If you want to up your game when it comes to your workouts, then the right supplements are going to be critical, but how do you make them taste good and how do you know they are as healthy as possible? In this article, we’re going to talk about how to make a delicious protein shake filled with nutrients so that you can enjoy fueling up and focus on chasing your goals.
Should I Take Protein Supplements?
You’ve probably heard that a bit of extra protein can make a big difference, but it’s not as simple as just throwing a powdered drink together and hoping for the best. If you’re investing in your body, you want to take the right supplements at the right time – so you need to understand when and how they can actually help you.
Protein is vital for helping your body to rebuild and repair muscle after a workout, which means faster recovery and more gains. You can get a lot of protein in your regular diet through foods like poultry, fish, red meat, legumes, nuts, and milk. On top of that, a protein supplement like a shake can be really helpful if:
- You are looking for a convenient way to improve your protein intake
- You find it hard to consume the amount of protein you need through meals alone
- You want to bulk up and increase your caloric intake
- You want to lose weight by replacing some of your unhealthy calories
What Do I Put In A Protein Shake?
If you’re ready to start taking protein shakes as part of a healthy diet, you will probably notice that there are an awful lot of options on the market – from whey to peas and everything in between. So, how do you decide what to go for? And what else should actually be in there?
The basics are simple: choose a protein source and a base liquid, then add in some extras for taste and nutrition. You can find protein powder pretty much in every store that sells supplements, including Huge Supplements.
Protein Sources
The base of your shake is going to be protein powder, but there are a lot of different sources to choose from. Let’s take a look at the most popular kinds, where they come from, and what they offer.
- Whey Protein. Whey protein derives from milk and it is high in protein and amino acids. However, it also contains lactose, which some people struggle to digest. You can opt for the isolate version, which has less lactose than the concentrate.
- Casein Protein. Casein protein is also found in milk, but it is absorbed into the body more slowly. This reduces the rate of muscle protein breakdown, which means that it is slightly less effective than whey.
- Egg Protein. Egg protein comes from egg whites, and it also provides all of the essential amino acids, although it has not been studied as much as whey or casein.
- Pea Protein. Probably the most popular plant-based option, pea protein comes from the yellow split pea, which also contains all nine essential amino acids and is high in fiber as well. It is more slowly absorbed than whey protein but faster than casein.
- Brown Rice Protein. Also plant-based brown rice protein is popular but has not been highly researched. It contains all of the essential amino acids but is low in lysine.
- Hemp Protein. Another plant-based protein, hemp is high in omega-3 fatty acids and has some of the essential amino acids, but not all of them.
Ultimately, any of these options can be tasty and healthy for you, although pea protein and whey protein are typically seen as the most effective.
Water or Milk?
Once you’ve chosen your protein powder, it’s time to think about what else is going to be added to the mix. You’ll definitely need a base liquid – but should that be water or milk?
Milk is creamier, it adds flavor, and it will increase the amount of protein, nutrition, and calories that you are consuming – which means it’s good for bulking and building mass/muscle.
Water, on the other hand, is better for trimming and toning, as it is calorie-free and less likely to cause stomach discomfort.
Extras
Now, you could simply stop there and start drinking – but it’s not exactly going to be the most flavorful or the most nutritious shake. There are a lot of different ingredients that you can add to improve both the taste and health benefits of your drink.
Fruits contain a lot of vitamins and minerals, and they taste great, so it’s an easy one to start with. Yogurt is another popular choice as it is filled with beneficial bacteria that are great for your gut health. You can also boost your protein intake by adding vegetables like spinach and broccoli leaves or nuts/nut butter for a flavor boost too.
A particularly healthy addition that many people forget is seeds, like hemp, chia, and flax. Not only do they add more protein to your shake, but they can also give you extra omega-3 fatty acids and fiber as well.
Delicious and Nutritious Protein Shake Recipe
Knowing what it takes to make a healthy and flavorsome protein shake, here’s a simple recipe that puts all of that into practice, which you can start using today:
- 2 scoops of whey protein
- 2 cups of milk
- ½ cup of natural yogurt
- 1 banana
- 2 tablespoons of peanut butter
- 2 tablespoons of flax seeds
- 1 tablespoon of chia seeds
Summary: How To Make A Delicious Protein Shake Filled With Nutrients
So, how do you make a delicious protein shake filled with nutrients? First, you pick an effective protein powder, then you decide on your base liquid – milk for flavor and building muscle or water for lower calories.
On top of the core ingredients, you want to add in extras that taste great and give your body more of what it needs. Fruit, yogurt, nuts, and seeds are all great, and there is enough variety to prevent your daily shakes from becoming boring.
Consume them whenever you want, preferably before or after a workout!
