I'm often asked what the one thing is that a client can do to improve their results. Assuming you are already working out 3-4 days per week, it would be to drink a protein shake immediately after your workout and drink one in between meals. Of course, if you don't workout consistently and/or eat healthy this is not going to do much for you. Exercise and Nutrition are the foundation of all results and always will be.
So just how will a protein shake benefit you:
1. Provides nutrients to the muscles after exercise to begin the repair process.
2. Helps to build muscle tissue, which will increase metabolism and burn more calories.
3. Provides a low calorie, high protein option, which is especially important when dieting.
4. Easy on the go snacks.
5. Breakfast. Shakes work well for individuals who are not used to eating breakfast and are not hungry in the morning.
6. Suppresses appetite longer that starchy/sugary snacks.
Shake Protein
Are protein shakes created equal? No, there are definitely better shakes than others. Three things to look at are: 1) Ingredients, 2) Protein Type, and 3) Taste.
1. Ingredients. When choosing a protein shake or powder look for one that contains the least ingredients. Many powders and shakes contain filler ingredients (chemicals), that aren't necessarily bad for you, but your body does not need to have. Also, check to see that an artificial sweetener is not used, again these probably won't hurt you, but there is enough scientific evidence that in high enough doses they can cause and promote cancer and other illnesses. The only ingredients necessary are: a type of Whey Protein, Fructose (natural sweetener), and maybe a digestive enzyme to prevent bloating that is sometimes associated with drinking protein shakes.
2. Protein Type. The body doesn't absorbs all types of proteins equally. The old standard was the egg, as it was the fastest and easiest absorbed form of protein. So it was given a score of 100. That was until Whey Protein was discovered, which is the by-product of cheese. Whey scores a 110-120 making it more absorbable and faster than the egg. Other common types of protein (e.g. soy, rice, hemp, etc.) are inferior to Whey and score somewhere below 70.
3. Taste. With the variety and quality available today there is no reason to settle for a bad tasting powder or shake.
2 Quick and Easy Shake Recipes:
1. 1 Cup ice, 1 Scope vanilla PFC Bio-Whey Protein powder, 1 cup skim milk or water, half of banana, blend until smooth.
2. 1 Cup ice, 1 Scoop chocolate PFC Bio-Whey Protein powder, 1-cup skim milk or water, 1 Tbsp peanut butter, blend until smooth. Tastes like a Reese's Cup!
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Nov 28, 2011 04:13:09
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