With so many people living fast paced, hectic lives, protein shakes have become a healthy, cheap, at home version of fast food. Some people frequently pile in a half dozen fruits and protein powders into a blender in an attempt to provide their bodies with a power punch that will last them several hours. Knowing what foods to include and why can significantly improve your chances of making your own efficient and effective power protein smoothie.
Whey
Whey protein powder is extremely popular in today's body building world. Whey is a derivative of milk, it digests in as little as 45 minutes and it contains little to no unnecessary filler calories. One 30 g serving of whey powder contains as little as 120 calories, but as much as 24 g of protein. The U.S. Department of Agriculture recommends that adults to live sedentary lifestyles eat approximately 0.4 g of protein per lb. of body weight, which makes the fast digesting whey an ideal source of daily protein.
Vitamin C
Vitamin C is a necessary nutrient required by the body for normal growth. Vitamin C is also a powerful anti-oxidant. Anti-oxidants are nutrients that prevent the damage caused by free radicals, which are residuals that appear when the body transforms food into energy. Some foods high in vitamin C are strawberries, which contain more than 130 percent of your daily recommended vitamin C intake, and oranges, which contain more than 115 percent of your recommended intake.
Liquids
Any smoothie requires a moderate amount of liquid to be mixed in, otherwise the consistency will be more slush than smooth. While the option of using water certainly offers a zero calorie, zero taste intrusion, it also provides zero power boost to the body. Soy milk as an alternative helps pack in an added protein punch, with very few unnecessary calories included in the mix. Soy also contains other nutritional benefits that water can't touch. A 2003 study conducted by Dr. Julie Eisenstein at the USDA Human Nutrition Research Center, found that eating soy protein can lower the bodies overall energy intake, thus assisting with fat loss and weight control.
Misconceptions
Many people believe protein shakes are reserved only for those who aim to gain muscle mass through power lifting. In this case, perception is far from reality. Protein is often introduced into the system through grain-fed beef, which is extremely high in calories and saturated fat. A power protein shake can provide your body with a massive influx of essential vitamins and minerals, with little to no negative effects on the side.
Time Frame
If the purpose for eating a power protein shake is to provide a energy boost for an upcoming activity, MayoClinic.com recommends one two to three hours beforehand. This allows all of the food in the shake to digest enough to leave the gut, thus allowing the nutrients to be absorbed. Participating in a high-energy activity too soon can result in a run-down feeling. This is due to the body keeping energy in reserve which is used to digest the food in the gut.
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