Shake Your Fats Off with Protein Shakes

High protein diets have become very popular, and for good reason. A study done in Michigan at the Rochester Center for Obesity Research found that participants who ate higher amounts of protein felt satisfied for most of the day and consumed fewer overall calories. Protein also provides the body with energy to perform its daily functions. The problem with getting a lot of protein in the diet is that usually it is found in high fat foods, such as meat and dairy. A great alternative to high fat, high protein foods is a protein shake made with egg whites. They pack a lot of protein, but without the yolk they leave out the added fat and cholesterol. With a few simple ingredients you can make your own high best protein shakes at home, and tailor them to your personal tastes.

Step 1
To the blender, add 1/3 cup of pasteurized egg whites, 1/2 cup of pineapple chunks, and 1/4 of the pineaple juice from the can. Blend for one minute.

Step 2
Stevia packets
To the blended mixture, add 1 packet of stevia powder. Stevia is an herbal sweetener, it is not a sugar substitute and will not raise insulin levels. Blend again for 30 seconds.

Step 3
Add 1 to 2 drops of coconut extract, and a dash of vanilla syrup. Blend once more for 30 seconds.

Step 4
Strawberry protein shakes
If you desire a different flavor protein shake, you may substitute any fruit you desire and omit the coconut extract. For example, to make strawberry egg white shakes use 1/2 cup of fresh or frozen strawberries and omit the coconut extract. You could add a dash of strawberry extract if desired, and 1/3 cup of water to thin the shake.This exchange can be done with any fruit.

Step 5
Chocolate protein shake
To make a chocolate whey protein shakes, add 1 tablespoon of chocolate syrup in place of the fruit. This can be made with or without vanilla syrup. Experiment to see what you prefer.

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If you're serious about improving your body and building muscles, then you'll definitely want to experiment with homemade protein shakes. Unlike other weight loss training tools like slimming pants and sauna belt, you probably already using various protein supplements in your diet to build up your muscle mass. If you've been using popular whey protein shakes, you've probably noticed that the taste gets dull very quickly. It doesn't taste that great, but you still drink it anyway because it'll help you achieve your goal of a better body. But it doesn't have to be that way anymore.

Many people are turning to different protein shakes that have much better flavor. By adding some fruits and other ingredients into a blender, you can turn your protein shake into something delicious. You don't have to force yourself to drink those those dull protein shake powders anymore when you try out these shakes:
All you just need are the ingredients listed below, along with a blender. Unless noted otherwise, just throw all of the ingredients into the blender and blend it until it's smooth. You'll have your pure protein shakes in no time!

Note: These are homemade protein shakes that I have compiled from other sources, such as web forums and other bodybuilders. Just so you know, I DID NOT invent these myself. I'm just spreading the word about the ones I feel are the healthiest and most efficient.

Tropical Homemade Protein Shake
1/4 Cup of crushed pineapples
6 Strawberries
1 Apricot, diced
1 tbsp Skim Milk Powder
1 tbsp Protein Powder
1 1/2 Cup of Water
1 tsp Flax Seed Oil

Fruit Yogurt Homemade Protein Shakes
1/2 Cup Orange Juice
1 Cup Strawberries
1 Cup Vanilla Low Fat Yogurt
1 1/2 Cup Skim Milk
2 Scoops Whey Protein Powder
1 tbsp Honey

Banana Non-fat Homemade Protein Shakes
1 Cup Nonfat Milk
1/2 Fresh Banana
1/3 Cup of Blueberries or Peaches, OR 4 Fresh Strawberries
1 tsp. Wheat Germ or Bran
1-3 tbsp Protein Powder
A few ice cubes

Banana-Strawberry High Protein Shakes
2 Scoops of Honey Ice Milk
1/2 Banana
1 tbsp Protein Powder
1 tbsp Bragg Liquid Aminos
1 tbsp Super Rich Yeast
1/2 tbsp Lechithin
1/2 tbsp Honey
1/2 tbsp Wheat Germ
(Optional: Strawberry Juice)
Put the milk and strawberry juice in first. Then turn on the blender and while it's running, put in the rest of the ingredients.

