Protein shakes and supplements aren’t just for bodybuilders anymore! More and more people who are looking to live a healthier lifestyle are turning to these things to help them develop lean muscle mass, encourage weight loss, decrease the feelings of hunger, give you nutrients that may be missing from your diet, and they could improve metabolic activity.
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The Benefits Of Protein Shakes
Let’s take a closer look at how protein shakes are able to do all of these things:
Muscle Gain
According to Rice University, if you practice strength training on a regular basis, you should increase your daily protein intake by at least .02 grams per pound of body weight if you want to gain lean muscle. If you don’t eat a lot of protein in your food, these shakes can help you get that protein you need.
Fat Loss
Many people turn to protein shakes for weight loss instead of using a reduced-calorie diet. According to the American Journal of Clinical Nutrition, the high-quality proteins found in shakes are a lot more satisfying than carbs or fats, and they have the potential of increasing your metabolism, too.
If you have a lot of weight you want to lose, you might be wondering how many protein shakes a day can you have without experiencing any adverse effects. We recommend only replacing one meal a day with these shakes, although with your doctor’s guidance, they may allow more meals to be substituted with healthy protein shakes (not all shakes are going to be good for weight loss, as there are protein shakes for weight gain).
Nutritional Benefits
Natural protein shakes that you make at home, or even the ones that are sold at a store are made from fresh produce and the natural proteins in the fresh fruit and veggies will give you the vitamins and minerals that your body needs without ruining the flavor.
The protein derived from these protein shakes are classified as an essential nutrient. This means that the protein in these shakes are used by your body to build and even repair your skin, blood, bones, muscle, and even cartilage.
With these benefits, there are a couple of negative aspects of relying on protein shakes too heavily to meet your nutrition goals. For example, although there is some nutritional value in a protein shake and you can get the essential vitamins and minerals your body needs, the truth is the shakes cannot compare to a complete balanced meal. The shakes aren’t going to be able to give you the same amount of antioxidants and phytonutrients as whole foods can.
Another drawback of drinking too many protein shakes is that you’re limited—not only by flavor choices, but also the benefits they can provide you and your body. While you may incorporate protein shakes into your diet, you aren’t going to lose weight if you don’t reduce your caloric intake and increase how frequently you work out.
When To Take Protein Shakes
So you may be wondering when to drink protein shakes. If you are going to work out, the best time to drink a shake is after your workout. This is because the shake will help jump start your body’s recovery process because while you’re exercising, your body is working to break down the proteins your body already has.
Also, your body is going to use the extra carbs stored in your body, which is going to result in a lower glycogen level. When you give your body a dose of protein by way of a protein shake, it’ll help give your body an abundance of protein which is necessary if you want to grow muscles.
Of course, you can drink a shake before your workout. Although while you’re exercising your body is going to use up carbs because they are the preferred source of energy, by having a shake before the workout, that protein is going to increase your strength, which is going to give you the lean muscles that carbs alone cannot do.
How To Make Protein Shakes
If you like to experiment with flavors, you can make protein shakes at home. There are plenty of recipes online that you can find to suit your particular flavor preferences. For example, you can find a key line protein shake recipe, a mocha shake recipe, chocolate peanut butter protein shake, and so much more.
The beauty of making a protein shake at home is that you don’t need a protein powder for your source of protein. In fact, you can use Greek yogurt or cottage cheese as your protein source.
However, if you don’t care for either of these flavors and want to use a powder, it’s a good idea to stick to a plant-based powder. Regardless of which protein source you choose, go for an amount that’ll give you 20 grams of protein, as this is all the protein your body can absorb at one time. Anything more than that, and it goes to waste.
After you’ve chosen your protein source, then you will want to add 8 ounces of some kind of liquid, be it water, milk, coffee, or juice. If you want to lose weight, stick with water. Coffee will give you a boost of energy, and if you’re trying to bulk up, go for milk.
Then you can add in whatever other fixin’ the protein shake recipe calls for. Feel free to experiment with flavors!
If you’re on the go and want the convenience of an already made protein shake, here are three of our favorites that you may want to consider giving a try:
Core Power High Protein Milk Shake
Core Power protein shakes are made from fresh, low fat, lactose-free milk and is loaded with protein and nutrients that will help you make it through the day. These shakes will help you through your workout or make it through a hectic day without feeling drained afterward.
Notable features of the Core Power High Protein Milk Shake include:
- Pack of (12) 11.5 oz. bottles
- Made with Real Milk
- Simple Ingredient List
- High Quality Complete Protein
- Contains all 9 essential amino acids
- No Chalky Taste
- Lactose and Gluten Free
- 5 flavors available: banana, chocolate, chocolate light, vanilla, strawberry banana light
When looking at the reviews for the product, 88{03fe369a611c4e80588ced8a973d3c372d609f4e140b6b3fdb226759df416ee4} of customers left 4 or 5-star reviews. Of these reviews, customers said that the chocolate shakes are absolutely delicious and was the perfect amount of “chocolate” flavor. When customers consulted with their nutritionist about this brand, they were reassured that the shakes were very well balanced.
