How Protein Shakes Sustain Better Health

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Protein requirements and sources

The normal requirement of protein for men is 50 grams and for women it is about 40 grams on an average each day. Body builders need to consume about 200 grams. If you eat a healthy balanced diet at least twice a day, you are likely to get your normal daily intake of protein. However, if you are leading a busy life and do not have time to take in a full, balanced meal, then protein shakes will keep you energized and meet your body’s daily requirement of proteins. Daily intake of proteins is absolutely necessary in order to repair and build new muscle tissues. Proteins are just as necessary for the organs and muscles as they are for the brain and central nervous system. The body requires 9 essential amino acids that are the building blocks for protein. You can get all these amino acids from a non vegetarian diet. Vegetarians can turn to milk and dairy products combined with lentils, grains and nuts. Soy, especially is a rich source of all the amino acids your body needs. If you are lactose intolerant, soy is a viable option.

Proteins deliver sustained energy

Proteins in normal amounts are necessary for maintaining muscles. Protein-rich diet can be consumed in various forms by those engaged in body building and by those engaged in losing weight. However, one precaution you must observe is to balance proteins with carbohydrates and with just a little amount of fat as well as fiber. Also, body builders engaged in heavy weight training need to consume proteins just after completing exercises. Weight watchers can start their day with a protein rich breakfast and follow it up with a protein rich lunch but go easy on dinner. In both cases, a protein shake would be a viable alternative to regular solid foods. You can use protein rich foods as ingredients in protein shakes for health and weight gain or weight loss. Even children who have to rush off to school in the morning could make do with protein shakes. Shakes rich in protein will sustain health and keep children energized, mentally and physically, throughout the day.

Caution against use of excess proteins

There is one thing to remember though. Excess of protein can place a burden on the kidneys and liver. If you think that buying protein concentrates like egg white powder, whey powder or processed creatine and similar stuff is safe, it is if taken in the right quantities. Muscle mass increase is not directly linked to amount of protein since the body can metabolize only a fixed amount. Strenuous exercise places stress on the muscles and, if protein shakes are consumed after exercises, they help the body build more and stronger muscle fibers but only up to a limit each day. Therefore, refrain from consuming too much protein and always mix it with carbohydrates and some fat as well as fiber.

Protein shakes VS Solid proteins

In contrast to solid proteins, protein shakes are proteins in soluble, liquid form. These protein shakes are better in that the proteins are easily absorbed by the body, a good reason to have a protein rich drink each day or every other day. In addition, proteins give a feeling of fullness and stave off hunger cravings, an ideal condition for weight watchers.

The best natural sources of protein are meat, fish, eggs, milk, soy, lentils. You can buy packaged protein concentrates in the form of powder or liquid provided these are reputed brands. These are usually composed of whey protein and creatine. It is best to buy powders and make protein shakes, using them as the base. Whey protein, for instance, can be obtained in the form of isolate, hydrolysate and concentrate. Hydrolysates are predigested and are the best in terms of rate of absorption by the body. The downside is that if it is absorbed fast, you end up with hunger cravings: good for athletes, not so good for weight watchers! Avoid ready to drink protein shakes because they contain a high amount of sugars. Also, be careful with soy. Soy can affect the thyroid and glandular operations since it is rich in isoflavones and hormone balance goes out of whack.

Regardless, protein shakes must have the right amount of carbohydrates to facilitate movement of nutrients across tissues.

Protein shake recipes

Here are a few protein shakes you might want to try.

For vegetarians this protein shake is a good source of protein and energy. Take one or two ripe bananas, 200 ml of milk, a little bit of honey and whiz them in a blender. Adding an egg makes the protein shake richer. You could just as well add 100 grams of soaked almonds to the ingredients before you whip them into a rich protein shake to sustain your health throughout the day.

During summers you might be better off with lassi made from curds, enriched with nuts and just a little bit of strawberries and garnished with mint. Put curds, cashew nuts and the fruit in a blender along with a spoonful or two of honey and whiz with a little water.

Soy is a rich source of protein. You could get ready to use soy milk and combine it in a blender with coconut milk, honey, mangoes or sapota and some walnuts or almonds to get a rich, delicious smoothie.

If buying and storing protein rich foods are not your thing then you could get a jar of protein powder concentrate. Add 2-3 spoons to milk and blend to a paste. You can enrich it with soaked almonds, raisins and dried figs.

Egg white is a marvelous source of natural protein. Take 6 eggs and separate whites from yolks. Put all the whites and yolk from one egg into a blender, add 200 ml milk, chocolate syrup or chocolate flakes, some honey, a handful of peanuts and dates and blend. This will keep you energized all day, build muscle tissue and sustain your health. Enrich with berries like strawberry.

Make a concentrated yet delicious protein shake this way. Take 1 cup of milk powder, ½ cup of chocolate paste or cocoa powder, 2 tablespoons honey and blend with some hot water. Enrich it with egg white or garnish of finely chopped nuts.

If you are in a hurry, keep some apple juice or fruit juice packs handy along with protein concentrate powders like whey protein. Pour one glass apple juice into a blender, add two spoons of protein powder, some spinach, banana or mango and honey and give it a whiz to make a health sustaining protein and fiber rich protein shake.

In all cases, it is better to avoid use of sugar as the sweetener.

There is no lack of recipes for protein shakes that sustain health. Consuming protein shakes may be perceived as a fad since, if you eat a balanced protein rich diet, you are not likely to need such protein shakes. It is only if you lack in time that you can concoct protein shakes in a hurry and not worry about your body. That said, protein shakes are an admirable way to keep your kids fully energized throughout the day. Those engaged in workouts and diet loss programs would benefit by protein shakes taken at the right time.