What Is A Whey Protein Shake?

Whey protein shakes are a supplement that can help enhance your efforts at building muscle or losing weight. Whey protein is a derivative of cow's milk and offers a high-quality, complete protein. Shakes usually include whey protein along with other ingredients, such as milk, juice, fruit and additional supplements.

Whey Protein

Whey protein is a powder derived from the cheese-making process. When milk is heated, a portion congeals to make curds -- which is removed to make cheese. Manufacturers then filter the remaining liquid, or whey, dry it to form a powder and then package it for sale. Whey protein comes in two types: concentrate and isolate. Concentrate is less pure and contains between 29 and 89 percent protein, while isolate offers at least 90 percent protein per serving. You can purchase the powder to mix into juice, milk or water or blend with fresh fruit and yogurt to make homemade whey protein shakes. Premade whey protein shakes are also sold from refrigerated cases at gyms, health food stores and some supermarkets.

Benefits

Whey protein is a complete protein, meaning it contains all the amino acids that the body cannot produce on its own. It is readily absorbed and made quickly available to the muscles, so strength-training athletes often drink a whey protein shake immediately after a workout to encourage muscle repair and growth. You may also drink a whey protein shake as part of a low-calorie plan. Protein digests slowly, helping you to feel full longer, so it makes a satisfying snack. Whey protein may also enhance immunity and offers some compounds that may help in the treatment of cancer. The manufacturing process removes most of the lactose from whey, making it an option for those who cannot tolerate dairy. If you are severely lactose intolerant, you should stick to isolate which has the least lactose.

Considerations

Some whey protein powders contain additional ingredients, including sugars, carbohydrates and other supplements. These ingredients may increase the calorie count of the powder. Also know that supplements, such as additional amino acids and herbs, are not regulated by the U.S. Food and Drug Administration. Read ingredient lists to make sure you know what you are getting when you purchase a protein powder.

Recipes

Premade whey protein shakes can be expensive. Making your own at home saves money and puts you in control of the ingredients. A simple pre-workout shake blends together 8 oz. of water, 1 scoop of whey protein and ½ a banana in a blender. You could also blend together a shake with 12 oz. of water, 1 scoop of whey protein, 8 frozen strawberries and 1 tbsp. almond butter. Adding yogurt, milk, other types of fruit and juice are ways to add variety to your shakes.