Protein Shakes

Protein Shakes provide an excellent source for building muscle, and losing body fat. Protein Powder is available in bulk container, and in single serving containers. Best protein powder or shakes made from egg or whey. Recommend two to three protein shakes a day, and especially after a work out. Certain protein shakes are either high or low in carbohydrates. For better taste, recommended chilled, over ice or added to smoothies. Other ways to enhance the taste based upon your preference. Too thicken: Add few ice cubes, frozen fruit, or tablespoon of sugar free instant pudding mix. Too reduce Thickness: Use only half the package or mixer. More Creamy: Add a tablespoon of sugar free pudding with water or milk. The milk should be higher fat content. More foam or frothy texture: Increase the time in the blender. Dissolve better mixer: First blend the liquid and ice. Then add the protein substance to the blender. Increase Sweetness: Add Splenda or small piece of banana. Better Vanilla flavor: Add half teaspoon of imitation vanilla or quarter teaspoon of vanilla extract. Protein mixer sticks to blender: Resolve problem by adding first liquid, and then adding the protein into the blender. Turn off the blender, and then push down any mixer into the blender with a spoon. Then turn on the blender again. Enhance Chocolate flavor: Add teaspoon of real cocoa powder. Using milk instead of water increases protein to muscle fibers, as a result increase growth rate. Unfortunately sometime milk added to protein mixer can give stomach cramps, after a work out. Alternating using milk other times. Shakes can be stored in refrigerator up to two weeks. Powdered or can variety kept in cool, and dark location up to three months.

Inexpensive process, make your own protein mix. Blend the following ingredients together:
One cup of milk, one-third cup of milk powder, two tablespoons of pudding mix, and four cups of ice. Optional add banana as a sweetener. The shake has 16 grams of protein. Also, eat a canned tuna, and cottage cheese, to increase your protein level.

Best time to have a protein shake is immediately after exercise or training program. The body needs to replenish protein, carbohydrates, other nutritional supplements, fluids, and glycogen. Glycogen is made from glucose, and stored in muscles. When exercising the muscles turn glycogen into energy.

Most common measurement of quality of protein is Biological Value (BV). This is the amount of nitrogen (body protein in grams), replaceable by 100 grams of protein in the adult diet. A higher BV value, promotes better growth. Each food has a certain Biological Value: milk is 91, beef is 80, soy is 74, wheat is 54 and beans are 49. As you can observe, a protein shake increases protein intake. Anyone that regularly exercises, the recommended Dietary Reference Intake (RDA) by the Food and Nutrition Board is 0.8 grams of protein per kilogram. That equates to 64 grams of protein for a 175 pounds man for daily consumption. A regular work out, three times a week, requires 1.6 to 1.8 grams of protein per kilogram of body-weight per day. The grams of protein increase, if a regiment exercise or Weight Training program is followed.
Several manufactures produce protein shakes, included California Advanced Labs, AST Research, Syntax innovations, Champion Health, Nex Nutrition, Met-Rx, and Worldwide Sports Nutrition.

Eating a well balance meal along with protein shakes is health approach. Animal or meat protein contains all the essential amino acids you need to build muscles. Also, fish, poultry, eggs and seafood sources of protein. Cereal contains carbohydrates, which may not be found in protein shakes. Carbohydrates are necessary to prevent fatigue, and provide fiber to the body.