I woke up this morning excited about my day and went straight into the kitchen to fix myself some breakfast. As I looked into the cupboard (do people say “cupboard” anymore?), I was disappointed to see the same boring protein shakes staring back at me. I know that I have to get enough protein everyday to complement my weight lifting. If I don’t get enough protein, then my muscles won’t be able to grow, right? But does it have to be so bland?

Well, the first thing you can do to improve the taste and not traumatize your taste buds is to add flavoring to your protein shakes. Fruit, peanut butter, flax seeds, even chocolate (but watch that sugar!) can add some much needed zest to your daily routine. Even so, you’ll still probably get tired of drinking liquid meals all the time ‘ so what’s the solution? Simple: Don’t drink them all the time.

Most of your meals should be coming from whole foods anyway. You need to get plenty of fiber, vitamins, and other nutrients which are often not available in your everyday protein powders. Even if they are, it just isn’t the same, is it? Remember one protein shake supplements were created. OK, they were made to make money, but besides that they help to fill in gaps when we can’t get enough protein from other sources. Most of our protein sources are less convenient for our busy lifestyles. We can’t always drive around with chicken, milk, tuna, or almond butter (trust me when I say that all you’ll get is a dirty shirt and a bunch of laughing coworkers).

Nevertheless, these whole foods should make up the bulk of your diet, at least the protein part of it. This will make life a little more exciting, and when you do need to add some liquid meals they won’t be such a drudge. When you consider that many experts recommend 1.5 g protein per pound of body weight each day, you will likely need some protein shakes as part of your overall weight gain plan. Add some variety to make things easier for you.

In a previous article, I shared the story about my friend who drank protein shakes without lifting weights. In all his excitement, my friend failed to add a tiny, minuscule, trivial little ingredient ‘ resistance exercise.

If you don’t add strength training to the picture, just increasing your calories will not build muscle. You have to force your body to build muscle, since it requires much maintenance. In other words, you have to force your body to build muscle by exposing it to strength training. When your muscles are challenged by unusually heavy weights (at least unusually heavy for your muscles), your body will respond by gradually increasing muscle mass.

Technorati Tags: Else, Protein, Shakes, Sick

Else · Protein · Shakes · Sick

What do I mean when I say that protein powders make me sick? Well I don’t mean it literally of course. I just mean that it’s gotten really boring because I have to drink the same shakes every day. So do you really have to drink these products if you want to gain muscle?

My answer would be no way. As you probably know, you have to combine weight training with a proper meal plan to grow muscle. That diet must include sufficient calories and lots of protein (as well as healthy carbohydrates and fats, believe it or not). Most of your diet should come from solid foods. Eggs, fish, chicken, and other sources provide you with tastier ways to get your protein, but you will need a lot of it! That’s where it gets tricky. If you’re planning on building large amounts of muscle, you’ll have to take in lots of protein. The exact amount will depend on lots of factors including your current weight, your exact muscle building goals, and your metabolism.

However, many muscle experts and bodybuilding gurus will tell you that your protein requirements will be quite high such as 1.5 g of protein per pound of body weight. That’s a lot of protein! Beginners can especially find it challenging to get enough protein in their diet. It’s easy to see how protein shakes could supplement your diet.

But what about the boring taste of protein shakes? Well, you can try different Brands for one thing, but you might still be disappointed by the bland taste. Of course, a simple thing you can do to improve the taste is to add some kind of flavor to your otherwise bland shakes. Fruit, peanut butter, flax seeds, even chocolate (but watch that sugar!) can add some much needed zest to your daily routine. An even better option might be to find a set of protein shake recipes that will spice up your drinks and make your diet a little more exciting. While you’re at it, you might as well pick a comprehensive muscle building program that includes specific exercises in other tips on how to put on large amounts of muscle safely and efficiently.

Technorati Tags: Drinking, Protein, Shakes, Tired

Drinking · Protein · Shakes · Tired

Everyone knows that exercising can help speed your metabolism and help burn fat. But did you know that nutrition is actually more important than exercise when it comes to staying lean? And that if you cut back on exercising, you can still stay lean as long as you eat well? (That’s where the best protein drinks come in!)

 A recent study conducted by Loyola University, University of Ibadan, Howard University, Johns Hopkins Bloomberg School of Public Health and University of Wisconsin, and published in the September 2008 issue of the journal Obesity, showed some very interesting results when it comes to exercise versus nutrition. 

The study took a group of obese African American women from metropolitan Chicago (average weight: 184 pounds) and compared them to slender women in rural Nigeria (average weight: 127 pounds). It was expected that the slender Nigerians would be much more physically active and burning more calories than the obese Americans, but the researchers found that both groups of women, slender and obese, had the same activity/energy expenditure levels! 

