What is a protein shake?
Although there is no set definition of what a protein shake actually includes, it is basically a beverage that provides protein and usually additional nutrients, as well as vitamins and minerals. Some shakes are designed simply to 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 their ready-to-drink form, but many people prefer to make their own protein shakes by combining at least one protein powder and a liquid; but they are often customized by adding other ingredients such as fruits and vegetables.
When and why to use a protein shake
As a quick and balanced meal.
Protein shakes that are designed to replace a meal are excellent for people who skip meals. They are quick and convenient, and can provide balanced nutrition when preparation time is limited.
As a meal replacement for weight loss.
For those who are trying to lose weight, a meal replacement shake can be used to replace one or two meals a day. Aside from being convenient, protein shakes have a defined calorie content and controlled amount, making it easier to count calories more accurately and control total intake for the day.
As a supplement for weight gain.
For those who are trying to gain weight, protein shakes can be used to provide additional healthy calories. Drinking a protein shake between meals or before bedtime can help increase calorie intake.
To supplement your protein intake.
Another reason to consider a protein shake is to increase your total daily protein intake if you find it difficult to meet your needs from 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 trainingbut they are also useful before exercise. Morning exercisers often consume light breakfasts to 'fill the tank', and protein shakes can do just that.
As a means to improve their 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 reach your daily nutrition goals. It's easy to add a serving of fruit or vegetables, but you can also increase your intake of fiber or healthy fats with the right additions.
Choosing a Protein Shake Mix for your shake
Some protein shake mixes are "complete": they are designed to be prepared by simply mixing with water. But, in general, protein shake mixes are designed to be mixed with milk. The combination of the shake mix and milk provides the necessary nutritional balance.
Protein powders derived from animal sources include whey and casein (both of which 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, peas, quinoa or hemp.
Some protein powders contain a blend of proteins. One reason for this is that different proteins digest at different rates (whey protein digests faster than casein, for example), so some people feel that blends are better for satisfying hunger.
Another reason is that, with the exception of soy, vegetarian proteins are not considered nutritionally complete. Therefore, many vegetable protein powders contain a blend of various plant proteins. In this way, the final product provides the full complement of essential amino acids and is, therefore, a complete protein.
Choosing a liquid for your smoothie
To get the right nutritional balance in your shake, it is important to prepare it according to package directions.
If your protein shake requires milk:
- Many protein shake mixes are designed to be mixed with milk so that the finished product will have the proper nutritional balance. For this reason, only cow's milk or soy milk should be used in products that are designed to be mixed with milk.
- Soy milk and cow's milk both contribute additional protein to your shake; another 9 grams or less. These milks also provide additional vitamins and minerals that complement the nutrients in the shake, making the shake more nutritionally complete.
If your protein shake requires water:
- Water should be used only in those protein shake mixes that require it. These products are nutritionally balanced on their own, and do not rely on additional nutrients from the "mixer" liquid. Instead of tap water, black coffee or tea can also be used, if desired.
- Rice, almond, hemp or oat milk provide very little protein, so these liquids can also be used in protein shake mixes that are designed to be mixed with water. These alternatives to milk add a little flavor and some extra calories to the shake, but very little protein.
- Fruit juice does not add any protein to your shake, so it can be used in products that are designed to be mixed with water. However, fruit juices do contain quite a few calories, so keep that in mind if you are watching your calorie intake. On the other hand, if you are trying to increase your calorie intake, fruit juice in your smoothie might work just fine.
- Of course, cow's milk or soy milk can also be used with protein shake mixes that are designed to be mixed with water, just consider that using milk will increase the protein (and calorie) content.
Five ways to customize your protein shake
Add protein to your protein shake.
Although your shake already contains protein, you may want to add more if your protein needs are high. You can add plain protein powder, of course, but you can also add foods such as low-fat cottage cheese, yogurt, ricotta cheese or tofu to increase the protein content.
Add fruits and vegetables to your protein shake.
Adding fruits and vegetables to your protein shake is an easy way to add more servings of these healthy foods to your daily diet. Using frozen fruits and vegetables are handy, they give your shake a thicker texture. Experiment with different fruits and vegetables (you could start with sweet vegetables like carrots or pumpkin) and try different combinations like pineapple with carrot, or banana with pumpkin. When you're feeling a little bolder, try adding more unusual ingredients to your smoothie, such as spinach or beet greens.
Add fiber to your protein shake.
Most protein shake mixes don't contain much fiber, and most people don't consume as much fiber as they should, so try adding fiber-rich foods to your shakes. Obviously, you can choose a dedicated fiber powder or fruits and vegetables, oatmeal, bran, or seeds such as sunflower, flax or chia seeds that contribute fiber.
Add calories to your protein shake.
If your calorie needs are high, you can add oats, nuts, peanut butter, avocado or dried fruit to increase the calorie content of your smoothie.
Add ice to your protein shake.
Ice makes a nice addition to a smoothie, because it helps thicken it. Ice also adds volume to your smoothie, so it increases the serving size without adding calories - a great trick for those watching their weight!
Susan Bowerman is the Director of Global Nutrition Education and Training. Susan is a Registered Dietitian and Board Certified Specialist in Sports Dietetics.
Source and thanks to: Discover Good Nutrition
