You can drink whey protein after a workout too, as its quick digestion helps your muscles repair themselves very quickly.
Casein comes from animal products and therefore is not suitable for vegan diets. If you want to digest your protein powder slowly and don’t want animal products, opt for pea powder instead.
Soy protein powder tends to be cheap, while egg protein powder tends to be very pricey. If budgeting is an issue, opt for soy protein powder to get additional amino acids.
Hemp and rice protein powder don’t contain as much protein as other types of protein powder, so be sure to supplement protein to your diet in addition to using these options.
If you are getting less than the regular recommended amount, consider first changing your diet or taking supplements before you use protein powder. Protein powder can give you a boost, but it can also make you gain weight if not used while working out regularly.
For example, if you weigh 150 lb (68 kg), you need to take 218 g (7. 7 oz) per day to repair and strengthen your muscles.
There is a debate over whether drinking protein shakes before or after a workout is better. Do whichever feels more comfortable for you and is more convenient for your lifestyle.
Spread your protein consumption about 3 or 4 hours apart to fully digest the previous meal or drink before moving on to the next one. Protein is extremely filling, so you likely won’t feel like eating anything for a few hours anyway!
The liquid base is usually a form of milk or yoghurt, but plain water is also perfectly usable and will reduce the calories of the shake. Opt for milk or yoghurt if you want more protein, but use water if you don’t want to go over your daily amount. Some common fruits to include in a protein shake include bananas, berries, and mangos, but choose fruits that you like. Avoid juicy fruits like grapes and oranges as their flavors will not come through as strong and will make your shake much more watery.
Be sure to use at least 0. 5 cups (120 ml) of liquid to effectively blend all the ingredients together. For a sweet option, mix together 1 cup (250 ml) of vanilla almond milk, 30 g (2 tbsp) of protein powder, 1 banana, and a handful of chopped berries.
You can lose some protein powder if it gets stuck to the sides of your container, so take care to get all of the powder in the liquid for maximum protein intake.
Use a handful of berries, a whole banana, or other chopped fruits to add to your blender for a sweet and flavorful touch. You can also add a handful of nuts, like almonds or peanuts, to your smoothie for additional fiber, protein, and flavor. Blend it for a little longer to break up these harder ingredients.
If the shake still seems too liquidy, add some more toppings and yoghurt to thicken it up. If the shake seems too thick to drink, add some more of your liquid base and blend it again to loosen it up.
While it’s not very elaborate or especially delicious, this is perfect for when you don’t have the energy to break out multiple ingredients and prepare a specialty drink. Add honey to your drink to make it go down a little easier and to add a sweet, smooth flavor.
Opt for vitamin D milk, if available, to further supplement your nutrition. One glass of milk provides 1/3 of the recommended daily amount of calcium, so mix protein powder and milk sparingly.
You can also blend protein powder and coffee together, resulting in a foamy cappuccino-like drink. This works best with iced coffee. If you want to prevent clumping altogether, add milk first, then add protein powder and mix together the milk and powder with a fork. Then, add the coffee and constantly stir to break up any remaining chunks. [9] X Research source
