Protein Shakes for Weight Loss and Muscle Gain

Protein shakes are recommended as dietary supplements. They help in the weight loss process as much as they help in muscle gain. They are often recommended for people who are on a low carb diet plan, but they should not be used to replace a balanced diet. A balanced diet is equally important for muscle gain as well as for weight loss. It is recommended that protein shakes be taken either early in the morning or after a workout. However, it is important you know the right method to make these shakes

Making a Protein Shake for Weight Loss or Muscle Gain

Whether you are going to have protein shakes for weight loss or for muscle gain, it is best to opt for whey protein. The right proportion to have protein is 1 gram of protein for every 1 pound of their weight. However, the total protein requirement should not be had in a single meal. It should be divided over six meals.

Basic Protein Shake for Weight Loss
If you are looking for protein shakes for weight loss, then this is a recipe which you will want to try. This can be your basic recipe and you can make changes to the recipe and come up with your own mix.

Ingredients

• 2 tbsp unflavored protein powder
• ½ cup low fat skimmed milk
• 1 tsp vanilla extract
• ½ cup water (or 5 to 6 ice cubes)

Method
For this homemade protein shake, combine protein powder with water in a blender. When the protein powder is well mixed, add vanilla extract to the mixture and blend well again. Now add milk to the mixture and continue to whip, till a stiff peak is formed. Remove from blender and serve immediately.

Meal Replacement Protein Shakes
If you are on a weight loss diet, then you may need a protein shake for meal replacement. Here is the recipe to make a meal replacement shake for men and women.

Ingredients

• 2 tbsp protein powder
• 1 cup yogurt
• ½ cup frozen or fresh fruit (fresh fruit is better)
• Ice if required

Method
In a blender, blend the fruit till a pulp is formed. Add protein powder to the fruit pulp and mix well together. Now add yogurt to the mixture and continue to whip till a thick shake is formed. If you feel the shake is too thick for your choice, then you can add a little water or ice cubes to the shake.

Chocolate Strawberry Whey Protein Shake
This is one of the best protein shakes for weight loss or muscle gain. It can be easily included in the protein shake diet as well. As a matter of fact, this shake is often a big hit with children as well. We will now see the recipe to make this shake.

Ingredients

• 1 cup skimmed non fat milk
• 2 tbsp whey protein powder chocolate flavored
• 5 to 6 strawberries
• 5 to 7 ice cubes

Method
The first step is to blend the strawberries in the blender. Now add protein powder and blend a little more. Milk and ice cubes can now be added. Once all the ingredients are well blended, serve the shake immediately.

Although some people choose to consume protein shakes before going to bed, it is not really recommended. They should be consumed in the morning or after a workout. There are a few protein shake side effects as well, hence it is recommended you consult your health professional before starting these. At the same time make sure you have the shakes in limited quantities only.