Whey Protein Shake Recipes
Whey Protein Powder Recipes – Protein Shakes
By using naturally flavored shakes supplemented with dietary protein, you will be able to cut down on your overall calorie consumption without sacrificing nutrient intake. Protein is essentially to health muscle development, and you can almost never have enough of it. With a quality whey protein powder and some fresh ingredients, you can create a wonderful shake that is not only good for you, but pleasing to the taste buds. Below, you will find some tips on making protein shakes, and, quite a couple of my personal favorite recipes.
Mixing: When you are mixing specialized dietary whey protein isolates, add the protein isolates to the shake as the last ingredient to make sure to avoid harming the delicate protein bonds. Blend for only a few seconds on low speed, or just long enough to mix them in. Doing so will ensure that the high-quality dietary protein reaches your body undamaged by the heat created from the blending process. Damaged protein is not nearly as beneficial to the body.
Nutrition Content: The macronutrient values listed with each shake give the approximate value of each nutrient. These recipes are not intended to be followed to the letter, as amounts will vary naturally. Use your own discretion when making these shakes, based on your past experiences individual dietary protein needs.
Chew: Though it may already be a liquid, always chew your shake for a few moments before swallowing. Doing so ensures maximum digestion, since digestion starts in the mouth through saliva. Food can’t help us lose fat if it isn’t digested and absorbed effectively.
Fruit: Using frozen fruit and ice cubes in your protein shakes gives them a smoothie quality. Add as many varieties as you wish, and be sure to experiment with different flavors! Fruit is good for you, and ice has no calorie content. Avoid adding sugars or syrups, as they can have high caloric counts. If you want more flavor, try using strawberry or chocolate whey protein over plain old vanilla.
Finally, here are two of my favorite protein shake recipes. All of them are under 500 calories, and therefore can be readily burned by your body without surplus calories heading to your fat cells. They are also balanced to contain all three of the macronutrients for maximum “fullness” potential. These liquid meals will supply your body with the high-octane fuel it needs to build muscle and burn fat all day long. When beginning a regimen, it is important to supplement with protein daily, even on non-workout days.
All of the protein powder recipes below include the following base ingredients, 1 ounce unflavored or natural vanilla-flavored protein isolate powder, 1 tablespoon flaxseed oil, 1 tablespoon of ground flaxseed, 1/2 cup water or two ice cubes. Note that “EFA” stands for essential fatty acids when reading the recipes below.
Shake #1: (Add to Base) 1 cup blueberries, 1/2 cup blueberry low-fat yogurt, and 1/2 cup water. Calories: 445, Protein: 30g, Carbohydrates: 43g, EFAs: 14g.
Shake #2: (Add to Base) 1/2 cup blackberries, 1/2 cup blueberries, and 1/2 cup water. Calories: 450, Protein: 30g, Carbohydrates: 25g, EFAs: 14g.
Buy Whey Protein: Protein Powder
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