Hey there, if you have been working out or even if you have been thinking of working out then I’m sure you have heard your gym bros talking about protein shake and supplements. You might have even thought of buying these supplements. Wait, do not buy protein shakes! not until you are done reading this post completely.
Protein shakes are important for your speedy recovery but do you really need them? Maybe Yes or Maybe No.
Not everyone needs protein shakes. Yes, this is true. Want to know the reason, sure i’ll tell it. First lets get to the basics and understand what are proteins.
What is protein?
Not being too scientific. Protein is a molecule made from chemicals called amino acids. Amino acids carry oxygen through the blood, boost the immune system and build muscle.
There are 20 amino acids in which our body can produce 11 of them and the body needs to get rest of the 9 amino acids from food we eat. These 9 amino acids are known as essential amino acids
How much protein do you need?
Protein needs differ from person to person. An average human being needs 1g of protein per kg of his bodyweight to maintain muscle. Considering you’re an active individual and you lift weights your protein needs would differ as per your goals.
If you are looking to loose fat then you should be consuming around 1.2g-1.6g of protein per kg of your weight. If you are looking to bulk up and put on some serious muscle mass then you should be consuming around 1.9g-2.5g of protein per kg of bodyweight.
Do you need protein shakes?
Protein shakes are super important for speedy recovery and for fulfilling your body needs. If you are into competitive body building or you need to get in shape for some event then you surely need it for recovery and better performance. You can buy original supplements from amazon. Optimum Nutrition (ON) gold standard 2lbs https://amzn.to/31WhbHL
if you are not into competitive bodybuilding or you have no events then trying to fulfill your protein needs from proper food would be a better idea. (There is a complete India diet plan on our website do check it out https://ifoodnfitness.com/indian-diet-plan-for-weight-loss/)
Protein shakes Recipes
You can have your protein shake simply by mixing it in water or to add some calories you can try making some shakes.
Banana Protein shake
- 1 scoop of unflavored whey https://amzn.to/2MgGLQL
- 2 banana sliced
- 250 ml of skimmed milk
- 1 table spoon of peanut butter https://amzn.to/35auHJQ
Add all the ingredients in a juicer and blend it for 2-3 mins and your banana protein shake is ready to serve.
Chocolate strawberry protein shake
- 1 scoop Strawberry flavored protein shake https://amzn.to/358QOQu
- 1 milk chocolate diced
- 250 ml of milk
Add all the ingredients in a juicer and blend it for 2-3 mins and your chocolate strawberry protein shake is ready to serve.
Chocolate Oatmeal Protein Shake
- 45 g oatmeal https://amzn.to/35awyhM
- 1 scoop Chocolate flavored protein shake https://amzn.to/32Xpmn0
- pinch of cinnamon powder https://amzn.to/2InwEsC
- 3-4 pcs of almonds https://amzn.to/30Gl5CY
- 250 ml of skimmed milk
Add all the ingredients in a juicer and blend it for 2-3 mins and your chocolate oatmeal protein shake is ready to serve.
Different type of protein shakes
Well, when you think of buying protein shakes and you visit amazon or search for recommendations in YouTube you’ll come across different type of protein powders namely 1) whey protein 2) casein protein 3) beef protein 4) soy protein 5) pea protein.
These are all different type of protein supplements and they cater different needs. You need to choose a protein supplement as per your body need and I’ll help you find which protein would help you fulfill your needs.
Whey Protein is made from whey. It is the water released from milk when curd is separated from milk. Whey protein is the fasted absorbing protein i.e. our body absorbs whey protein faster than any other kind of protein sources and type.
The best time to use whey would be pre and post workout. It will help to improve performance at gym and will also help in better and fast recovery.
- MuscleBlaze whey protein: https://amzn.to/30JOpII
- Optimum nutrition: https://amzn.to/2AJEFnc
- ASITIS whey protein: https://amzn.to/3358Stb
- Ultimate Nutrition: https://amzn.to/2Vbb3bM
Casein protein is also taken from milk. It is also slow absorbing protein i.e. our body absorbs casein protein slowly than any other kind of protein. Like whey protein casein protein is also a complete protein.
The best time to use casein protein is before sleeping.
- Muscleblaze Casein Protein: https://amzn.to/2MdAsgZ
- Optimum Nutrition: https://amzn.to/2IkeOqc
- Dymatize nutrition elite casein: https://amzn.to/352GpWR
Soy protein is taken from soy. It is a vegan source of protein and the only complete source of vegan source of complete protein.
The best time to use soy protein is after workout.
These are the best source of complete protein and i would recommend to use only these proteins. Pea Protein can be consumed as an alternative to Soy protein.