Protein Shake Guide (You Need to Know)
Making of Protein Shake Daily Intake, Types, Benefits, & Weight Loss Guide
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Protein Shakes
Our body contains more than 1000 distinct Proteins, each responsible for various enzymes that power several body functions. Regretfully, most people do not consume Proteins at the advised levels; hence, deficiency causes multiple health conditions.
Even though numerous organically grown foods, such as Milk, Eggs, various fruits, and vegetables, include protein, you may also address the shortcomings of this stuff with customized products containing a specific amount of protein supplements.
Among other Commercial Proteins-sources, Protein Powders are the most common due to their High Nutrition Values, Instant Boosting Powers, and Easy-Making Nature. For all the info on protein supplements, read the article in full.
What is Protein Shake – All you Need to Know!
When someone mentions a Protein Shake, your initial thought may be that it is an energy drink exclusively for athletes or gym nerds. But it’s a wrong myth, as Protein Shake is a mixed drink that ensures too many health promises for anyone.
Generally, Protein Shakes are a convenient way to increase your protein intake, which can be a part of your diet, but they can never be an actual meal’s replacement. Additionally, dietary and usage restrictions for Protein Powders also impose according to individual requirements.
Protein shakes can range in protein content, thus it is necessary to calculate the amount per serving to reap the benefits. For stance, adults should get about 45 to 56 grams of protein a day, while people with motives to gain Muscles or increase weight need an optimum amount between 1.2 and 1.6 g per kg of body weight.
Protein Shakes Making Techniques
Since there are far more options available to prepare Protein Shakes, recipes and ingredients vary depending on objectives and, to some extent, the consumer’s age. Like, most bodybuilders are happy to stick with Commercial Protein Shakes as they taste good and offer enough protein to fuel Muscle Growth.
Alternatively, a Protein Smoothie for breakfast can contain fruits, vegetables, nuts, and herbs high in protein. And, of course, you may interact with a person on the roadside holding a Can of Protein Drink purchased from a supermarket.
Proteins are the basic energy components of the human body. They contain 11 essential and 9 essential amino acids, including absolutely essential ones – threonine and lysine, which under no circumstances are synthesized by our body.
Commercial Protein Powders
Commercial Protein Powders are widely adored by fitness nerds, health trainers, and gym enthusiasts. In addition to being quickly prepared, these items always taste better and have a necessary amount of proteins,
A few handfuls of protein powder combined with water or milk make up the classical shake. It is a simple strategy that provides nutrition and protein breakouts immediately following the workouts or gym sessions.
However, Commercial Powder contains high amounts of sugar, fats, and artificial sweeteners. So, you better read the label to check to check what kind of ingredients it uses.
Food-Based Powder Shakes
Organic foods are a fantastic source of protein, especially when consumed in their natural state. A small amount of protein powder combined with a plant- or animal-based source can help with metabolism and serve as an energy booster.
Dissimilar to Commercial Protein Shakes, the natural ones serve fewer calories and fats, hence assisting Muscles Expansion and Weight Reduction.
In addition to other, natural protein sources, including any fruit, seeds, nuts, or even vegetables, can ensure healthy protein consumption. In the modern world, the popularity of protein shakes has gone beyond professional sports and bodybuilding. Avoid products that contain aspartame (E951), acesulfame potassium (E950), sodium cyclamate (E952).
Ready-Made Protein Drinks
Many beverage businesses have introduced their convenient Protein Shakes, available in Cans or Bottles, to save you time and effort. Along with synthetic flavors and chemicals, these drinks also provide a decent quantity of protein.
However, neither the specialists nor we advise using them because they might result in health problems or allergic reactions due to the consumption of various industrial ingredients.
Daily Protein Intake Chart – A Professional Guide
Protein serves as a Lifeline throughout your Life. However, the protein needs vary regarding your Activity and Goals. Of course, if you wish to bulk up or attend fitness training consistently, you may require a lot of protein.
