PROTEIN SHAKE RECIPES 101: The Ultimate Guide to Finding the Right Protein Shake Recipe For You and Your Family

FAQs About Protein Shakes

• 1. How many protein shakes a day can or should I drink?

  That depends upon why you’re drinking the protein shake. Are you trying to increase your protein intake and lose weight? Are you a body builder preparing for a competition, and you want to build as much lean muscle mass as possible? Are you overly thin and want to gain weight in lean muscle instead of fat?
  There are all kinds of different protein powders designed for people with all kinds of different goals and dietary tastes and restrictions.

  There are . . .

  • Protein shakes for diabetics
  • Organic protein shakes
  • Protein shakes for women
  • High calorie protein shakes
  • Low-carb protein shakes
  • Protein weight loss shakes
  • Protein shakes for muscle gain
  • Weight gain protein shakes
  • Sugar-free protein shakes
  • Protein shakes for kids
  • Bariatric protein shakes
  • Vegan protein shakes
  • High protein low carb shakes
  • Gluten free protein shakes
  • Lactose-free protein shakes
  • Protein meal replacement shakes
  • Protein workout shakes

  Basically, there is a protein powder for every goal. And because there are low calorie and low carb protein shakes, there is no need to worry about exceeding your daily calorie restrictions or to fear gaining weight if you’re on a diet. The healthiest protein shakes for dieters are ones high in protein and amino acids but low in calories. There are also whey protein shakes for weight loss that help fuel energy while burning fat and stimulating metabolism. For those wanting to gain weight, they can opt for the high calorie protein shakes or mass gainer shakes geared for weight gain.

  Another way to figure out how many protein shakes you should optimally drink a day is to figure out your protein requirement based upon your BMI (Body Mass Index). A body mass calculator can help. Everyone has different protein requirements, but a general rule of thumb is to consume .8 to 1.5g of protein for every pound of lean body mass you have.So for example, a 200 lb. male who is 10% body fat would need to consume about 180g of protein, ideally. So look at the grams of protein in each scoop of your protein shake, look at the grams of protein you’re consuming in your food, and calculate how many shakes or protein sources you need to reach your goal daily. Bodybuilders typically ingest three to four protein shakes a day. But these guys and gals are trying to achieve maximum muscle growth and want to put on lots of lean muscle weight. So bodybuilders and weightlifters typically choose protein shakes for muscle gain. Some individuals are trying to simply gain muscle and lose weight, and they might opt more for low calorie protein shake.

  In short, choose the protein powder best based upon your caloric, nutritional, and dietary goals.

• 2. Is there a rule on when to drink protein shake and protein powder drinks for maximum benefits?

  If you’re talking about benefits in general, you can drink protein powder at any time for energy, nutrients, and fuel for your busy day, for meal replacement, or to enhance your protein intake. When talking about weight lifting, body building, and trying to enhance lean muscle mass, there is no time to drink protein shakes than after your workout. This has to do with anabolism, catabolism, and your muscles. After a workout, your muscles are in an anabolic state for 48 hours and the first two hours when you are in anabolism is referred to in fitness communities as the “post workout window,” when you are most able to uptake the much needed amino acids that are in protein. So, any protein you consume in these vital 48 hours is used form muscle repair and growth.

  For fitness professionals, it is important to drink at least 2-3 protein drinks a day to refuel and repair the muscles for maximum health and maximum muscle gains. If you are on a diet, you can consume two shakes a day in replacement of certain meals or as a snack before a workout to fuel you with energy and stamina. For men who are fitness professionals, the best protein powder for men is geared toward stimulating testosterone naturally in the body for maximum muscle gain. To find the best protein powders for bodybuilders, try searching for the top 10 protein shakes for stimulating fat loss and lean muscle gain.

• 3. Do protein shakes help you lose weight?

  Sure they can. Protein helps to burn more fat without risk of losing lean muscle mass. So, yes, you’ll lose weight, fat, and get more toned and supple as well. You can find low carb and low calorie protein shakes as well as protein shakes for weight loss. A protein shake for breakfast is also an excellent idea to start off your day in a fat free weigh that fuels you with energy for the day and lowers your overall caloric intake. The best protein shakes for weight loss are whey protein shakes and low calorie protein shakes for dieters. Some diabetic protein shakes are good for dieters too because they rank low on the glycemic index and are low in calories and fat.

• 4. Do protein shakes make you gain weight?

  Anything with calories in it can make you gain weight, and some protein powders are designed for muscle gain or weight gain, because some people want to put on weight. For those of you that don’t, however, simply select protein shakes for weight loss, and keep track of your caloric intake including the calories in the shake. Just like tracking your everyday calories in a food diary or food calculator, you want to include everything you ingest to achieve maximum weight loss.

