Often times in the summer you might lose your appetite or feel too full because of the heat. Or maybe you're running late in the morning and still need to eat breakfast. A quick and easy protein shake is a great way to get all the nutrients your body needs without feeling like you're stuffing yourself.
MYTH: Protein shakes are for bodybuilders and will make me bulky.
Protein Blend
REALITY: If you read my last article about Toning Your Muscles, you now know that nobody becomes a bodybuilder by accident. Everybody's body needs protein and adding a supplement to ensure you get enough is only going to help in the effort to reshape your body.
MYTH: Protein shakes will make me fat.
REALITY: If you are eating too much and then you add in a protein shake on a regular basis, you may see some weight gain. In that case, use the shake to replace a meal or snack. If you're one of my clients, however, that is used to hearing from me "you're not eating enough!" this may be a good way to get some extra calories in.
MYTH: It's not healthy to eat too much protein.
REALITY: It's actually very difficult to eat so much protein that it has an adverse effect on your system if you're a healthy individual. The American College of Sports Medicine recommends every person eat 0.8x their body weight in kilograms of protein every day. For a 150lb person, this is about 68g protein every day. If you're concerned about your protein intake, consult your physician. If your physician expresses no concern then you're likely in the clear.
Making sure you get enough protein in your diet is essential if you want to change the shape of your body. One of my favorite analogies is protein as the bricks to build the house that is your body. This analogy is detailed in my article Dieting Fads and Why They Don't Work.
There are different kinds of whey protein powder that you can buy but be aware: a lot of them taste nasty! I've tried a lot of them and my some of favorites are Designer Whey, Pure Protein and Syntrax Nectar. Pure Protein you can actually find at Stop & Shop for for a 2lb container. This should last you at least a month. You can click STORE on my website and then click Protein Powders to see what they look like or to order from Amazon. Whatever you decide to buy, make sure there is less than 5g of fat, carbs, and sugar, and more than 15g of protein per 1 scoop.
And finally, adding a protein shake is merely an idea if you're looking for something quick and easy to get your protein in. By no means do you HAVE to include it. You can get all the nutrients your body needs from "real" food.
EASY PROTEIN SHAKE RECIPE
Ingredients
* 1 scoop whey protein powder
* 4 ice cubes
* 8oz water, skim milk, or unsweetened soy milk
* 1-2tbsp natural peanut butter
* 1/2 banana or 1c berries
* optional: 1 packet of Truvia or Splenda
Directions
Blend ice cubes, water or milk, peanut butter, and fruit until smooth.
Add scoop of protein powder to blender and blend again. (If you add the protein powder at the beginning, it will stick to the sides of the blender.)
If this shake is too filling, use water instead of milk and reduce or cut out the fruit. You want to make sure you consume the whole scoop of protein powder so adjust the size of the shake to what you can drink. It doesn't keep very well so I wouldn't recommend saving it for later.
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Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream, 5 Pound Feature
- One 5.17-pound tub of vanilla-flavored instantized whey protein
- Packed with whey protein isolates
- For maintaining and increasing lean muscle mass
- Instantized to mix easily with a spoon
- Each serving provides over 5 grams of BCAAs
Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream, 5 Pound Overview
100% whey protein contains 23 grams of protein, only 2-3 grams of carbohydrates and 1.5 grams of fat. To encourage a positive nitrogen balance, consume approximately 1 gram of protein per pound of body weight per day from a combination of high protein foods and supplements. For even better results, consume your daily protein allotment over 4-6 small meals spread evenly throughout the day. Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Cocoa, Artificial Flavor, Lecithin, Acesulfame Potassium. Aminogen is a registered trademark of Triarco Industries, Inc.Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream, 5 Pound Specifications
 | GOLD STANDARD 100% WHEY, Vanilla Ice Cream |
 Nutrition Information |
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Optimum Nutrition Gold Standard 100% Whey, Vanilla Ice Cream, 5 pounds.
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