Power best protein shake
1 Cup low fat Milk
1/2 Cup Plain Low-Fat Yogurt
1 Banana (Sliced)
2 tbsp Protein Powder
6 Strawberries (Sliced)
1 tsp. Wheat Germ
1 tbsp Honey or Maple Syrup
1/4 cup of Natural Berry Juice
A dash of Nutmeg or Carob Powder

Once you try these protein shakes, you'll never want to go back to the plain old boring ones again! If you enjoy these recipes and want to learn more food recipes for a healthier diet, then take a look at my fitness website, Elite Fitness Zone You can find more recipes and diets, as well as exercises and health tips to improve your body.

If you're really serious about getting strong and building a lean body, then take a look at my review of No Nonsense Muscle This is a program designed specifically to build muscle mass on the average guy. It gives you a full workout routine for 52-weeks, along with full diet schedules to maximize your muscle growth. Give it a look to see how it will fit your needs.

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Almond Joy

• ¾ cup cold water
• 1 chocolate whey protein shakes
• 1 tablespoon sugar free chocolate pudding
• ¼ teaspoon coconut extract
• ¼ teaspoon almond extract
• 5 ice cubes

• ¾ cup cold water
• 1 vanilla extract
• 1 tablespoon sugar free vanilla pudding
• ¼ teaspoon coconut extract
• ¼ teaspoon almond extract
• 5 ice cubes
  

• 1 can diet chocolate soda
• 1 chocolate best shake
• 1 tablespoon fudge pudding
• 1/8 teaspoon mint extract
• ¼ coconut extract
• 5 ice cubes

• ¾ cup cold water
• 1 chocolate shake
• 1 teaspoon sugar free cherry jello
• 5 ice cubes

• ¾ cup cold water
• 1 vanilla whey protein shakes
• 1 teaspoon sugar free berry jello
• 5 ice cubes
  

• ¾ cup cold water
• 1 chocolate shake
• 1 teaspoon sugar free raspberry jello
• 5 ice cubes

• 1 cup sugar free Lemon/Lime drink
• 1 vanilla protein shakes
• 5 ice cubes
  

• ½ cup cold water
• 1 vanilla shake
• ½ package strawberry jello
• 4 ice cube
• Refrigerate overnight

• 1 cup cold water
• 1 vanilla shake
• 2 tablespoons Citrucel
• 5 ice cubes

What is the protein content of protein shakes?

Everyone, including athletes, can meet their protein needs without supplements or shakes. When choosing protein shakes, read the label to select the one with the composition that meets your needs.

Protein shakes vary in protein content, you can even measure it by protein powder quantity. 'If you're a body builder, you're going to shift to the drinks that have a bit more protein'. like Worldwide Sport Nutrition says Antonio. Endurance athletes are likely to favour drinks with more carbohydrates, he says, but the most important thing is simply to drink something after your workout.

If your goal is to lose body fat, change to a protein shake that's mainly protein, has fewer carbohydrates, and only a little bit of fat, such as Slim-Fast. 'Make sure the product is more than 50% protein if your goal is body fat loss', Antonio says.

For those in the middle range -- someone who works out regularly but isn't at the competitive level -- a popular protein shake is Muscle Milk. It fits somewhere between high-protein and high-carbohydrate shakes, says Antonio. Muscle Milk contains milk protein, combined with carbs and fats. It contains more fat than the average protein shakes, he says, but it's a type that does not increase cardiovascular risk.

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As interest in health and nutrition grows, more and more people are trying protein shakes as a way to lose weight or enhance their sports performance. What do protein shakes consist of, and what are their true benefits? Here's some information to guide you.

What are protein shakes?

Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues. Used often by athletes, protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat. Protein shake come in a variety of flavours in powder form or in ready-to-drink packages, such as cans or foil packs.

What are the benefits of protein shakes?

Safe for people who are healthy and fit, this protein drinks are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN). 'Most people can't make a meal immediately post-workout', he says. 'So these ready-to-drink shakes are really your best alternative'.

According to the ISSN, protein shakes are a safe way to ensure enough protein, when used as part of a balanced, nutrient-rich diet. This counters the view that protein shakes can be harmful to kidneys or bones.

Although research hasn't proven their role in sports performance and muscle strength, protein shakes may offer certain benefits.

An endurance athlete may find it easier to train with the help of protein shake, says Antonio. That's because they help the body recover from intense exercise. Protein shakes do this mainly by restoring muscle glycogen, a fuel source for exercise, which gets used up during workouts.
For the strength athlete, protein shakes can also help repair damage to muscles that can occur with serious bodybuilding.

The general fitness enthusiast who works out hard but doesn't want to be a marathon runner or bodybuilder may also benefit, says Antonio. This is the kind of person who might run twice a week and lift weights twice a week.

