You can make your own protein shakes with a variety of ingredients, such as protein powders, frozen fruits, or frozen vegetables. Alternatively, you can buy bottled protein shakes and blend them with fresh or frozen fruits. Many protein powders are low in sugar and low in fat, which can be beneficial if you’re watching your weight.
Low-fat
While a protein shake has many benefits, it’s also important to consider the ingredients. Many contain artificial sweeteners, which can cause digestive discomfort and have harmful effects on the body. Some protein powders also contain carrageenan, which is inflammatory and can also have adverse effects on the body.
When choosing a protein powder, make sure it contains a full range of essential amino acids, which are essential for proper nourishment and muscle recovery. Certified nutritionist Serena Poon suggests choosing protein powders made from whey and casein. If you’re vegetarian or vegan, you can also use soy protein.
Low-carb
A low-carb protein shake helps you to balance your macronutrients. You can mix protein powder with your favorite low-carb beverage and mix in other healthy ingredients to make a delicious and healthy meal replacement. Just be aware of the sugar content in many protein powders; this can add empty calories to your meal.
Low-carb protein shakes are made with 20 grams of highly bioavailable organic protein and a gram or less of naturally occurring sugar. They will burn fat, boost your metabolism, and give you sustained energy. Low-carb protein shakes are also easy to make and can be made ahead of time and stored in the fridge. It is best to use a glass container to store them.
Low-sugar
There are two kinds of low-sugar protein shakes. The first one is called glucose shake and has 16 grams of protein per serving and 4 grams of sugar. It has the advantage of being tastier than most of the other low-sugar options. The other type is called calorie smart drink and contains 15 grams of protein per serving and 4 grams of sugar. However, it is a bit harder to find.
People who are active and don’t want to spend time preparing meals should opt for low-sugar protein shakes. These are convenient and can provide the protein they need during the day and help them recover after their workouts. But finding a low-sugar protein shake with the right ratio of sugar and other ingredients isn’t always easy. Here are some tips to help you find the right blend for you.
High-protein
A high-protein protein shake is a great way to add protein to your diet. These shakes are typically either a powder or a liquid that you mix with fresh fruit and vegetables to make a nutritious shake. Some are high in fat, while others are low in fat. Most shakes contain at least fifteen grams of protein.
Boosters are added to shakes to add extra protein. These ingredients can be hemp hearts, chia seeds, ground flax seeds, or whole oats. These can all add extra protein to your shake, and they are gluten-free.
Other sources of protein
Protein powders come in different forms and have various benefits for the body. They are made from animal products, plants, and even some combinations of both. There are whole protein powders, isolates, and concentrates. Each contains a different amount of protein. While whey is considered the gold standard, it is not the only option. You can use hemp protein or pea protein instead of whey. Each type has its own benefits and drawbacks.
Whey and casein proteins are well researched and have similar benefits for the body, but the differences in digestion rates are not significant for the vast majority of people. Casein is not good for people with allergies to dairy, but some people can tolerate it. Some people also prefer other animal-based protein powders.
Convenience
A protein shake is a convenient way to consume protein. It consists of protein powder mixed with water or milk. It’s a great meal replacement for those with busy lifestyles. In addition, it can provide vegetarians and vegans with a convenient protein source. Protein powders have a number of benefits that make them beneficial for your health.
It provides a high level of protein and contains little or no sugar. Protein also slows the digestion process, so it’s important to choose the right mix. Some protein powders may cause bloating if you use too much of them, so make sure to read the label carefully. You should also avoid protein shakes that have a lot of added ingredients. Also, choose a shake that uses water instead of milk.
Precautions
If you’re planning to drink a protein shake, you should know that many of these shakes contain a high amount of added sugars. Some contain as much as 23 grams of sugar per serving. That can turn a glass of milk into a drink with over 1,200 calories. This isn’t healthy and can lead to weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a daily limit of 24 grams of added sugar for women and 36 grams for men.
You should also know what type of protein you’re taking, as the right source is essential for the body. Make sure that the protein base you’re choosing contains the full spectrum of essential amino acids, which help to provide satiety, nourish the muscles and increase muscle recovery. Certified nutritionist Serena Poon recommends whey or casein as complete sources of protein. Alternatively, you can use soy protein, which is a vegan-friendly option.