Protein shakes are extremely popular in the fitness community. Plunkett Fitness sees people with all kinds of fitness goals using protein shakes to help themselves reach these goals. We know that protein shakes are great post-workout fuel to help you with building muscle and losing weight. Depending on your goals, your shake should contain certain ingredients.
Protein Shakes for Building Muscle
To build muscle mass, you need to help your muscles repair themselves after your tough workouts. Protein is the key to helping muscles rebuild and grow. Consuming protein after a workout can prevent the loss of lean muscle mass that you are working so hard to build. This also helps your body burn off fat and keep you from feeling hungry.
Protein Shakes for Losing Weight
For those seeking to lose weight, protein shakes can help control blood sugar and help you feel full for longer. As long as you follow a healthy nutrition and exercise plan—which Plunkett Fitness can provide you with—protein can aid in weight loss, and protein shakes are the perfect solution for those on-the-go.
What Should You Put in Your Protein Shake?
When it comes to crafting the perfect protein shake, you have a lot of options. First, you need to make sure that your shake contains healthy fats, protein, and fiber. Together, these key ingredients will help your body look and feel its very best.
Protein shakes often contain protein powders. These powders derive their protein from whey, casein, soy, pea, hemp, and egg. It is important that you understand how each of them works and affects your body. For example, soy protein elevates the level of estrogen found in the body for both men and women, which is a good reason that many people avoid using soy protein. Whey is a fast digesting protein that starts to repair your muscles right away. Casein is slowly absorbed into the body, and it helps the body repair your muscles. Hemp and pea proteins tend to be better for people with food sensitivities or allergies. If you don’t want to use protein powder, you can find protein in other foods.
Nuts are a great source of protein that are easy to add to protein shakes. Nut butters—including almond, pecan, cashew, and walnut butters—are not only healthy, but they add a lot of protein even in small amounts. These nut butters contain protein, fiber, minerals, and antioxidants.
Yogurt, kefir, or probiotic powders can also be added to protein shakes for protein, as well as the probiotics that they contain. These probiotics include bacteria that helps prevent allergies, boost immunity, and help your gastrointestinal function. Look for brands that don’t contain added or artificial sweeteners. You also want a product that contains bifidobacteria and lactobacilli.
For a good source of healthy fats that will keep your blood sugar in check, consider avocado, almond butter, or coconut oil. These healthy fats will prevent cravings for more fat later in the day and help you feel fuller for longer.
Fiber is a key part of protein shakes. Many people add fruits to their protein shakes, but to get in a good amount of fiber, add berries to your shake. Fruit also contains a lot of vitamins and minerals that your body needs.
There are a few extras you can add to your shake for additional benefits or taste. For example, cinnamon can help prevent blood sugar spikes and also adds a little spice to a shake. Sweeteners help make protein shakes taste better, but you don’t want to include ingredients that can raise blood sugar levels. Instead, consider raw honey, which has antimicrobial and antiviral properties. You can also use palm sugar, maple syrup, coconut sugar, or dates for a more natural sweetener than white sugar.
If you are looking for help with nutrition and fitness advice, Plunkett Fitness offers personal training as well as group classes that will keep you motivated and moving. Our trainers are experts in both fitness and nutrition, and they can provide you with a workout schedule that fits your lifestyle and a nutrition plan that won’t leave you disappointed in all of the things that you can’t eat. To get started on your journey to happier, healthier body, call Plunkett Fitness today at 913-390-3360.