Some research shows other benefits as well. For example, a study of 130 U.S. Marines looked at intense exercisers who supplemented their diet with 10 g of protein, 8 g of carbohydrates, and 3 g of fat. They had fewer infections, less heat exhaustion, and less muscle soreness. Some protein shakes may help with weight management, as well. But more research is needed to confirm this.

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Although many women avoid lifting heavy weights because they are afraid they’ll get bigger, many men who want to build bulk know that it's not easy to build muscle. The secret to getting buff boils down a simple recipe: Lift heavy weights two to three times a week, and eat more calories than normal. (Having shorter arms and legs and a genetic tendency to build muscle also helps.)

If you intend to recognize the best exercises to lose weight, the exercise stimulus creates a sort of muscle breakdown so that when you sleep, your muscles go into an anabolic state to get bigger and stronger than before. Consuming extra calories provides the energy needed for this rebuilding process.

Many people believe that you need to eat more protein than normal to fuel muscle growth, but this is not really true for most weight lifters, according to research by Peter Lemon, a renowned protein researcher and professor at the University of Western Ontario in Canada.

The recommended daily allowance (RDA) for protein that the average person should get in their daily diet is .8 grams for every kilogram of body weight. Lemon’s research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA—and, according to this research, totally unnecessarily.
Extra protein does not automatically make extra muscle. In fact, if you eat more protein than your body uses, it will be stored as fat. So, bodybuilders who down six chicken breasts at time in between high-protein shakes and bars may be adding more to their waistline than their biceps.

Protein shake can add as much as 200 grams or 300 grams of protein (800 to 1,200 calories) a day. If you don’t need it, the body stores all those extra calories as fat. Also, if these shakes are taking you to the high end of the protein spectrum, you may be increasing health risks—high-protein diets may cause bone loss and kidney damage.

There is some debate about the types of protein in different protein shakes or supplements. But the bottom line is, you probably don’t need added protein. And even if you do, it’s probably healthier to get it from real foods, not processed supplements.

An easy way to calculate your needs is to multiply .36 by your body weight in pounds. So if you weigh 180 pounds, you need about 65 grams of protein per day, or about 47 grams per day if you weigh 130 pounds.

If you consider that the average chicken breast may contain 30 grams to 60 grams of protein, one slice of cheddar cheese has 7 grams, and even one cup of chopped broccoli has about 5 grams of protein—it’s very easy to get what you need from the meals and snacks in your day without making an extra effort. In fact, the average American takes in around 100 grams of protein a day.

Beginning weight-lifters trying to build muscle need a little more protein than the RDA. If you are extremely active—such as an endurance exerciser going on long runs, for example—you may need about 50 percent more than the RDA, or 1.2 grams of protein powder per kilogram of body weight, but for a 135-pound woman that’s still only about 70 grams per day.

So while certain exercisers may need more protein, chances are, you are getting more than enough already. It's unlikely that even a novice weightlifter will need to supplement over what they are already eating.

When you drink protein drinks—and when you eat more carbs—may be more important than how much and what type of protein you eat. After a hard workout, even though you feel ready to quit, your body isn’t: The muscle-building process is about to begin. Your body is most primed to refuel starting about 45 minutes after you work out, up to about two hours. So it’s time to eat—ideally, carbs with a touch of protein.

In this post-workout period, muscles are most highly sensitive to insulin—and eating triggers the release of insulin. And since insulin helps shuttle the carbs—or glucose—that you eat into cells, higher levels mean that more glucose gets in. Plus insulin activates an enzyme that specifically helps store extra glucose in your muscles. That means your muscles are better fueled for tomorrow’s workout. More insulin also helps trigger protein synthesis. So if you fuel up post-workout, muscles will pack more protein powders into your muscle’s fibers.

Research shows that your post-workout snack should consist of as much as four times as much carbs to protein, or a 2-to-1 to 4-to-1 ratio, according to John Ivy, a professor of kinesiology at the University of Texas at Austin and the author of Nutrient Timing. So after a hard workout, eat a carb- and protein shakes. (Some people don’t feel like eating right after a hard session, so here’s where having a shake or a protein-supplemented energy drink may be useful.) Foods to nibble on include a handful of almonds, walnuts, peanuts, pecans, sunflower seeds, peanut butter on bread, vegetables and fruit with yogurt.

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