Protein Shake

As people get more and more interested in health and personal nutrition grows, you find more people wanting to try a protein shake as a method to help with weight loss or improve performance in athletic activities. Are protein shakes necessary? It is true that most people can obtain all the protein they really require from a varied diet of food and drink. The FDA recommends a daily intake of protein for normal healthy adults of 0.75 grams of protein for each kilogram of body weight. That works out to between 45 and 56 grams of protein per day. Read more to find out what protein shakes are made of, what their true health benefits are, as well as a recipe for what I think is the best protein shake.

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Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition (ISSN) says that protein shakes are safe for fit and healthy people, and are primarily used by athletes who require protein immediately after their workouts. You probably have seen whey protein shakes, but you can also find egg, rice, and soy as the protein base. You can make your own shakes or use a premade shake. Since many people won't be able to immediately make a meal right after a workout, ready-made shakes are often a great alternative.

The ISSN reports that protein shakes are a good way to make sure you are getting enough protein, when you drink them as part of a diet that is both balanced and full of nutrients. This is in direct opposition to some who counter that a protein shake may be bad for your bones or kidneys.

· Even though preliminary research has not proven the role of protein shakes in sports and in building muscles, they might offer some benefits. An endurance-level athlete might find it helpful to use protein shakes in training. This is because protein does help the body recover after an intense bout of exercise. Protein shakes help do this primarily by restoring muscle glycogen which is a source of fuel for exercise, that can easily get used up during an intense workout.

For the strength type of athlete, a protein shake may also help repair damaged muscles that may occur from serious body building. A general fitness individual who works out a good amount but isn't interested in running marathons or bodybuilding could also benefit. We are talking about the type of person who runs a couple times a week might lift a couple times a week.

There is research that indicates there may be other benefits too. For example, in a study of 130 . Marines, scientists took a look at heavy exercisers who added 10 grams of protein, 8 grams of carbohydrates, and 3 grams of fat to their diet. The study found that they had less infections, reduced heat exhaustion, and less sore muscles. It is possible that certain protein shakes migt help with weight loss,as well, but these results are only preliminary.

This is one of my favorite protein shake recipes.  Enjoy!

• 1 scoop of chocolate protein powder
• 1 tsp of peanut butter or almond butter
• 1 tsp honey
• 1 tsp of coacoa powder
• 1 banana
• 1 cup of non-fat soymilk
• 4 ice cubes