You can intake the required Protein from Organic Foods such as Yogurt, Eggs, Meat, etc. Additionally, you may choose Commercial Protein Powder as a Supplement. Perhaps, you need to talk with your doctor if you have underlying health issues and still opt to add Protein Shakes to your Diet.
| Age | Gender | Protein Intake |
| Adult aged 65 or younger | Male | 56 grams |
| Adult over the age of 65 | Male | 67 grams |
| Adult aged 65 or younger | Female | 48 grams |
| Adult over the age of 65 | Female | 57 grams |
Fruits High in Protein
Since Fruits are an organic source to gain Protein, you may add them to your daily dietary routine. However, they contain relatively less volume of Protein than Vegetables, Nuts, and Seeds. Here is the List of Fruits High in Protein to give you a better idea.
| Source | Protein per Cup | Protein per 100g | Protein per 200 Calories | On Average |
| Guavas | 4.2 grams | 2.6 grams | 7.5 grams | 1.4 grams |
| Avocados | 3 grams | 2 grams | 2.5 grams | 4 grams |
| Apricots | 2.2 grams | 1.4 grams | 5.8 grams | 0.5 grams |
| KiwiFruit | 2.1 grams | 1.1 grams | 3.7 grams | 0.8 grams |
| Oranges | 1.7 grams | 0.9 grams | 4 grams | 1.2 grams |
Seeds & Nuts High in Protein
Seeds and nuts are not just sources of high Protein, but they also pack Fiber and Health Fats and actively control Cholesterol Levels. You may fuel your Protein Shake with various high-protein nuts and seeds. Check out the Top Five High Protein Nuts & Seeds.
| Source | Protein per Oz | Protein per 100g | Protein per 200 Calories |
| Hemp Seeds | 9 grams | 31.6 grams | 11.4 grams |
| Pumpkin Seeds | 8.5 grams | 29.8 grams | 10.4 grams |
| Peanuts | 6.9 grams | 24.4 grams | 8.3 grams |
| Almonds | 6 grams | 21.2 grams | 7.3 grams |
| Pistachios | 6 grams | 21.1 grams | 7.4 grams |
Vegetables High In Protein
Vegetables are proven sources to obtain Protein; in addition to that, they are the best options for those who dislike products with an animal- or dairy-based protein sources. We are presently listing the Top 5 Vegetables for High Protein.
| Source | Protein per cup | Protein per 100g | Protein per 200 calories |
| Limba beans | 11.6g (23 % DV) | 6.8g (14% DV) | 11.1g (22% DV) |
| Soybean Sprouts | 9.2g (18 % DV) | 13.1g (26% DV) | 21.5g (43% DV) |
| Green Peas | 8.6g (17 % DV) | 5.4g (11% DV) | 12.8g (26% DV) |
| Spinach | 5.3g (11 % DV) | 3g (6% DV) | 25.8g (52% DV) |
| Sweet Corn | 4.7g (9 % DV) | 3.3g (7% DV) | 7.6g (15% DV) |
Health Benefits of Protein Shakes – A Detailed Go Through
Protein Shakes are multi-functional beverages. You can use them as an energy booster, to build muscle, to lose weight, or even to help speed your recovery time. Additionally, you may supplement them in your Breakfast or Lunch.
However, the most accurate functionality of Protein Shakes depends on your Ingredients and Recipe. For stance, if you want to lose body fat, make a protein shake with a high protein volume and only a minor amount of carbohydrates and fat.
Protein Shakes for Weight Loss
Protein shakes actively help people lose weight. According to a new study, eating 25 to 30 grams of protein each meal will help you lose weight. Additionally, they slow down the digestive process, making you feel fuller for longer after eating, which reduces overreacting.
Medically Proven Evidences
A 13-week study conducted on Older Adults with Obesity reveals that those who took an extra 20 grams of protein weekly successfully lost 2.9 pounds more fat than those who ate less protein throughout that period.
Decrease Hunger and Appetite
Protein can slow down your digestion process; thus, you feel full for a longer time, and your appetite decreases gradually. It has been found that higher intakes of protein may result in less hunger throughout the day.
Medically Proven Evidence
According to a small group study, eating more protein at once—more than 35 grams—seems to have positive benefits on things like decreased hunger and increased sensations of fullness.
Protein Shakes for Muscle Gain
Believe it or not, protein shakes are a bodybuilder’s fuel since they help muscular tissue grow and boost strength. Adding enough protein to your diet while strength training helps build and maintain muscle mass and boosts your body’s overall power.
Medically Proven Evidence
In a 5-week study, participants received either a low or high-protein diet. Notably, individuals who consumed more than average added 2.4 pounds of muscle.
Improves Metabolism
A moderate Protein Intake combined with strength training and loss calorie diets can improve your metabolism and boost your immune system. Additionally, it assists in burning bats and keeps your stomach in a healthy position.
