What makes a great protein shake?
Timing is everything. Here’s how to build a healthier shake with all the nutrients your body needs after exercise.
The best time to have a protein shake is after a workout, since in the hour immediately following exercise, your body is craving nutrients and fluids to help replenish energy stores and allow worn-out muscles to recover. A beverage can be a perfect delivery system, but that doesn’t mean you can just toss anything into your PERFORMA Shaker Cup. Your muscles require a balance of carbohydrate and protein, ideally in a 3:1 or 4:1 ratio. When choosing a protein powder, simple is best. Look for a clean and uncomplicated ingredient list such as 100% Whey Isolate Protein or an Isolate and Concentrate Protein.
Experiment with milk alternatives like almond, soy, coconut and rice milk. They feature different flavor profiles, and most are fortified with calcium and vitamin D, another important nutrient for bone and muscle health.
With so many products available it’s tough to choose the right protein for you.
There are so many types of protein available on the market and we know that it can be hard to choose sometimes:
Here we will cover the three most common types of protein powders available, Whey Proteins, Blended Protein and Casein Protein.
The undisputed king of proteins. Here’s why: whey proteins are quickly and easily digested (hence the “fast-acting” description that they’re often given), they are loaded with Essential Amino Acids (EAAs)–including the three Branched Chain Amino Acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen. Whey proteins are available in several forms. The most basic is whey concentrate. Whey protein isolates have much of the fat, lactose and other undesirable elements ‘isolated’ out. Whey peptides have been hydrolyzed, or broken down, for even faster digestion. So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates.
About 80% of the protein in milk is casein. Often referred to as a “slower-acting” or “time-released” protein because it is digested and absorbed much more slowly than other proteins, casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.
If you can only afford one type of protein, consider going with a blend. Combining faster-, intermediate-, and slower-protein sources, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, or egg.
Whichever Protein you decide is best for you, make sure to pair it with one of our PERFORMA Shaker Cups for smooth mixing and solid quality!!