In this short article, we will answer the question “Do protein shakes make you fat?”, will show you the best time of the day to consume a protein shake and will also share with you healthy protein shakes recipes.
Do protein shakes make you fat?
No, using protein shakes as a component of a balanced diet won’t cause weight gain. But keep in mind that any kind of food can be consumed in excess and this can make you gain weight.
You are prone to put on weight if you consume more calories than your body requires and this can make you fat.
When should you drink the protein shake?
Generally speaking, the best times for you to consume this supplement drink are for breakfast, right after exercise, or right before bed.
For breakfast
The shake is a suitable choice after a long fast because of its high protein content, which helps the body gain lean mass.
The shake’s nutritional composition, which includes vitamins, will also encourage a positive protein balance in muscle tissues, which helps the body maintain or gain muscle.
Pick recipes with lots of proteins, lipids, and complex carbohydrates for breakfast. Your body will “absorb the products of the recipes more slowly” as a result of this decision, which will also help you feel fuller for longer.
Following the training
Your body needs to create muscles after a workout, therefore the shake will be crucial to the process. In essence, the beverage will give the body the amino acids it needs to strengthen muscles.
Choose recipes high in proteins and simple carbohydrates (fruits and honey, for instance) post-workout. The high intake of carbohydrates causes the hormone insulin to act, which is hostile to the other catabolic function of muscle tissues.
This option will aid in the recuperation of muscle tissues.
Just before bed
The consumption of protein during this period is interesting. Protein synthesis is primarily done during sleep as the body repairs damaged cells. Therefore, give slow-digesting proteins like albumin and casein, which are absorbed throughout the night, priority.
For dinner, choose dishes that have slow-digesting proteins along with the ingestion of healthy fats, like peanut or almond paste. Ideally, carbohydrates should be digested slowly, like porridge.
Protein shakes recipes:
As you can imagine, these smoothies don’t require extraordinary cooking skills, just select the right ingredients, add them to your blender and voilà: the meal is ready!
Banana shake
A protein vitamin is rich in potassium and animal proteins. In addition, due to its low glycemic index, it is recommended for pre-workout or breakfast:
Mix this:
- 1 banana;
- 1 teaspoon of cinnamon;
- 20 grams of vanilla-flavoured whey protein;
- 2 dessert spoons of oatmeal;
- 200 ml of light soy milk or skimmed milk;
- Ice.
Strawberry, banana and coconut shake
This vitamin is extremely creamy since it is rich in fats – the good ones, you see. Some blenders will not be able to blend all the ingredients, so add them gradually.
Mix this:
- 1 cup of strawberries;
- ½ frozen banana;
- 240 ml of unsweetened coconut milk;
- ¼ cup of grated coconut;
- 30g of strawberry-flavoured whey protein.
How to prepare:
- In this case, you will beat all the ingredients, except for the grated coconut, until you have a homogeneous mixture.
- If the solution is too thick, you can add water little by little until you reach the ideal point.
- Once you reach the point, add the grated coconut and beat for another 15 seconds and your shake will be ready.
Shake with spinach and fruits
This recipe is a meal replacement. Her ingredients are based on a balanced meal with three macronutrients. The most suitable time is breakfast, or pre-workout if you do it at least 2 hours before physical training.
Mix this:
- ¼ of avocado;
- 2 cups of spinach;
- 1 green apple;
- 1 frozen banana;
- 2 cups of water;
- 20 grams of whey protein;
- 2 tablespoons of chia.
How to prepare:
Beat all the ingredients in the blender for about 30 seconds, if you still don’t reach the ideal point, add a little water until you reach the point.
Conclusion:
In this short article, we answered the question “Do protein shakes make you fat?”, and have shown you the best time of the day to consume a protein shake and also shared with you healthy protein shakes recipes.