Medically Proven Evidence
A recent study on a small group shows that long-term use of Protein Shakes increases your metabolism and improves the Immune System.
Protein Shakes Before or After Work Out
After a rigorous workout, our muscle tissues start to break down, and if you consistently use a protein supplement, it can slow down the loss of muscle tissue and repair damaged muscles, in addition to powering up your bones and other functionalities.
Protein Shakes as an Energy Booster
Whether you are returning home from a hard workday or woke up feeling exhausted despite getting a full night’s sleep, a hit of protein shake is plenty to knock back straight on the go.
Helps in Speedy Recovery
Did you know a glass of Protein Shake before going to bed helps Speedy Recovery from various Diseases and Injuries? So, add this supplement daily dietary intake to enjoy your life to the fullest.
Added Nutrients for Better Health
Protein Shakes are a great way to improve your Body’s Functional Abilities. They carry so many vitamins, elements, and other substances that help rapid muscle recovery, power up bones, and increase satiety. Get simple tips to fight inflammation and stay healthy — from Harvard Medical School experts.
Medically Proved Benefits of Protein Shakes
Protein Shakes have several Medically-proved Benefits as they work significantly to preserve your health and deliver promising results. Research shows that protein supplements help prevent various life-threatening diseases such as Asthma, Blood Pressure, and Sugar.
Anti-Cancer Beverage
According to Anticancer Research, the use of Whey Protein in daily diet helps in Cancer Treatment. However, a detailed report is yet to be revealed on this subject
Lowers Cholesterol
A study by The British Journal of Nutrition reveals that Whey Supplement contributes to decreasing cholesterol and LDL cholesterol.
Treatment for Asthma
According to a study published in the International Journal of Food Science and Nutrition, giving children with asthma 10 grams of protein twice a day for a month boosted their immune system responses.
Defuses chances of Blood Pressure & Cardiovascular Diseases
Research published in the International Dairy Journal claims that protein-based beverages lower patients’ blood pressure and their risk of having a stroke or a heart attack.
People with or at high risk of CVD (due to the presence of one or more risk factors such as high blood pressure, diabetes, hyperlipidemia, or a pre-existing disease) need early detection and care through counseling and, if necessary, , taking medications.
De-merits of Protein Shakes – Things you May Avoid using in your Smoothie
Protein shakes are always a medical risk because commercially made supplements often contain hazardous ingredients like toxins and artificial sweeteners. Therefore, reading the product label before purchasing it is required.
Additionally, you must consume protein in moderation if you want to prevent a negative outcome. According to a recent nutritional study, taking supplements high in protein can often lead to allergies, motion sickness, headaches, and, in the worst cases, stomach disorders.
Excessive use of Sugar or other artificial sweeteners
Most Commercial Protein Powders contain a higher volume of Sugar or Artificial Sweeteners to maintain their delicious taste. However, such products could cause severe health issues, and you must avoid buying those.
Commercial Recipe may Subject to Allergy
From the Nutritional point of view, Consistent high doses of whey protein may also cause Allergy reactions in exceptional cases. Perhaps, you may intake moderate protein doses to avoid such situations.
May contain Toxin or Heavy Metals
Research suggests that various Protein Powder brands use heavy metals and toxins to enhance their underlying powers. However, it may cause health complications, and you must read the ingredient label before using a commercial supplement.
Usage of Drug-based Substances
In the past, various protein-powder manufacturers have been exposed for employing drug-based formulas to boost the nutrient content and supplement potency. Of course, such products leave severe side-effects on your health.
Medical Drawbacks of Protein Powder
Regular high intakes of protein supplements could cause various health diseases, including stomach pains, cramps, reduced appetite, nausea, headache, and fatigue. You should talk to the Doctor if any healthy-adverse symptoms appear after drinking a protein beverage.
Types of Protein Powders
Protein unfolds into different Types, and each has a unique impact on your health. For example, while dairy-based supplements comprise casein and whey, plant-based protein supplies an excessive volume of amino acids. However, commercial protein powders mix a variety of protein kinds to ensure best health effects.
Whey Protein
Whey Protein is probably the most-used supplement in Merchant Protein Powders. It is a dairy-based substance that contains all nine essential amino acids.
