Protein Shakes – A Beginner’s Guide
Posted by Susan Bowerman, MS, RD, CSSD, FAND
Curious about protein shakes but don’t know where to start? Here’s your go-to guide – how and why to use protein shakes, how to choose a protein shake mix, how to make a shake and how to personalize your protein shakes!
If protein shakes aren’t part of your regular diet, it may be because you think they’re only meant for heavy-duty athletes or serious bodybuilders. And while it’s true that many athletes use shakes to refuel after exercise, there are plenty of reasons why “regular folks” might want to consider protein shakes, too. Plus, they’re quick, convenient, and fun to make!
What is in a Protein Shake?
While there is no set definition as to what a protein shake actually includes, it’s basically a drink that provides protein – and oftentimes additional nutrients as well, such as vitamins and minerals. Some shakes are designed to simply supplement the diet with protein, while others are more nutritionally complete and can be used to replace a meal. Some protein shakes are sold in ready-to-drink form, but many people prefer to make their own protein shakes by combining – at the very least – a protein powder and a liquid; but they are often customized by the addition of other ingredients such as fruits and vegetables.
When and Why to Use a Protein Shake
As a quick, balanced meal.
Protein shakes that are designed to replace a meal are great for people who are meal-skippers. They’re quick and convenient, and can provide balanced nutrition when time for meal preparation is limited.
As a meal replacement to help you lose weight.
For those who are trying to lose weight, a meal replacement shake can be used to replace one or two meals per day. Aside from being convenient, protein shakes have a defined calorie content and are portion controlled, which makes it easier to more accurately count calories and control total intake for the day.
As a supplement to help you gain weight.
For those who are trying to gain weight, protein shakes can be used to provide supplementary calories. Drinking a protein shake in between meals or at bedtime can help to boost calorie intake.
To supplement your protein intake.
Another reason to consider using a protein shake is to boost your overall daily protein intake if it’s difficult for you to meet needs from your meals alone. When you make your own protein shakes, you can adjust the amount of protein in your shake according to your individual needs.
As fuel before and after exercise.
Many people use protein shakes after a workout, but they’re also useful as pre-exercise meals, too. Those who work out in the morning often like to ‘top off the tank’ with a light meal, and protein shakes can fill the bill.
As a means to improve your dietary balance.
A simple protein shake is like a blank canvas – you can add all sorts of things to your shake that can help you meet your daily nutrition goals. It’s easy to add a serving of fruit or vegetables, but you can also boost your fiber or your intake of healthy fats with the proper add-ins.
Choosing a Protein Shake Mix For Your Protein Shake
Some protein shake mixes are “complete” – they’re designed to be prepared simply by mixing them with water. But, more typically, protein shake mixes are designed to be mixed with milk –the combination of the shake mix and the milk provides the right nutritional balance in the finished shake.
Protein powders derived from animal sources include whey and casein (both come from milk), as well as egg white protein. For those who prefer to get their protein from plant sources, there are powders derived from sources such as soy, rice, pea, quinoa or hemp.
Some protein powders contain a blend of proteins. One reason for this is that different proteins are digested at different rates (whey protein is digested more quickly than casein, for example), so some people feel that blends are better at satisfying hunger.
Another reason is that – with the exception of soy – vegetarian proteins are not considered nutritionally complete. So, many vegetarian protein powders contain a blend of several plant proteins – this way, the final product provides the full complement of essential amino acids and is, therefore, a complete protein.
Many protein powders are flavored, although you can find plain, unflavored powders, too. Most people find that the tastiest shakes start with a flavored protein powder, such as Herbalife® Formula 1. Then, they’ll customize the amount of protein in the shake by adding extra unflavored protein powder like Herbalife® Personalized Protein Powder if necessary for their needs.
Most protein shakes, when made according to the directions on the package, typically have about 15 to 20 grams of protein per serving.
Choosing a Liquid to Make Your Protein Shake
In order to get the proper nutritional balance in your shake, it’s important to make your shake according to the package directions.
If your protein shake mix calls for milk:
– Many protein shake mixes are designed to be mixed with milk so that the finished product will have the nutritional balance that the manufacturer intended. For this reason, only cow’s milk or soy milk should be used in products that are designed to be mixed with milk.
– Both cow’s milk and soy milk contribute additional protein to your shake – another 9 grams or so. These milks also provide additional vitamins and minerals that complement the nutrients in the shake mix, making the finished shake more nutritionally complete.
If your protein shake mix calls for water:
– Water should be used only in those protein shake mixes that call for it. These products are nutritionally balanced on their own, and do not rely on additional nutrients from the “mixer” liquid. In place of plain water, you can also use black coffee or brewed tea if you like.
– Rice, almond, hemp or oat milks provide very little protein, so these liquids are typically used in those protein shake mixes that are designed to be mixed with water. These ‘milk alternatives’ will add a bit of flavor and a few extra calories to the shake, but very little protein.
– Fruit juice doesn’t contribute any protein to your shake, either – so, again, it should be used in products that are designed to be mixed with water. But, fruit juices contain quite a few calories, so keep that in mind if you’re calorie-conscious. On the other hand, if you’re trying to boost your calorie intake, using fruit juice in your shake might work for you.
– Of course, milk or soy milk can also be used with protein shake mixes that are designed to be mixed with water – the addition of milk or soy milk will just boost protein content (and calories).
5 Ways to Customize Your Protein Shake
Add Protein to Your Protein Shake.
Even though your protein shake already contains protein, you might want to include more if your protein needs are high. You can add plain protein powder, of course, but you can also add foods like low fat cottage cheese, yogurt, ricotta cheese or silken tofu to boost protein content.
Add Fruits and Vegetables to Your Protein Shake.
Adding fruits and vegetables to your protein shake is an easy way to get more servings of these healthy foods in your daily diet. Frozen fruits and vegetables are convenient, and they give your protein shakes a thicker texture. Experiment with different fruits and vegetables (you might start with sweeter veggies like carrots or butternut squash) and try different combinations – like pineapple with carrot, or banana with butternut squash. When you’re feeling a little more bold, try adding more unusual ingredients to your shake – like baby spinach leaves or beets.
Add Fiber to Your Protein Shake.
Most protein shake mixes don’t contain a lot of fiber, and most people don’t eat as much fiber as they should, so try adding high fiber foods to your shakes. Obviously, you can choose a dedicated fiber powder or go with fruits and vegetables, rolled oats, bran, or seeds such as sunflower, flax or chia seeds which all contribute fiber.
Add Calories to Your Protein Shake.
If your calorie needs are high, you can add rolled oats, nuts, nut butter, avocado, or dried fruit to boost the calorie content of your shake.
Add Ice to Your Protein Shake.
Ice makes a nice addition to a shake because it thickens up the liquid. Ice also adds volume to your shake, so it increases the portion size without adding calories. A great trick for those who are watching their weight!
How do you like to make your protein shake? Share your favorite shake recipe!
Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.
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