• 5. Can you drink protein shakes while breastfeeding?

  This question is answered differently by different doctors. While, yes, breastfeeding and pregnant women need much more protein than individuals who are not, in fact, a whopping 71 grams are recommended daily and protein shakes can be a great way to enhance your protein intake, it is best that you ask your doctor first, as some herbs that might be included in the shakes you select might contain herbs or additives that can be very harmful for the fetus. Get a copy of the ingredients and show it to your doctor first. He/she might clear the powder as a highly beneficial supplement for you and the baby.

• 6. Should you use protein shakes during pregnancy?

  Although some women need heightened needs for protein during pregnancy, especially if they are anemic, if you are considering using protein shakes while pregnant, you should ask your doctor first.

• 7. Are there pros and cons of protein shakes?

  Although some women need heightened needs for protein during pregnancy, especially if they are anemic, if you are considering using protein shakes while pregnant, you should ask your doctor first.

• 8. Should you consume protein shakes before bed?

  It depends. Are you a body builder or a normal individual trying to improve your body or lose weight? If you are the former, many body builders and fitness professionals recommend consuming a protein shake or supplement at the following times:

  • Right after a workout.
  • Right before bed, since you won’t be eating for 6 to 8 hours
  • Right upon waking.
  • Half an hour before a workout.

  However, for weight loss, consuming a protein shake after meeting your caloric needs throughout the day could make you gain weight. Many weight loss aficionados do not recommend eating before bed, of course, because the calories just “sit there,” plus, it may send you over your daily caloric limit.

• 9. Does anyone know how to make protein shakes taste better?

  There are many good tasting protein shakes out there today that are sweetened with natural stevia leaf and come in many yummy flavors like chocolate, strawberry, banana, or vanilla. One way to enhance the taste of a shake is to enhance its base flavor. There is also a flavor called the coffee protein shake. Using sugar free syrups, organic vanilla, or low sugar strawberry or chocolate syrup, you can give you shake a flavor shot that boosts its flavor profile. Often, the best tasting protein shakes are the ones you create yourself. On the internet, you can find hundreds of recipes such as:

  • Orange and vanilla protein powder recipes that use grated orange rind
  • Chocolate whey protein powder recipes that add in things like shaved chocolate or strawberries
  • And chocolate and vanilla whey protein shake recipes

  Just use your imagination or search the web!

  Also, if the powder is unsweetened you can try adding fruit, such as blueberries, strawberries, sweet apples, or bananas. Some people add a little honey for sweetness as well to boost the flavors of some shakes. Some milk lovers add fat-free, sugar-free chocolate or strawberry syrup.

• 10. If you eat a good diet, why drink protein shakes?

  Protein shakes are a great way to boost your protein intake, and studies show taking more protein into your diet aids in weight loss, fat burning, and lean muscle gains. Our brain thrives on amino acids and proteins rich in these nutrient-carrying amino acids are good for transporting nutrients across the blood brain barrier. Protein is also very necessary for a well-functioning metabolism, to balance hormones, to boost immunity, and to give you energy and stamina for workouts. There are good protein shakes for women during menopause or who have suffered hormone lost that stimulate natural hormones in the body. The best protein shakes for women have perfectly geared protein measurements for women and are specifically designed to meet different calcium requirements.

• 11. Are there any side effects of protein shakes?

  Some people can get gout from intake of too much protein. Some of the other side effects include weight gain and digestive trouble due to lactose intolerance but there are low calorie and lactose free protein powders for shakes. Yes, they do boost calorie intake, most by 90 to 120 calories, unless it is a whey powder designed for weight gain.

• 12. Is it a good idea to drink a protein shake in the morning?

  Sure. Protein shakes in the morning are a great way to stabilize your blood sugar and as an effective meal replacement shake on the go. Protein powders are great any time of day.

• 13. Is a protein shake only diet healthy?

  No. You need to consume real food and take in vitamins. You need plenty of fiber and roughage. Some people who have undergone certain surgeries have to consume a liquid diet and whey protein is great for supplying the body and mind with highly necessary proteins and amino acids.

• 14. Anyone know how to make a protein shake without a blender?

  You can mix protein powder into any food with a slightly liquefied base, such as oatmeal, yogurt, or even tea. You can bake with protein powder and you can mix it into fruit juice, vegetable juice, basically any food you want to boost protein. The only advice is to mix it very well to avoid any kind of graininess. There are also tons of protein shakers on the web for mixing protein shakes on the go.