Whey Protein Concentrate
Low quantities of fats and carbohydrates are present in this form of protein. Notably, the concentration of WPC affects the protein content. According to estimates, lower concentrates typically include 30% protein, whereas higher concentrations contain up to 90%.
Whey Protein Isolate
WPIs are the refined form of the Whey Protein Concentrate. However, they are processed further to eliminate all the fat and lactose. Whey Protein Isolate contains 90 percent protein.
Whey Protein Hydrolysate
This type of Protein is commonly used in Medical Protein Supplements and Babies Formulas because it filtrates through Partial Hydrolysis, a process that improves digestibility and reduces allergic problems. As there are so many options, it can be difficult to determine which will provide optimal results.
Casein Protein
It is another protein-based dairy product that can provide a variety of amino acids and can be absorbed slowly.
Soy Protein
Soy Protein is a plant-based protein element, owning all necessary amino acids alongside a good volume of Soy Isoflavones.
Hemp Protein
The prime source of soy protein is plants. It carries a high arginine in addition to content amino acids, omega 3 and omega 6 fatty acids.
Rice Protein
Rice Protein offers a lower amount of Amino Acid Lysine. Using Rice Protein alone could be less beneficial; therefore, several commercial protein manufacturers mix this supplement with pea protein to increase its strength per serving.
Pea Protein
Pea protein is a plant-based natural supplement that contains essential amino acids cysteine and methionine. If you are facing allergic symptoms after consuming soy or whey proteins, you may substitute them with this protein.
Organic Sources of Protein
Apart from Market-based Protein powders, you can also consider Protein from Organic Compounds. Of course, Plant-Based and Animal-based foods contain the best protein packages, and you may add them to your dietary list to gain healthy fats and several vitamins.
Greek or Plant-based Yogurt
Greek Yogurt is a great source of protein, while you may also use plant-based alternatives such as Soy. Nevertheless, 100 grams of yogurt contains around 6 to 10 grams of pure protein.
Fruits
You can use jackfruit, guava, apricots, and avocados, which are high in protein, to satisfy your protein needs. Fruits guarantee that your Smoothie has a better texture and more consistent flavor in addition to adding protein.
Nuts and Seeds
Nuts and Seeds are not just organic source to gain Protein but may also be used to improve the taste of your protein shakes. Most seeds and nuts include 5-7 grams of protein per ounce, and you may enhance the deliciousness of your protein shake by yielding them with soy or hemp milk.
Tofu
Tofu is available in several types on the market, with varying amounts of protein in each. Because of its moderate flavor naturally, you can blend it with liquid or frozen fruits.
Puffed Quinoa
Puffed Quinoa belongs to the Pesudocereal species and can be used similarly to cereals. According to research, this grain contains 10 grams of pure protein per 2.5-ounce serving.
Oats
Oats are cereal seed that provides 5 grams of organic protein per 1.5 ounces. You can blend oat with hemp milk to make your protein shake even more powerful.
Brown Rice Protein
Brown Rice Protein is the best option for people who do not like to intake Animal or Diary products. Recent studies have shown that brown rice increases muscle mass and helps to lessen muscular soreness following intense exercise.
Egg-White Protein
Egg white is another source to gain organic protein. Notably, the yolk contains most of the vitamins and nutrients found in an egg and is lower in fat and carbohydrates.
Protein Blends – Take a Quick Shot of Mixed Proteins
As the name suggests, Protein Blends are mixtures of different Proteins and Nutrients targeting variant goals. Usually, Commercial Protein Powder makers offer Protein Blends to provide you with a little more than usual from your protein shake. Here are some examples of Protein Blends to clear your concept.
Total Protein Blend
Total Protein Blend packs all three forms of Whey in addition to Casein and Egg Whites. Each serving of this supplement contains 24 grams of Protein as well as offers diverse types of amino acids to speed up the muscle building process.
The Whey
The Whey provides a power-pack combination of three types of Whey Protein. It also includes MyZyme, which helps your body to absorb the protein. Additionally, the supplement contains 25 grams of protein per serving and is available in different flavors.
The Whey +
Whey+ is probably the dynamic and energetic form of protein powder. Alongside the presence of Whey Protein, this substance also contains ingredients that can strengthen your muscles and helps in tissue recovery. Notably, this product also contains Glutamine, Leucine, and BCAAs.
