Healthy Protein Shakes To Add To The Diet
Although protein shakes are a suitable option to obtain a plus of nutrients, it is always advisable to have the advice of a professional to help us find the right ones amounts we need.
Proteins are a fundamental basis of diet, since we owe to these elements the regeneration and maintenance of all body tissues. One way to add this nutrient is in the form of healthy protein shakes.
The protein content in a balanced diet should be between 15 and 25% of the total daily energy requirements. For this, there are many foods that are a source of this nutrient, among which we find products of plant or animal origin.
Therefore, we will talk about 2 of the best healthy protein shakes that you can prepare yourself and include in your diet. However, first we must be clear about some important points.
Shakes are not a supplement
Many people react badly to protein shakes ; mainly because they are confused with the well-known dietary supplements. Now, this is the time to clarify that when we mention protein shakes we mean something different.
We recommend protein shakes not so that you stop eating everything else and base your diet only on these products. Rather, we advise you to add the shakes as an extra protein food that will help you guarantee your body the adequate protein intake.
In this way you can avoid muscle catabolism, which is associated with worse health, according to a publication in Bone magazine .
In addition, it is a very common mistake to believe that with protein shakes we will develop the muscles of a bodybuilder. While it is true that protein helps to regenerate and firm the tissue of the muscles, these will not tone on their own. For this they need physical activity.
Ideal amounts of protein in our diet
The daily need for protein is around 0.8 grams for every kilogram of body mass. That is, if you weigh 50 kilograms, your daily protein intake should be 40 grams. However, this is valid only for people who have a sedentary life.
If you are an individual who performs intense physical activity, your daily requirement is higher. About 2 grams for every kilogram of your body weight, according to research published in the Journal of the International Society of Sports Nutrition . For example, for a 50 kilogram person, his required amount of protein per day is 100 grams.
These values can be difficult to obtain through daily diet alone. Especially for athletes and people who do any type of physical exercise.
Benefits of Homemade Protein Shakes
Among the benefits that we can obtain with the intake of protein shakes we find the following:
- They allow to obtain the required amount of protein : as we mentioned before, it can be difficult to obtain the amount of protein that we require with the daily diet. Ingesting shakes can help us ensure that we consume the proportions that the body needs.
- They help health in general : the whole body is made of tissues and proteins are what preserve them. Therefore, the intake of protein shakes favors the regeneration and health of the body.
- They are allies for a healthy diet : consuming protein shakes and making them common in our daily lives prevents us from falling into the temptation to eat sandwiches and any kind of products that are not healthy at all.
Protein shakes
There are many options when it comes to making healthy protein shakes. In our environment there are many foods that contain proteins and that, therefore, are ideal for making these drinks. Before recommending two specific shakes, we will detail some indications that are valid for any shake that you are going to make.
- First of all, every shake must have a liquid base, which can be skim cow’s milk, soy milk, almond milk or whatever you think is most convenient.
- Second, it is very important that the shakes contain egg whites, as they are one of the best sources of high-quality protein. Of course, it is necessary that they are not raw. Raw egg whites are not well assimilated by our body and, on the other hand, eating them in this state puts us at risk of contracting salmonellosis.
That said, always keep in mind that the whites must have been cooked before. For this purpose you can put them to boil for a minute or put them in the microwave for a few seconds.
1. Banana nut smoothie
Ingredients
- 1 ¾ glass of the milk of your choice (350 milliliters).
- 1 banana
- A handful of walnuts.
- 1 cup of light yogurt , preferably Greek (250 milliliters).
- 3 egg whites.
- Ice (to taste).
Preparation
- The preparation is very simple. We just have to take all the ingredients and blend them. It is your choice to also chop the ice or not.
- If you want the smoothie to have a slush texture, add it. Otherwise, they can be placed in the glass from which it is to be taken.
- If it is too thick, just add a little more milk.
2. Strawberry Oatmeal Smoothie
Ingredients
- 3 egg whites.
- 1 skimmed strawberry yogurt or Greek yogurt (125 milliliters).
- 4 or 5 strawberries.
- 2 tablespoons of oatmeal (can be instant or flaked) (30 grams).
- 1 ¾ glass of milk (350 milliliters).
Preparation
- As in the previous case, you just have to blend the ingredients. You can add a little honey, if you want to give it a sweet touch.
Introduce protein shakes into the diet to maintain muscle mass
In any case, it is necessary to remember that to take advantage of all the benefits of these shakes , the advice of a nutritionist should be sought. He will be in charge of determining which are the best protein sources for the body, depending on individual needs.
