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The ultimate protein shake guide: when to drink, what to buy, and best recipes

The ultimate protein shake guide: when to drink, what to buy, and best recipes

Are protein shakes really good for you?

Protein is one of the essential things that our body needs to function properly. It helps rebuild muscle and makes individuals stronger and more energetic. The protein shakes give you daily nutrition to your body so that you can stay active. You can have a protein shake if you are:

  • Struggling to eat foods with protein every day
  • A skinny person that wants to bulk up and build muscle
  • Trying hard to lose excess weight but cannot
  • Craving for the protein shake for convenience

The different sources of protein with their regular requirement levels

Protein is considered the most beneficial muscle-gaining supplement and weight-loss ingredient. But, what people do not know is that protein does not only help you build muscles but also it helps in maturing the human body. However, protein examples from animal sources are:

  • Beef
  • Fish
  • Eggs
  • Bacon
  • Chicken breasts

The vegetarian protein alternatives are:

  • Paneer or Tofu
  • Green vegetables
  • Rice
  • Nuts
  • Quinoa
  • Beans
  • Hemp seeds

Now, the part is how much protein should anyone take in their daily life. Well, as per research, the human body needs at least 0.6% of protein per kg of body weight. So, the amount may vary from person to person. An individual can get 10%-35% of daily calories from protein. Here is the approximate requirement for protein in grams:

  • For adult females: 46g
  • For adult males: 56g
  • For elderly citizens: 2kg/g as per body weight
  • For teenagers: 46g to 52g
  • For pregnant women: 50g

So, by looking at the numbers, you can understand the importance of protein. It helps in proper body functioning.

Types of proteins available and how they impact on health

Protein shakes can benefit our body in several ways. It allows our body to recover from damage more quickly, lower unnecessary food consumption habits, and increase satiety. Here are some different types of protein with their health benefits:

  • Whey protein: It is beneficial for losing weight and it can quickly enter blood circulation. As it releases amino acids, this helps in protein synthesis.
  • Soy protein: This protein has a compound named isoflavonoid that helps prevent fat from accumulating in your body. Therefore, it is good for losing weight.
  • Casein protein: If you are searching for a protein that stays in your digestive system longest, have casein protein. It stops your unnecessary food consumption and helps maintain a healthy body weight.

Make different protein shakes- know the recipes

Even though you can buy ready-made protein shakes from the market, it always tastes better when you make them at home. So, let’s see some delicious recipes you can make:

  • Banana-blueberry protein shake: Get frozen banana, blueberry, chia, and hemp seeds, protein powder, spinach, almond milk and blend them. The texture must be smooth.
  • Peanut butter-oats protein shake: To make this protein shake, take 1 cup of oats, honey, protein powder, peanut butter, and almond milk. Then, in a blender, mix them all and have your fine shake.
  • Almond chocolate protein shake: This recipe is very refreshing and energy-boosting. You need to blend yogurt or milk, protein powder, chocolate, banana, and peanut butter all together and have a smooth protein shake.
  • Chocolate coconut protein shake: There is another chocolate recipe where you can mix chocolate, protein powder, coconut flakes, almond milk, and a few ice cubes to make this protein shake.


Having protein shakes is good for your body as it can help lose your unhealthy body fat. If you want something healthy and tasty, try some of the protein shake recipes and help your body function properly.


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