8 Ways to Make Your Protein Shakes Taste Good

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How Protein Shakes Help You Lose Weight and Belly Fat
Adding More Water If you find that the reason you don't like your protein shake is because it's too strong, you can simply add some extra water. That being said, not all studies agree that whey is superior. Eat your protein every 3 hours which probably means you are eating right before going to the gym AND right when you get back. Weight loss diets often cause you to lose muscle, which can slow down your metabolism. Muscle Gain Success Stories!

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Home Made Healthy Protein Shakes

In another, participants given an extra 56 grams of whey protein per day had lost 5 lbs 2. A separate study compared the effect of various weight loss diets. The participants consuming more protein lost 31 lbs Weight loss diets often cause you to lose muscle, which can slow down your metabolism.

This makes it easier to gain all the weight back and more once you go off the diet. A high protein intake combined with strength training can help prevent part of this muscle loss and metabolic slowdown 27 , 28 , Evidence shows that consuming a daily protein shake as part of a weight loss diet may make muscle maintenance up to three and a half times more efficient A recent review further notes that weight loss diets that exceed 0.

Protein's effect on metabolism, appetite and muscle mass may also keep you from regaining the fat you worked so hard to lose. One study reports that participants given more protein lost more weight and maintained their results better than those given less. Another study gave participants who just completed a weight loss intervention a supplement that provided A separate study noted similar effects with a supplement that provided only 30 grams of protein per day, once again showing that more is not necessarily better For instance, whey is more quickly absorbed than casein, helping you feel less hungry in the short-term One study reports that 56 grams of whey protein per day helped overweight and obese participants lose 5 lbs 2.

Another describes whey as 3 times more effective at maintaining muscle-building ability during a weight loss diet than soy protein That being said, not all studies agree that whey is superior.

For example, one report notes that the faster hunger-reducing effect results in no differences in the amount of calories consumed at meals Furthermore, several reviews report equal amounts of fat loss with use of whey, soy, rice or egg-protein supplements 37 , On the other hand, rice and hemp protein are low in the essential amino acid lysine, and pea protein is also low in the non-essential amino acids cystine and methionine.

That being said, these deficiencies likely don't cause a problem unless if shakes are the only source of protein in your diet. Also, many plant-based protein powders mix different sources so that the mixture contains all the essential amino acids.

It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake. Mixing it with water, ice and perhaps a piece of fruit in a blender is a simple way to create a delicious and satisfying shake. Side effects such as bloating , cramps, gas and diarrhea may occur if you're lactose intolerant and drinking shakes made with whey or casein. These symptoms can be simply avoided by switching to protein powders not derived from dairy, such as egg, pea, soy, hemp or rice protein powders.

You can get your protein in many forms, including powder and bars. Whether you're new to working out or are a seasoned pro, a quality protein powder is a necessity! Simply put, protein is the single most important thing you must consume daily to build new muscle tissue. Muscle wouldn't exist without it! While you can get your protein from food sources - and it's recommended that you do - protein powder is a great addition to ensure you get enough on a daily basis.

Not to mention protein supplements are convenient and fast absorbing for before and after your workouts , so you can really take your results to the next level. Protein shakes also act as the perfect solution for when you get busy and need to get your protein in right away.

While both carbohydrates and fats can vary from diet to diet, protein is one nutrient that should remain constant. The benefits are vast! Protein may help promote:. Pack Your Gym Bag With Protein Getting the right protein is important, and there are a number of different types that you'll need to choose from to accomplish your goals. Whey protein powder is a top quality and fast acting protein that's perfect immediately after your workout for optimal absorption. Casein protein powder is a slowly digesting protein which can help provide a steady stream of amino acids to the muscles for longer durations.

If you are training hard and want to maximize your muscle growth then you need a constant supply of protein throughout the day, preferable every hours except when sleeping. It can be beans and rice, it can be a protein shake, it can be a piece of boneless skinless chicken. So to answer the question I always get:. Eat your protein every 3 hours which probably means you are eating right before going to the gym AND right when you get back. Its easier to drink a protein shake while driving than a plate of chicken, vegetables, and potatoes.

The key to making great protein shakes is using frozen bananas, not only do they taste better but the frozen bananas keep for months if you store them properly. Go to your warehouse store costco, walmart, etc and buy 30lbs of bananas!

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