Any fitness instructor would say that fitness is 80% nutrition and only 20% exercise. For those who want to get in the right shape, having a well-balanced diet of Go, Grow, and Glow foods can help in maintaining weight. However, the case differs for people building muscle or working out to compete in sports.
One of the essential nutrients that the human body needs are protein. Most people would get their protein source from fish, meat, or poultry that they pair with rice. Unfortunately, people do not know what protein is, the benefits of protein, or even the right amount of protein they need in a day to build their muscles.
What is protein?
Protein is an essential macronutrient made from basic building blocks called amino acids. Protein is found in the muscle, bones, skin, hair, and every body part or tissue and has enzymes responsible for several chemical reactions. Many foods have protein content, but not every food is abundant with this macronutrient.
Protein is commonly found in animal products, but nuts, legumes, broccoli, and other plant-based foods have massive amounts of protein. When the body breaks down protein, it helps the body to have more muscle mass and improved metabolism. Having a diet that consists high amount of protein makes you fuller and crave less.
Why should you consume more protein?
Consuming protein has several benefits. As mentioned earlier, proteins make you feel fuller in every meal – with fewer calories. If you need to lose fat, consider a diet high in protein and fewer carbs instead of restricting yourself from certain foods. Protein reduces your ghrelin (hunger hormone) levels as well.
Eating suitable proteins and gaining muscle helps you reduce body fat. Once you have more muscle mass, your body can metabolize food quicker. Once you have more metabolism, you can consume more calories with less risk of being fat.
How much protein should you consume?
For non-athletes, 0.8 grams of protein per kilogram of body weight is needed, while athletes and active people need around 2 grams of protein per kilogram of body weight every day. If you cannot hit your required amount of protein through food, consuming protein shakes are the best option.
What are protein shakes?
A protein shake is a blended protein-rich drink that usually has the same texture as a milkshake. Protein shakes help you consume more protein without the hassle of cooking meat or vegetables. This shake promotes muscle building and recovery. Protein shakes are not a weight loss supplement. However, it can help in fat loss because it suppresses your appetite.
Easiest protein shakes to prepare at home
Whey protein and water
Defining whey is the liquid remaining after milk has been curated. It is the byproduct of manufacturing cheese and has several types. There are different types of whey, and one of its uses is making whey protein. Whey protein is the main ingredient for most protein powders and is used by bodybuilders and athletes to remain in shape.
The most effortless protein shake on this list is a scoop of your preferred protein powder and water. Almost every protein powder has a free shaker after purchase. Fill that shaker with water, add the protein powder, shake, then consume. You can add protein powder to any other recipes on this list.
Strawberry-banana smoothie
Berries are rich in vitamins and minerals while having low calories. On the other hand, bananas are rich in potassium. A strawberry-banana smoothie is for those in the cutting phase or who want to lose weight.
Here are the ingredients that you will need:
- One scoop of strawberry flavored-protein powder
- One banana
- 150 ml of low-fat milk
To make this drink, you must put all three ingredients in a blender and mix the ingredients until no banana chunks are left.
Pineapple shake
If you want a more tropical-themed drink, this pineapple shake is perfect. This shake is for people trying to bulk because it has 33 grams of protein and 375 calories.
Here are the ingredients you will need:
- One cup of pineapple juice
- ½ cup water
- One scoop of vanilla protein powder
- Ice cubes
- One banana
Just like earlier, all you have to do is to put all ingredients in a blender and mix the ingredients until the mixture has a smooth consistency.
Chocolate taho shake
Protein powder is not that affordable for other people. If you are looking for an alternative protein source, you can replace your protein powder with taho or protein pancakes. Yes, taho or silken tofu has a lot of protein.
Here are the ingredients you will need:
- 200 ml taho – you can buy this at your local taho vendor without the sago and arnibal
- One banana
- One tablespoon of peanut butter
- Chocolate chips
Put everything inside a blender and mix until the mixture has a smoothie consistency.
Blueberry and egg smoothie
Eggs are one of the best sources of protein you can have. They are cheap, are low on calories, and are readily available. If you have no money for whey protein, you can make eggs your protein source. Adding eggs to a smoothie might sound weird, but it can be pulled off with the right ingredients.
Here are the ingredients you will need:
- Egg whites from two to four eggs (It depends on whether you’re cutting or bulking)
- Plain Greek yogurt
- Blueberries
- One tablespoon of peanut butter
- One banana
Before mixing everything in a blender, you should pasteurize the eggs first. Eggs can contain salmonella, and eating them raw is dangerous. Pasteurization prevents this danger.
Key takeaways
The best protein sources are chicken, beef, nuts, eggs, and salmon. Some people need extra protein and having a protein shake is the best way to have it. Protein shakes are best taken after a workout. If you think protein powders are expensive, you can spend your money on protein-rich foods instead.
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