Protein shake is effective for weight loss and muscle growth
Many people drink protein shakes for a variety of purposes. Just think of weight loss, muscle growth and injury recovery. While a slew of foods provide you with a lot of protein, a protein shake has become a popular source as a substitute nutrient.
If you are wondering whether this protein shake will give the intended result, the answer is a resounding 'yes'. In this blog 'Protein shake works effectively for weight loss and muscle growth' you will get a small guide to what this dietary supplement does to your body in a positive healthy way.
A protein shake and its role as a dietary supplement
Food supplements are considered to be products that contain a nutritional ingredient such as amino acids, vitamins and minerals. In this particular case, protein shakes consist of amino acids. They are also referred to as the building blocks of proteins in medical jargon. The food supplements come in many shapes, sizes and shapes: from capsules to powders and even in liquids. The different types of powdered protein supplements originate from the vegetable or animal. If you suffer from a milk allergy, a protein shake can be an appropriate alternative.
Based on the animal
One of the most popular protein powders, which are made on an animal basis, are called casein and whey. Both are often derived from cow's milk.
Based on vegetable proteins
For vegetable proteins you can choose between the following popular ingredients:
- rice proteins
- pea proteins
- soy proteins
- hemp proteins
Food supplements are - as the name implies - intended to support you in improving your weight loss cure or as an ideal addition to your diet. A protein shake can come in handy when, for example, you do not have high-quality protein sources or if you cannot meet your daily protein needs by just eating.
Why prefer protein shake?
The vast majority of people drink a protein shake because they want to strive to increase their muscle mass. It is indisputable that your muscles do indeed grow when your body absorbs proteins in the muscle tissue. After all, the extent to which muscles grow systematically depends on the amount of proteins you have in your body. For example, exercise promotes the protein synthesis process, which takes place very quickly in the rest period after an effort. It is therefore no coincidence why a protein shake is taken at that time in many cases. That way you maximize the various benefits of the exercise done.
When to take a protein shake: before or after training?
Why do most people engage in an argument and consider it a holy grail to get nutrients into the body within half an hour after exercise? The answer to this question is kind of logic itself. The absorption and processing of proteins immediately after a training session is then a lot faster. This is the main reason why you can start the recovery process as soon as possible. Drinking a shake of approximately 20 to 30 grams of protein is the most obvious good choice.
While that 30 minute rule mentioned above is true to a certain extent, the most ideal time to take your protein shake is determined by what your pre-workout diet was. It brings us to the concrete question: when to take a protein shake? There is simply no ready-made answer to this. After all, studies have shown that it is much more important for muscle recovery and muscle growth to plan the different meals before and after training within 3 and 4 hours of each other.
When to use protein powder?
In general, most people get enough of the protein they eat during their meals. Protein supplements such as shakes or protein powders are hardly necessary. But when to use protein powder? If you cannot fully meet the need for protein with what you drink or eat, then it is recommended to opt for a protein-rich dietary supplement. Just think of vegetarians who depend on vegetable proteins. In many cases, this means that they lack much-needed amino acids.
How to make a protein shake?
You have undoubtedly seen them on the shelves in the supermarket: the protein shakes. They are often hidden behind beautiful packaging with inviting slogans on it. That they help you reach a target weight at lightning speed. The advertisement may seem overwhelming at first glance, but there is indeed a basis of truth in it. Read below how you can make a protein shake yourself.
The basic protein shake
The easiest way to take a protein shake is the ready-to-eat protein shakes that you can buy everywhere in different sizes and types. With only proteins, fats added to generate more calories and carbohydrates to generate more energy. This way you can decide for yourself what best applies to your personal needs. In addition, there are of course also the protein powders that you will also find in different flavors. Just think of the most popular flavors such as banana, chocolate, vanilla or an endless number of variations on this. So if you don't want to put too much effort into it, you should opt for these basic shakes.
5 protein shakes recipes
When you are tired of the flavors after a while, you can also get started making and compiling some recipes of protein shakes. You can move forward again with the following creative variations:
A chocolate shake
- half banana
- 25 grams of protein powder
- 1 tablespoon of sugar-free peanut butter
- milk - vegetable
- add cocoa according to your own taste
Shake with forest fruits
- 250 ml coconut water
- a handful of forest fruits from the freezer
- 25 grams of strawberry protein powder
A heated winter shake
- 200 ml natural yoghurt
- a halved pear
- half a pomegranate
- pinch of cardamom
- 30 grams of protein powder - vanilla
Shake with nuts
- vegetable milk or possibly water
- 1 tablespoon of nut butter or almond butter
- 1 banana
- 40 grams of protein powder - vanilla
- 20 grams of oatmeal
- 1 banana
- 2 teaspoons of instant coffee
- 50 grams of protein powder - preferably vanilla
- vegetable milk for thickening or water
Make a protein shake without powder
Protein powder does not always have to be the basic ingredient to prepare a shake. The easiest way is to use cottage cheese as a base. To immediately dismiss all misunderstandings. Cottage cheese is not synonymous with yogurt and they are two different products. Low-fat quark, for example, has a lot of protein and offers an excellent alternative as a basic recipe. You can make a delicious protein shake with semi-skimmed or whole milk, sweetener of your choice and cocoa for a delicious chocolate shake. But a banana shake or strawberry shake is also possible. It depends a bit on your own creativity. Keep one thing in mind: you will never get tired of homemade protein shakes. It only helps you achieve your end goal what you had in mind.