Protein shakes aid post-workout recovery and start the protein synthesis process.
Protein shakes are excellent sources of high-quality protein. Depending on personal preference, these beverages are created by blending protein powder with liquids such as water, milk, tea, or even coffee. They offer numerous benefits, including increasing daily protein intake, supporting lean muscle development, and aiding weight loss by promoting satiety due to their slower digestion. Moreover, they support performance and aid recovery (1).
Despite their benefits, some protein shakes may have an unappealing aftertaste, particularly those that leave a chalky residue. This guide offers practical tips on how to make protein shakes taste better and delves deeper into their immense benefits. Let’s explore further.
Overview — What Are Protein Shakes?
Protein is an essential macronutrient. Protein-rich meals supply our bodies with essential amino acids, which help repair, grow, and maintain muscle tissues, especially after intense workouts.
Protein shakes are drinks made from high-quality protein. This protein comes in powders in many flavors and can be mixed with any liquid you prefer. Liquids you can use include water, milk, coffee, or tea.
Experts recommend that healthy adults consume at least 1g/kg of body weight for minimal activity, 1.3 g/kg body weight for moderate activity levels, and 1.6 g/kg body weight for intense activity levels (2). A serving of a protein shake can be from about 10 to 30 grams of protein. This is why protein shakes are an excellent way to supplement your protein intake to meet your daily protein needs.
Benefits of Protein Shakes
Athletes regard protein shakes as their go-to post-workout supplement. Let us see some reasons why below.
Fast & Convenient Source of High-Quality Proteins
Protein shakes come in powder form and are easy to make if you have liquid. All you have to do is put the powder in a bottle, shake it, and ingest it. You don’t have to spend time preparing enormous meals to get your essential protein for the day.
Muscle Growth, Repair, & Recovery
Protein is often considered the building blocks of life, and rightfully so. They’re essential macronutrients that are broken down into amino acids. These amino acids help with muscle growth and repairing muscle tissues. If you have an injury, you can consume protein shakes to help repair the body’s tissues.
Maintenance
Protein shakes can also maintain muscle mass and bone health in older people, keeping them healthy and active even in old age. A study shows that protein supplementation combined with the right exercises can improve muscle mass, muscle strength, and daily physical activities (3).
Weight Loss
Protein shakes are effective supplements you can use for weight loss. Protein takes a while to digest compared to other macronutrients like carbs, which are converted to energy once in the system. This makes you fuller for longer and reduces your craving to eat.
When Do You Consume Protein Shakes?
Timing is critical, especially when adding protein shakes to your daily meals. Sometimes, taking them at a different time can be counterproductive. When is the right time to take your protein shakes?
To Replace Your Meals
If you don’t feel like having a huge meal or want to switch things up a little and increase your protein intake, protein shakes are an excellent meal replacement. They give you a feeling of satiety. However, it’s essential to remember not to depend on protein shakes. Let whole foods always be your first choice.
After Workouts
Most athletes take protein shakes after their workout sessions. This helps replace all lost essential nutrients during workouts. Intense workouts deplete the body, which needs protein to help repair and grow muscles. You should consume protein shakes after a workout during your anabolic window for maximum gains.
Types of Protein Sources
There are many forms of proteins, whether you’re looking for dairy or nondairy (plant-based proteins) sources. Your protein source choice should reflect your lifestyle and what you would be comfortable with. Here is a list of different sources of proteins:
- Pea Protein
- Whey Concentrate
- Whey Isolate
- Soy Protein
- Brown Rice Protein
- Hemp Protein
How Do You Make Protein Shakes Taste Better?
Though protein shakes are excellent protein sources, we’ve seen people have the challenges of finishing their protein shakes because of the awful taste. Here are some ways you can make your protein shake taste better.
- Add fresh fruits and vegetables. You could also experiment with different fruit combinations to create your preferred unique blend.
- To improve the taste profile of your protein shakes, you could add spices like nutmeg, cinnamon, cardamom, ginger, and many others.
- You could also use natural sweeteners like honey, maple syrup, dates, and fruit extracts.
- To improve the taste of your protein shake, use milk instead of water. Milk alternatives include soy, oat, coconut, and almond milk.
- Add plain or Greek yogurt to add to its thick creaminess.
- Try a flavored protein powder that works with your taste profile. However, be mindful of the ones with artificial sweeteners.
Best Protein Shake
Transparent Labs Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs Grass-Fed Whey Protein Isolate is an excellent alternative for convenience and easy protein access, especially for athletes who need it daily. This whey protein isolate comes from 100% grass-fed cattle and has all the key benefits of an ideal protein shake. Transparent Labs avoids using hormonal agents and growth hormones, and its whey isolate also contains no artificial sweeteners, fillers, or colorings.
The Transparent Labs Grass-Fed Whey Protein Isolate comes in 13 different flavors for you to choose from and an amount per serving of 130 calories. With a one-time purchase of $59.99, you get a 30-serving container. The serving size of one scoop (34.9 g) gives you 28 g of protein. All the essential proteins you need combined with your whole foods and resistance training to build and grow muscles.
Wrap Up
Protein shakes are vital sources of protein that athletes can rely on to build, grow, and maintain muscles with minimal side effects. If you’re struggling to meet your daily protein requirements, these shakes offer an excellent supplement option, even on the go.
This article provides simple ways to enhance the flavor of your protein shake, making it more enjoyable to consume. We recommend the Transparent Labs Grass-Fed Whey Protein Isolate, a delicious option free of artificial ingredients. Try it within an hour after your workout and kickoff protein synthesis for muscle growth!
Follow Generation Iron on Instagram, Facebook, and Twitter for more nutrition tips!
References
- Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083
- Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
- Hou, V., & Madden, K. (2022). Assessing the Effects of Dietary Protein Supplementation on Sarcopenia in Community-Dwelling Older Adults. Canadian geriatrics journal : CGJ, 25(4), 390–403. https://doi.org/10.5770/cgj.25.608
