Protein shakes have become so entwined with the fitness culture that many people believe them indispensable. While this is not true -- whole foods provide complete nutrition and are a better option almost every time -- protein shakes can be a convenient solution for nourishment on the go. Doctoring your favorite shake mix can improve your results, but the exact additions depend upon your particular goals.
Muscle Growth
Adding creatine to your protein shake may help you build muscle faster. Creatine is an amino acid that helps to provide energy to your muscles during anaerobic exercise, and supplementation helps some people -- but not all -- to perform better during workouts. You normally get creatine from meat and fish, but nobody wants to put tuna in the blender with their shake. Supplement stores sell powdered creatine just for this purpose. Follow the directions on the label, but you generally just add a scoop of the creatine with your scoop of protein powder. Some protein powders already have creatine mixed in, so read your label to avoid unnecessary expense.
Weight Gain
Protein shakes are an effective ally for those trying to gain weight. They provide a hefty dose of protein in a compact, quickly digested form that won't leave you too full for your next meal. If you have a problem eating enough calories throughout the day, adding calories to your protein shake can be a lifesaver. Add a banana for an extra 100 calories, plus two tablespoons of peanut butter for another 200 calories. Use yogurt instead of milk as your mixer, and sprinkle in ground flax seed for extra fiber and omega-3 fatty acids.
Pre/Post Workout
Protein shakes are an ideal way to feed your muscles both before and after your workout. Before your workout, you want 35 g of carbohydrates for every 10 g of protein to reduce muscle breakdown and initiate muscle repair. After your workout, you need to boost the carb content a bit to help replenish your glycogen stores, so the ratio increases to about 2:1. The nutrient profiles of protein shakes vary so widely that it's impossible to predict exactly how many carbs you'll need to add -- read your label to see how many are already in there, and compare it to the amount of protein. If you do need to add carbs, fruit is an excellent choice. The simple sugars in fruit digest quickly, speeding the fuel into your bloodstream so it can help your body recover while the window of opportunity is still open.
Weight Loss
Dieters frequently assume that protein shakes can help them lose weight. They can if used as a meal replacer, but not as an extra snack -- your goal is to cut calories, not increase them. Your shake should be the lowest calorie, fat-free mix you can find, and tweaking the mixing instructions may give you better results. If you must use milk, use skim milk or an unsweetened almond or soy milk. Even these low-fat options add calories though, so using water is your best bet. If you mix your shake in the blender with water and a handful of ice cubes, you end up with a slushee-like drink that provides only what's on the label and nothing more. The blender also incorporates air, which helps to fill your stomach.
References
- University of Maryland Medical Center: Creatine
- MayoClinic.com; Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky; August 27, 2009
- Bodybuilding.com; A Review of Pre-Workout Nutrition Protocols and Ribose; Christopher Mohr
- Bodybuilding.com; The Importance of Post Workout Nutrition; John Berardi
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