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.
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