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How To Make A Protein Shake?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to make a protein shake? The best way to make a protein shake is to mix it with water or any liquid of your choice. I do think water is the best way to dissolve the protein shake properly. If you choose not to consume a protein shake you can consume it through food. And those foods can be meat, fish, eggs, dairy products, grains, seeds, and legumes.

The different protein powders that are available as options are:

  • Whey Protein- this is a dairy protein which contains all the required amino acids your body needs.
  • Casein Protein- this is a dairy protein which also contains all the required amino acids your body needs. And it is a slowly absorbed protein.
  • Soy Protein- This is a plant-based protein that contains all the essential amino acids.
  • Pea Protein- This is a plant-based protein.
  • Hemp Protein- This is a plant-based protein made from hemp seeds that has a lot of fiber and essential omega 3 and omega 6 fatty acids.

How to make a protein shake? Photo credit: iStock- Drazen Zigic

When it comes to weight loss protein is one of the most important nutrients. It will make you fuller, make you eat less food and make you have less of an appetite. Eating a protein rich snack between meals is a good trick of helping to suppress your appetite.

Protein consumption is very important when building lean muscle mass.  To build muscle and strength you need to consume more protein than your body breaks down naturally during resistance training.

According to the International Society of Sports Nutrition consuming protein up to 2 hours after your workout is ideal for building muscle mass. As we age, we lose muscle in fact we lose about 3 to 8% of muscle mass every decade after the age of 30. Research has shown to optimize muscle growth that its best to spread your protein consumption over all your 3 + meals daily. And that means about consuming about 25 to 30 grams of protein per meal.

There are some studies that have shown that eating protein before you go to bed is effective for muscle building.  Scientists from that study have said that consuming 40 grams of protein before you go to bed gives you maximal muscle growth. The premise of this is because protein is easily digested which increases the availability of protein to muscles for recovery through the night.

“As we age, we lose muscle in fact we lose about 3 to 8% of muscle mass every decade after the age of 30.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line you can make a protein shake with water or any other liquid available to you. Protein can be found in foods such as meat, chicken, turkey, etc. A protein shake only makes sense if you are not getting enough protein from food. Water may be the best liquid to use for protein because the contents will dissolve well.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

  1. Trommelen J, van Loon LJ. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients. 2016 Nov 28;8(12):763. doi: 10.3390/nu8120763. PMID: 27916799; PMCID: PMC5188418.
  2. Cermak NM, Res PT, de Groot LC, Saris WH, van Loon LJ. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012 Dec;96(6):1454-64. do: 10.3945/ajcn.112.037556. Epub 2012 Nov 7. PMID: 23134885.
  3. Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009 Jan;12(1):86-90. doi: 10.1097/MCO.0b013e32831cef8b. PMID: 19057193; PMCID: PMC2760315.
  4. English KL, Paddon-Jones D. Protecting muscle mass and function in older adults during bed rest. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):34-9. doi: 10.1097/MCO.0b013e328333aa66. PMID: 19898232; PMCID: PMC3276215.
  5. Cederholm T, Cruz-Jentoft AJ, Maggi S. Sarcopenia and fragility fractures. Eur J Phys Rehabil Med. 2013 Feb;49(1):111-7. PMID: 23575205.
  6. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.
  7. Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
  8. Dangin M, Boirie Y, Garcia-Rodenas C, Gachon P, Fauquant J, Callier P, Ballèvre O, Beaufrère B. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab. 2001 Feb;280(2):E340-8. doi: 10.1152/ajpendo.2001.280.2.E340. PMID: 11158939.
  9. Michelfelder AJ. Soy: a complete source of protein. Am Fam Physician. 2009 Jan 1;79(1):43-7. PMID: 19145965.
  10. House JD, Neufeld J, Leson G. Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. J Agric Food Chem. 2010 Nov 24;58(22):11801-7. doi: 10.1021/jf102636b. Epub 2010 Oct 26. PMID: 20977230.

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