Shakes are a phenomenon that is taking over the workout world. According to MayoClinic.com, the average adult needs between 46 and 56 grams of protein per day, depending on weight, health and activity levels. Protein make you feel full longer, therefore protein shakes can help curb your appetite if used in place of a meal or as a snack. Many fitness centers now offer recovery shakes for people to re-energize after a workout. While some fitness lovers consume shakes in order to bulk up their muscles, others drink shakes in order to cut calories and lose weight.
What to Look For
Everyone has a different idea of what shake is best. The best shake for you depends on individual factors, such as your weight, your weight-loss goals, your health and your activity level. If you’re looking to replace a meal with a shake, you need to find a shake with a high amount of protein and maybe even some fat. These ingredients will allow you to remain full and satisfied until your next meal. If you’re looking for a shake to re-energize after a tough workout, while maintaining your metabolism, choose a shake with higher levels of carbohydrates. For a healthy snack filled with protein and nutrients, choose a shake with low levels of carbohydrates and middle levels of protein. Always choose a shake with low levels of sugar, which will later turn into fat and could cause weight gain.
Best Pre-made Shakes
While the shake you choose should depend on your individual factors and goals, here are some of the best recommended shakes. Runners World recommends the Balanced Diet pre-made shakes available, which are a great way to start the day with fiber, soy, carbohydrates, vitamins and minerals, while saving you 60 calories and up to 6 grams of fat that you’d consume in other drinks or breakfast choices. BellaOnline recommends Ensure Lite and Zone Perfect for those trying to stay full and satisfied longer, Myoplex and Atkins for those just looking for a snack and who are watching carbohydrate intakes, and Metrix for highly active people looking to re-energize or to skip a meal.
Best Homemade Shakes
The best way to consume the right amount of calories, protein, fat, carbohydrates and sugar for you is to make your own shakes and control what goes into them. Methodsofhealing.com recommends blending a mixture of fresh fruit, low-fat yogurt and ice cubes. For a natural sweetener, use a spoonful of honey or a few drops of vanilla extract. For extra protein, easy-weightloss-tips.com recommends using bananas or peanut butter, or purchasing protein powder from a local health store. For a meal replacement, use as many fruits and vegetables as possible. For 70 different shake recipes, visit www.projectswole.com/diet/70-protein-shake-recipes/.