Their diets, however, were dramatically different. The women from Chicago ate 40 – 45% more fat and plenty of high processed foods. The women from Nigeria, on the other hand, ate plenty of fiber and unprocessed carbs and skipped the fat and animal protein, or just ate small portions of them. 

So what can you do to eat right to stay lean? Follow This High Protein Shake 3-Point Plan! 

#1. Eat the right ratio of foods at every meal. What’s the right ratio? A fist-size of lean protein, a fist-size of unprocessed carbs and a thumb-size of healthy fats. Your body needs the carbs to: 

• provide glucose to fuel your body and brain — glucose = fuel 

• provide fiber to curb hunger and stabilize blood sugar 

• burn body fat — if you don’t get a steady supply of glucose your body thinks it’s in emergency “starvation” mode and stores everything as fat instead of using it as energy You need the protein and fats to turn the carbs into glucose and create that steady supply. 

#2. Cut out processed carbs and other processed foods. They provide no nutritional value whatsoever. And when you eat processed foods, your body maintains excess water weight. It also stores fat because it’s in emergency “starvation” mode because it’s not getting any nutrition. 

#3. Eat a high protein shake for breakfast and plan ahead by having the ingredients on hand. This is so you can actually do points one and two. These shakes are easy to make, taste great and contain the optimum nutritional ratio. Plus, you can have them as a snack or as a meal substitute. To make the best protein shakes, add the following ingredients to a blender and mix to desired smoothness: liquid (water, non-fat milk, plain soy milk or plain almond milk); pure protein shake powder; good fat (omega oil, flax; green powder; fresh fruit; ice; optional essences and spices (vanilla, mint, cinnamon, nutmeg, or ginger). 

Ready to stay thin without exercising all the time? Start by getting the ingredients for your fast-metabolism smoothies that you can eat all day long…

Technorati Tags: 3Point, Breakfast, Exercising, Plan, Protein, Shake, Stay, Study, Thin, This, Without

3Point · Breakfast · Exercising · Plan · Protein · Shake · Stay · Study · Thin · This · Without

Many people resort to protein shakes as a means of weight loss and enhanced performance. One of the main ingredients in these drinks is protein, a compound known as a building block for muscle, bone, skin, and other tissues. Many experts believe that people who are healthy can benefit from drinking these enriched liquids. Meal replacement drinks are a great way to lose weight, increase protein intake, and increase muscle.

When it comes down to choosing a protein shake, you might be surprised by the variety of flavors, textures, and benefits that each drink has to offer. There are numerous flavors, ranging anywhere from chocolate to strawberry; and they can offer a variety of benefits. One shake can have more vitamins and protein, while another may provide a high number of carbohydrates. Choosing the right shake for you basically comes down to what it is that you are trying to achieve. If you want to lose weight it might be beneficial to choose a shake which offers weight loss properties. There are certain meal replacement drinks out there which have the power to satisfy hunger and boost your metabolism. The shakes which provide the consumer with more vitamins and healthy ingredients often times strengthen the immune system and aid the body in defending itself from illnesses.

Furthermore, when purchasing a protein shake be sure to find one that has a higher number of natural ingredients and lower number of unnatural additives. When a shake is made mostly with natural ingredients it will have a smoother taste. Yeast, chemical additives, and artificial dyes in shakes often provide the consumer with an unsatisfying taste and a reduced or non-existent amount of health benefits. So when it comes down to healthy meal replacement drinks try to find something that is natural and beneficial for your body.

Technorati Tags: Benefits, Protein, Shakes

Benefits · Protein · Shakes

Protein shakes are creating quite the craze among athletes and everyday people who want to eat healthier and lose weight. These shakes are convenient, healthy and delicious. However, in order to gain the most benefits, you have to be aware of the crucial ingredients which a good protein shake should contain. With hundreds of products out there, you can pretty much have any flavor you want, but at the same time you can get stuck with a product that leaves a terrible aftertaste, a product that is high in cholesterol, high in sodium, high in saturated fat, high in calories and high in sugars. That is why prior to purchasing a protein shake it is wise to examine the nutrition chart. Once you have found a product which satisfies the above criteria, your next step is figuring out the type of protein which the company uses.

The absolute best source of protein that a shake can contain is whey protein. Some older shakes may still contain animal protein. It is wise to stay away from animal protein. Our bodies have a difficult time breaking down animal protein and many people experience negative reactions following consumption. Therefore, whey protein is your best bet. It is the best and most valuable protein for the human body. This type of protein is easily digested and absorbed by the human body; furthermore, it contains essential amino acids. This brings me to my next point. When searching for the best shake, try to find one that is enriched with valuable vitamins and minerals. This will help you get the most balanced nutrition for the day. So if you ever wanted to try a protein shake but didn’t know quite where to start, follow these easy guidelines.