Customers have said that with this particular shake brand, they don’t get that “chemically” aftertaste that other brands tend to have. Another customer commented that they felt protein to carb/sugar ratio was spot on and helped their body recover post-workout.
Of the remaining 12{03fe369a611c4e80588ced8a973d3c372d609f4e140b6b3fdb226759df416ee4} of customers who left 3-star reviews or lower, the common complaint was that the shake had a bit of a sour flavor. Customers revealed that when they got in touch with Amazon, the product was stored improperly to which they sent out a replacement case, which was much better.
One customer commented on the “version” of this product. They felt that the new formulation wasn’t nearly as good as previous versions and it was “chunky and nasty.”
LABRADA NUTRITION - Lean Body RTD Whey Protein Shake
If you’re looking for a product that is going to be able to give your body the protein it needs to help build lean muscle mass and burn fat, the LABRADA NUTRITION whey protein shakes may be the shake for you. These shakes give your body the protein a person on a carbohydrate restricted diet needs. The LABRADA products are developed with the guidance of food scientists to make sure that the shake is nutritious but also flavorful.
Notable features of LABRADA NUTRITION - Lean Body RTD Whey Protein Shake include:
- 40g protein
- 0 sugar
- Gluten and Lactose free
- 22 vitamins and minerals
- 7 flavors available: bananas & cream, chocolate, cinnamon bun, cookies & cream, salted caramel, strawberries & cream, vanilla
When looking at the reviews for the product, 84{03fe369a611c4e80588ced8a973d3c372d609f4e140b6b3fdb226759df416ee4} of customers left 4 or 5-star reviews. Of these reviews, customers said of the flavors they’ve tried, the chocolate was their favorite—of course this is a matter of what flavors you enjoy.
Customers particularly like that the 17 ounce bottle is able to fill them up and they don’t feel hungry for “hours” after drinking the shake. One customer said this was the perfection option for her to keep her from gaining weight as a nurse on the nightshift. She uses this to replace a meal before bedtime and the protein in the shake is enough to keep her satisfied through the night and prevents her from feeling “famished” when she wakes up.
Of the remaining 16{03fe369a611c4e80588ced8a973d3c372d609f4e140b6b3fdb226759df416ee4} of customers who left 3-star reviews or lower, the common complaint was the this shake causes flatulence, which can be quite embarrassing if you’re at the gym working out.
Customers have also mentioned that their particular drinks were curdled and sour, perhaps due to improper storing at the facility before it was shipped. Another point a few customers have mentioned is that the company keeps increasing the price, thus making it more expensive when you reorder the product.
Pure Protein 35g Shake
For those who are looking for a protein shake that is going to provide them with a lot of protein, a good source of calcium, without unnecessary carbs, Pure Protein is a great choice. These protein shakes were developed to give you the protein you need before and after your workout. The protein in the shake will help you build the muscle tone and lean body mass that you’re looking for.
Notable features of Pure Protein 35g Shake include:
- Provides you with 35 grams of protein per can.
- 4 grams of carbs.
- An excellent source of Calcium.
- Use in conjunction with an intense daily exercise program and a balanced diet.
- 4 flavors available: cookies & crème, frosty chocolate, strawberry cream, vanilla cream
When looking at the reviews for the product, 76{03fe369a611c4e80588ced8a973d3c372d609f4e140b6b3fdb226759df416ee4} of customers left 4 or 5-star reviews. Of these reviews, customers said that they’ve used this shake post-weight loss surgery because it had very little carbs and sugar in it, which is something they needed to be wary of. Another customer said that they drink these shakes instead of eating meat for the protein and felt they were a great substitution.
Of the remaining 24{03fe369a611c4e80588ced8a973d3c372d609f4e140b6b3fdb226759df416ee4} of customers who left 3-star reviews or lower, the common complaint was that some of the shakes left a horrible after taste that turned them off of the shakes entirely. A few customers stated that the shake had a very strong artificial sweetener taste, while others said it tasted like the can. It’s pretty bad when some customers say it wasn’t the worst shake they’ve had, but it certainly wasn’t the best.
Our Recommendation
If you’re looking for the best protein shakes to help you with your health goals, then any of these three products would be a great choice. If you’re looking for a variety of flavors, then the LABRADA Nutrition shakes may be your preferred choice, simply because there are seven different options to choose from. However, whatever shake you choose, be sure to read the storing instructions just to ensure you aren’t drinking a spoiled drink.