Protein Shakes

Protein is one of the most important nutrients required by the body. A single protein molecule is made from combination of twenty-two amino acids. Proteins are the building blocks for DNA, hormones, enzymes, muscles, immune cells, liver, kidneys and glands. Hence it is absolutely essential to consume adequate amounts of protein for proper body functioning. The human body requires about 0.75 gm to 1.0 gm per kg of the body weight and children, pregnant women, lactating mothers or body builders require more protein. However the human body can absorb only 35 grams of protein at a time and hence it is advised that protein intake in one meal should not exceed more than thirty-five percent.

Protein shakes are sold in markets as a dry powder, which can be mixed with water or milk to make healthy protein shakes. The protein shakes contain different sources of protein like milk, casein, whey, eggs or soy in varying amounts. Most commonly people who are into bodybuilding or have a rigorous fitness regime consume the protein shakes. In addition to the powdered varieties, there are several other protein shake options that can be easily prepared at home. Here are a few recipes that will help you make some healthy protein shakes at home:

Protein Shake Recipe: Soy-Berry Protein Shake

This is a great protein shake recipe, which uses soymilk as the protein source and the goodness of fresh berries, which provide a great flavoring to the bland soymilk. The best part about this recipe is it used all the natural ingredients, which are not processed or preserved. So the next time you run out of your protein powder or looking for easier alternatives, just pick up a can of soymilk and prepare you very own protein shake.

Ingredients

Unflavored Soymilk – 2 cups
Fresh Raspberries – 1 cup
Fresh strawberries – 1 cup
Ice cubes – 3
Honey – 1 tablespoon

Preparations

Chop the strawberries and the raspberries. Mix all the berries, soymilk, ice cubes and the honey using a blender until they blend together to form a smoothie-like texture. In case you want your recipe to be absolutely sugar free you can use a sugar substitute in place of honey. You can top the protein shake with some berries for the final touch and serve chilled.

Things to remember while including protein shakes in your diet

Protein shakes are a great source of protein and can be used as good nutritional supplements to aid your fitness goals. However it is always better to avoid processed or preserved ingredients in your protein shakes. Using natural and fresh ingredients will notch up the nutritional value of your protein shake. Examine every nutrient that you include in your protein shake and think of the effect it will have on your body. Think of your fitness goal (as in whether you want to lose weight/ gain eight/ build muscles) and pick pout ingredients, which will assist you to achieve the desired effect. Protein shakes are supposed to provide nutrition for people who have strict fitness regimes, which ensure enough workouts, hence do consult a physician and your dietitian as well as a fitness trainer before you start the use of protein shakes in your diet.