein shakes and introduce you to the best ingredients for its preparation.
What is a protein shake?
Protein shakes are often obtained by combining water or milk with protein powder; But other ingredients can be added according to the purpose and taste of people. At first glance, it may seem that protein shakes only play a complementary role in bodybuilding, but the best way is to lose weight by eating this shake.
Protein shakes have an amazing effect on reducing hunger and increasing muscle mass in athletes and are a very good meal replacement. Different types of homemade protein shakes are made with natural ingredients and have a delicious taste.
What is a protein shake made of?
We talked about what a protein shake is; Now we want to see what ingredients protein shake can be made from. If you plan to include shake in your diet, it is better to have these ingredients at home.
1. Lion
Using milk as the liquid in a protein shake instead of water or fruit juice will increase your protein intake and is very tasty. Milk has about 9 grams of protein per serving. The type of milk you use depends on your calorie goal. For example, use low-fat milk to lose weight and whole milk to increase muscles.
2. cottage cheese
This soft and aromatic cheese is made from casein protein, which is a type of slow-digesting protein. Cottage cheese provides the energy needed to build muscle tissue. A dollop of cottage cheese can give your protein shake an ice cream-like consistency. 130 grams of cottage cheese has about 19 grams of protein and 110 calories.
How to prepare Protein shake with cottage cheese
- Boil the milk until it starts to curdle;
- Add lemon juice or vinegar to it and let the scab close;
- Then pour the contents of the closed milk on a linen cloth so that the water comes out and only the scabs remain;
- Wrap the cloth around the cheese and press it;
- Your cottage cheese is ready.
3. Ricotta cheese
This type of cheese is another great addition to protein shakes. This cheese is made from cow's milk and is rich in calcium, protein, phosphorus and various vitamins.
Due to its high moisture content, fresh ricotta has a soft, creamy and delicate texture, a pleasant aroma and a relatively sweet taste, and for this reason, it is suitable for preparing various shakes and desserts. This cheese has about 16 grams of protein per serving, it is digested faster and it will produce muscle tissue.
4. Greek yogurt
Plain, sugar-free Greek yogurt is the best type of protein to add to shakes or smoothies. One unit of Greek yogurt adds about 11 grams of protein to your shake. The taste of Greek yogurt with fruit is excellent; Try it with strawberries, bananas, peaches, or spinach.
5. Soy
Soy protein contains substances that minimize damage to muscle tissue and help improve sports performance as well as strengthen the immune system.
6. nuts
Nuts and seeds such as almonds, peanuts and sunflower seeds are rich in healthy fats, vitamins and minerals. Nuts and seeds promote cardiovascular health and help build muscle tissue.
7. Fruit
The best way to diversify the taste of your shakes is to add a variety of low-calorie fruits to it. Add chopped frozen fruit to all shake ingredients. These fruits will make the protein shake more delicious.
8. tofu
If you are vegetarian or avoid dairy, tofu is a great protein for your protein shake. Since it's almost tasteless, it will increase your protein intake without changing the taste of the shake. Half a cup of tofu contains about 10 grams of protein. A tasty tip: Creamy tofu is the best. Combine it with some frozen spinach and fruit and you're good to go!
9. peanut butter
Add some peanut butter to your shake to get 8 grams of protein. You can mix the shake with a frozen banana and iced coffee to keep you feeling full and energized for hours.
What is the best protein powder to prepare a protein shake?
So far, we know what protein shake is and with what ingredients we can make it at home. But what powder is suitable for making a protein shake? The best protein powder for a post-workout shake is a powder that is rich in valuable (animal) protein and quickly absorbed.
Get protein powders from reputable pharmacies and stores. When preparing protein powder, be aware of the contents of these powders and carefully read and check all the nutritional information included on the package. At the same time, consume these powders in the standard dose and amount so that you do not suffer from digestive problems. We introduce the best protein powders in this section.
Whey protein powder
If you plan to prepare ready-made protein powder, it is one of the best options. Whey protein is the most popular whey protein powder among athletes and bodybuilders. Whey protein is the best type of protein for preparing protein shakes due to its easy digestion and absorption in the digestive system.
This powder is unflavored, but you can get flavored whey protein powder (such as strawberry, vanilla, and chocolate) if you like. You can pour a scoop of this powder in your shake, eat once a day.
Creatine protein powder
Creatine is one of the most useful protein powders among athletes. You can put creatine powder in your protein shake and make a delicious and very valuable drink for yourself.
Consuming this protein along with heavy bodybuilding exercises will help you increase your training capacity and maximize your muscle building. You can use 10 grams of this powder daily in your shake. Drink plenty of water after use.
Casein protein powder
Casein is another protein powder that is very useful for muscle building and makes your shake rich in valuable protein. You can pour a scoop (about 20 grams) of this powder in your shake and eat it.
BCEA powder
BCAA is an amino acid that directly activates protein synthesis in your muscles and is therefore very popular among bodybuilders. But only prepare this powder if the trainer has advised you. The maximum permissible dose of this powder is 10 grams per day.
Benefits of protein shakes
Protein is an essential part of a healthy diet. Amino acid in protein plays an important role in the production and regeneration of body tissues. Every adult should consume between 50 and 175 grams of protein per day. If you exercise, your body needs more protein than this. Protein after exercise has many benefits for athletes; Including:
- It helps to build muscle after training;
- It makes you not feel hungry;
- It helps a lot to lose weight and keep fit.
Protein shake for weight loss
If you always have the habit of eating chips or cookies when you are hungry, we suggest that you replace these snacks with shakes; Undoubtedly, the quality of protein shake is much more than this type of snacks. By doing this, the path to weight loss will be smoother, because its satiety is great, and you will snack less during the day.
Of course, it goes without saying that in any case, you should be aware of the law of reducing calories to lose weight. If you want to drink a protein shake after every exercise and your snacks and main meals remain in force, you will undoubtedly receive thousands of extra calories a day; As a result, your weight loss process will stop completely.
You should be aware of the amount of calories so that you do not exceed the amount of calories you need during the day and consume even less calories than the allowed amount.
Protein shake for obesity and muscle building
If you just want to build muscle and gain weight and volume, it is better to eat your protein shake immediately after training and with your other meals.
Of course, if you are an athlete and don't eat breakfast at all, the protein shake will be great for you; Because athletes need protein to build muscle. You can provide the energy and protein you need before going to the gym with one of these protein shakes and speed up your muscle building process.
Can a protein shake replace a meal to build muscle?
no These shakes are not very satiating. Therefore, alone they cannot replace the original promises; But they will be a good and useful alternative to your snack. The best way to build more muscle is to consume a protein shake alongside your main meals.
final word
Protein shake is made by combining water or milk with protein powder or protein food. In this article, we have fully explained what a protein shake is and what its properties are, and we have also introduced the best protein ingredients and powders for preparing bodybuilding shakes.
References: afcfitness
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