Weight Gainers
This type of Blend Protein is preferred for Bodybuilding Lovers or Fitness Geeks as it helps to increase muscles and weight. The supplement comprises a high volume of Proteins alongside Carbohydrates and a high-calorie amount.
Vegan Protein
Vegan Protein packs organic vegetable substances such as Pea and Fava Bean proteins to provide the required amount of Amino Acids to your body. The blend offers 22 grams of purified protein per serving. Perhaps, Vegan Protein is the best option for anyone who wants to replace animal-based protein products.
Colleagen
Collagen is sourced from Chicken or Beef and offers a good amount of protein. Notably, it comes in a Hydrolysed form that ensures quick digestion of the protein and gears up the recovery process. Furthermore, the powder contains higher levels of Amino Acids.
Home-made Protein Shakes – Organic Food-Based Ingredients
Homemade Protein Shakes are best for many reasons. On top of all, they are made of entirely organic food. Unlike Commercial Protein Shakes, consumers of Homemade Protein Smoothies have more options to add ingredients of their like.
Chocolate Protein Shake (Packs 23.6 grams of Protein)
If you are a Chocolate lover, try out this delicious blend of Protein Shake with Chocolate. Alongside good taste, this supplement provides an instant energy booster. Here is a recipe to make a Healthy Chocolate Shake at Home.
Sources
- 1 chopped apple
- 1 tablespoon almond butter
- 1 tablespoon grated dark chocolate
- 1 tablespoon cocoa powder
- 1 cup milk
- ½ cup yogurt
- 2 pitted dates
Process of Making
Peanut Butter Banana Protein Shake (Packs 43.54 grams of Protein)
To be honest, it is the best protein smoothie to drink right after the workout, as it helps in muscle lean and reduces muscle soreness. Above all, it contains a higher volume of Protein to meet your health demands.
Sources
- 2 medium-sized bananas
- 2 tablespoons peanut butter
- 2 cups Greek yogurt
- ½ cup full-fat milk
- 1 tablespoon chia seeds
- Cocoa powder
Process of Making
Vegan Pea Protein Shake (Packs 16.5 grams of Protein)
It is a Diary-free recipe, packed with organic protein and tastes awesome. However, you may add Strawberries or Blueberries into it to enhance its strength and taste. Here is the process to make this smoothie without hassle.
Sources
- 3 tablespoons pea protein
- 1 cup almond milk
- ½ cup strawberries
- A pinch of nutmeg powder
- 1 teaspoon powdered jiggery
Process of Making
Commercial Protein Shakes – Rich with Artificial Sweeteners
Commercial Protein Powders are widely popular due to their Convenient and Simple of Use. Additionally, these supplements contain various nutrients to provide instant results. Nevertheless, they are also loaded with chemicals and artificial sweeteners that may disturb your health.
Starter Protein Powder-based Recipe
In this protein smoothie, you may use a basic protein powder. However, you can use different fruits and nuts to flavor it and get more consistency in the shake.
Sources
- 2 Frozen Bananas
- 2-4 servings Protein Powder
- 1 cup of Liquid (milk, water, any juice, etc)
- Artificial Sweetener
Process of Making
Whey-Protein Powder-based Recipe
Whey-based Protein Shake is probably the hot-favorite beverage of Fitness Enthuastics or Health Trainers as it contains a powerful volume of protein alongside other nutrients and is super-easy to make.
Sources
- 200ml of water or milk
- Recommended amount of Whey Protein Powder
- Mix add-ons (fruits, nuts or veggies)
Process of Making
Vanilla-Protein Powder-based Recipe
Vanilla-flavored Protein Powders are densely popular, not just for their delicious taste, but for the amount of protein they packs-in. On top of all, you may furnish your Vanilla Smoothie with various Add-ons such as Seeds, Fruits, Artificial Flavors, or Diary-based products.
Sources
- A cup of milk
- A scoop of vanilla protein powder
- Nut butter
- Seeds
- Half cup of ice
Process of Making
After completing the procedure serve one of the best vanilla protein powder shake and it is the most easiest way to make at home.
Wrapping Up
Protein Powders are the best and most convenient sources to fuel your body with the required Protein. Alongside the provision of purified protein, they also contain several nutrients and other potent ingredients to keep your health in good condition. However, there are many different protein powders on the market, each with a unique purpose. Therefore, before selecting a commercial protein supplement, it is crucial to understand your needs and physical requirements.