Protein shakes can pack quite a hefty load of calories and carbs, but certainly fit into any diet so long as you include the nutrient content in your plan. Portable blenders that serve as your drinking cup as well, make it much easier to drink your shake immediately after your workouts, maximizing glycogen and amino acid uptake. Including complimentary fruits and vegetables, like kiwi and spinach, increase the likelihood you get plenty of vitamins and minerals while you are on a diet.
Step 1
Draw-up your meal plan for the next day, replacing one to three of your meals and snacks with a protein shake. Account for all the calories, carbs, protein and fat in the protein powder, milk, juice, fruits and veggies you will be using. Ensure your shake falls within the range of calories, carbs, protein and fat in your diet.
Step 2
Drink a protein shake as your pre-workout meal, especially if you have very little time to cook and digest your food. Blend one serving of protein powder or 24 g of protein per scoop, 1 cup of water, 1 tbsp. of natural peanut butter and a cored apple 30 minutes prior to your workout. The apple will provide you with sustained energy through your workout compared to a rapid surge of energy from a banana.
Step 3
Consume a protein shake as your post-workout meal instead of a bowl of spaghetti. Blend two servings of whey protein powder or about 48 g of protein with 1 ½ cups skim milk, a ½ cup of water, a ½ cup of fresh pineapple and a small banana, particularly if the goal of your diet is to maintain muscle mass while burning plenty of fat. The amino acids in the protein powder and cow milk, and the glucose in the fruit are more readily available to stimulate muscle repair and remodeling, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues, published in the "Strength and Conditioning Journal."
Step 4
Make your bedtime snack using casein protein powder and skim milk or water. Blend two servings of casein protein powder with a 1 cup of skim milk for a 330-calorie drink. Blend two servings of casein powder with 1 cup of water for a 240-calorie drink. Casein protein is absorbed more slowly into the blood, preferable for your sleep-induced fast compared to whey protein.
Tips and Warnings
- Substitute apples for seedless oranges. Add 1 tbsp. of chopped walnuts to your shakes, increasing your omega-3 fat intake.
- Protein shakes are supplements to a well-rounded diet; do not drink more than three shakes per day.
Things You'll Need
- Portable blender
- Skim milk
References
- "Strength and Conditioning Journal"; Pre- and Postexercise Feeding; Jose Antonio, Ph.D., October 2007
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
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