Protein shakes serve as a great dietary intake which helps in achieving fitness goals. People involved in workout to build muscles, to get slimmer or even satisfy growing hunger also depend on this shake. With the availability of numerous variants, people may confuse protein types, liquids, and mix-ins in many instances. As a result, protein shake may not bring the desired outcome. The below mentioned guidelines are already approved by experts to make a healthy shake:
Consumption of whey protein for workout relief
Whey protein is a suitable drink for people involved in building a muscular physique, believes nutrition expert White. It is a quick absorbing protein in powdered form delivering large doses of amino acid leucine. This is a vital element for muscular growth.
Timing is an important aspect
According to nutritionist Jim White, protein shakes are suitable substitutes or complimentary to occasional meals. People who have almost no time for cooking may find a solace with these shakes. However, it brings the desired results after a hard workout session. This is the period where muscles seek enough protein and carbohydrates for a recovery. When a person aims to consume protein shake before workout, it is important to complete it at least an hour prior to entering the gym, said experts.
Adding water may help
Keeping the calorie count within permissible limits is the need of the hour. Experts maintain that major portion of calories should be coming from whole and chewable foods. Water should be the only liquid for protein shake, says a certified nutritionist Jillian Spector. People can also use ice instead to dilute the protein shake. To take the protein level high, experts suggest consumption of water and powder blend with each meal.
Sipping casein before bedtime
Casein leaves the stomach and reaches all the way to muscles after a certain period of time. In these circumstances, it may be a suitable option for those seeking a substitute meal which keeps them full for many hours. Any bedtime beverage to keep the muscles fed throughout the night will be also useful.
Check the ratios
To make the most of a workout session, it is important to look after the blend of protein and carbohydrates. It is better for an enhanced performance as well as proper recovery in most cases. Carbohydrates to protein ratio of 4:1 are recommended post gym session for spurring muscles and recovering energy. Up to 25 gm protein and 100 gm carbohydrates should be fine. Those who want to fuel up their workout session may also settle for 1:1 ratio. It won’t be a burden on gastrointestinal track at the time of exercise.
Mix and Match
According to certified nutrition expert Spector, nut butters, flaxseed, greens, fruits, oats and Greek yogurt are mineral and vitamin rich ingredients. All of these are well suited to prepare a heartier and thicker shake. According to experts, coffee grounds can be also added for additional jolt prior to the working out session. It is really easy to settle for a shake which is both healthy and tasty.
Read more information on the science behind pre and post-workouts in Fitness Lifestyle Advice.
Image credit: Alen Ajan