Technorati Tags: best, Makes, Protein, Shakes

best · Makes · Protein · Shakes

Millions of people drink protein shakes every day. They’re the ideal health food: delicious, convenient, portable, and (usually) highly nutritious. Whether you’re trying to lose weight, build muscle, or just improve your health, protein shakes can be an incredibly effective way to reach your goals.

A good protein shake can help you:

- increase your energy levels
- boost your metabolism to burn fat quickly (and safely)
- increase your lean muscle mass
- enhance your immune system
- reduce/eliminate your appetite and food cravings
- increase your heart health
- lower cholesterol and blood pressure
- promote healing and recovery

Unfortunately the tasty, often expensive, concoctions you get at your local “smoothie” shop probably aren’t your best options. The recipes used at these places are geared much more toward taste than nutrition. Simply put, they’re loaded with sugar — often 30 grams or more — and frequently have no more than 10 or 15 grams of protein. That nutritional profile is much closer to a milk shake than a protein shake!

If you really want to enjoy all the great health and fitness benefits of a protein shake, it’s best to make your own. You can control exactly what goes into it and “optimize” it for your own goals: less calories/fat for weight loss, more protein for muscle building, etc. But maybe the biggest benefit of making your own shakes is that you can load them up with ultra-healthy ingredients that you may not eat otherwise (eg. flax seeds, coconut oil, fresh/frozen berries, etc.)

Here’s my personal recipe for what I call “The Perfect $1 Protein Shake” — an extremely healthy, energy-boosting, muscle-building shake you can make in about 3 minutes. If you buy the ingredients in bulk like I do, the total cost-per-shake should be about a dollar. Not a bad price for something much healthier than your average fast-food meal and just as convenient…

(Note: The following recipe actually makes enough for about 2 medium-sized shakes… or 1 really big shake! Feel free to add more or less of each ingredient to suit your own tastes and needs.)

Put all of the following ingredients into a large, heavy-duty blender and blend until liquefied:

16 oz. Low-Fat, Organic Milk — A very tasty “base” for the shake with slow-digesting casein protein, calcium, and several vitamins/minerals. If you don’t drink milk you can substitute soy milk or filtered water.

2 – 3 Scoops Whey Protein Powder (Generally 30 – 50 grams of protein, depending on the brand) — If you haven’t already heard, whey protein is an incredibly healthy substance that isn’t just for bodybuilders. No other protein feeds your muscles or boosts your immune system like whey. Just about anyone can benefit from this amazing food! (Note: Try to avoid protein powders sweetened with the artificial-sweetener aspartame.)

1 Cup Frozen Berries — Packed with fiber and antioxidants — with a very low glycemic impact — berries are some of the healthiest foods you can eat. Unsweetened frozen berries can be purchased year-around and are a great substitute for ice in any protein shake recipe.

1 Tbsp. Virgin Coconut Oil — A “good” saturated fat with a variety of health benefits that is full of medium-chain triglycerides (MCTs), a great source of energy.

1 Tbsp. Natural Peanut Butter — A great-tasting, highly filling nut butter with healthy mono- and polyunsaturated fats. Recent studies have shown that peanut butter is great for dieters because it reduces hunger and food cravings more than almost any other food.

1 Tbsp. Ground Flax Seeds — Flax seeds contain all-important omega-3 fatty acids, a vital component to good health. They also contain lignans (powerful antioxidants) as well as healthy dietary fiber. Many people prefer the nutty flavor of ground flax seeds over the “fishy” flavor of flax seed oil.

1 Medium Ripe Banana — A good source of potassium, fiber, and healthy carbs, a ripe banana is a great way to sweeten any protein shake.

Optional sweeteners — If you want to sweeten this (or any) protein shake, two good low-calorie sugar-alternatives are stevia and xylitol, both of which can usually be found in health food stores.

As you can probably tell, my “Perfect $1 Protein Shake” isn’t exactly low-calorie. In fact it has quite a bit of healthy fat and a decent amount of carbohydrates. But keep in mind that you don’t have to, and probably shouldn’t, drink the whole thing at once — unless your primary goal is to pack on muscle (in which case you might want to drink 2 or more a day!). What I like to do is make a blender-full in the morning, drink a glass for breakfast, take some with me to have as a “pick-me-up” in the afternoon, and then drink the rest at night.

Remember, there are literally thousands of ways to make a protein shake. Find some recipes you really like and don’t be afraid to experiment. As long as you base it around whey protein, just about any shake you make should have plenty of health benefits!

Technorati Tags: Perfect, Protein, Shake

Perfect · Protein · Shake

Many people decided to start taking protein shakes or meal replacement shakes as an easy way to obtain the extra protein needed when bodybuilding. However, how do you make an informative decision on which shake is best? The market is flooded with many different types of protein shakes all claiming to help you achieve the results you are striving for. Read on for a few basic points to consider before you decide whether to take protein shakes or meal replacement shakes.
1. Protein Overload? Can you overload on protein shakes? We all know that protein is one of the most important aspects of a bodybuilder’s diet. Most professional bodybuilders seek out nutritionists and stick to a strict regimen under care of a professional. As an average gym enthusiast are you drinking protein shakes appropriately? Do you know just how much protein your body mass can handle? One important fact to remember is that the body can only utilize around 25 – 30 grams of protein per serving. Often time’s advertisements make claims of 50 grams or more in each serving. Beware that the overload of protein will not be utilized by the body. And that’s not to say these products aren’t good, it’s just to say not to decide based on that fact. If you do decide to go with one of these products- keep in mind you can divide the serving side in half.
2. The second thing to consider is what you are using it for. Most likely it will be for one of the following three reasons: to lose weight, increase your daily intake of protein, as a post workout recovery drink, as a meal replacement or to gain weight. If you are using the protein shake and meal replacement shake to help you lose weight then choose a protein intake that is low in carbohydrates. When choosing this make sure your looking at a product that has a protein to carb ration of 2:1.
3 Give consideration to the type of protein in the shake. Whey is a good protein source and quickly digested. Whey protein (the fastest digesting protein) is beneficial after a workout when you need to supply your body with nutrients quickly but not most favorable at other times. Soy protein for women, casein, egg white breaks down slower and supplies nutrients for a longer amount of time.
4.Watch your Calcium levels when taking protein shakes. It is important to remember that increasing your daily intake of protein will cause your body to leech and excrete this very important vitamin. Calcium supplements may be needed. This is especially important for women.
5.Convenience & Timing. Protein is essential to your desired results of building strong muscles. Protein shakes offer a convenient solution to arrive at the daily amount of protein you will need for your muscles to grow. While it is important to load up on the tuna, chicken and protein in your regular foods, there will be a few times in the course of your day when protein shakes will be the better option. Right after your long workout, it is vital to give your muscles the protein they need to help repair and rebuild.

Technorati Tags: meal, Protein, replacement, Shakes

meal · Protein · replacement · Shakes

Weight loss has become the main focus on many Americans minds since the new Millennium. Which, in turn is making the market millions off of the sales of vitamins and minerals, supplements, fat burners, health shakes, fitness equipment, and many other products.
With all these products available, it has become overwhelming to choose which product will be best for us. Some have even gone through all of the products and still have not found satisfaction. Below, you will find information on what is available on the market and hopefully find the right combination of weight loss products for you.
Vitamins, Minerals and Supplements
Taking the correct amount of vitamins and nutritional supplements is an important factor. Choosing supplements that fit well with your weight loss regimen and lifestyle is important.
There are hundreds of products on the market with different brands such as: TwinLab, Met-Rx, Glutamine, EAS, Muscletech, and many others. These brand names all carry different health and weight supplements such as: Vitamins A, B, C, D, E, and K or nutritional supplements such as CLA, protein blends, antioxidants, etc.
Keeping a journal of the foods you eat, will aid you in finding out which vitamins you need and which are best for you. Researching online or throughout nutritional books, will tell you which vitamins you are already getting plenty of. It could be a case of you getting too much of one particular vitamin, and not enough of another. The vitamins that you are lacking in your diet are the ones you want to supplement with vitamin pills or a nutritional supplement. If you are receiving the correct amount of vitamins and nutrition, your efforts will be safer and more effective.
Herbal Products
Herbal choices are another option for supplementing your diet. These are natural blends of vitamins that your body needs that don’t have harmful chemicals. Because they don’t usually have ingredients that hinder your body’s ability to burn fat and calories they are great for weight loss. You will get similar benefits as those of other supplements in a natural way, when using herbs. A list of great herbal choices are:
- CoQ10 with Creatine
- St. John’s Wart
- DHEA
- Saw Palmetto
- Ginko Biloba
- Sports Nutrition Products
Sports nutritional products can help you boost your energy and give you zest you need to succeed. That is, if you enjoy sports and are very active. Protein powders and shakes, nutrition bars, muscle building formula tablets and many others are great weight loss and sports products that are available to build muscle and strength. Metabolism boosters, oxygen supplements, amino acid blends, and whey proteins are others that also aid in the process. To be sure these products are safe for you be sure to seek the advise of your physician before using them.
Diet Related Products
There are related products that fit well with any diet. For example, with Weight Watchers, there are snacks and meals produced by the company to assist in weight loss. For the Zone Diet there are products such as books, nutritional Zone bars, Zone meals, etc. These products help you to stick to the unique plan of the diet.
Once you become familiar with the categories above, finding the right weight loss products will be easy. You are sure to notice those extra pounds shedding off in no time and enjoy a healthier body for life, once you determine which category best fits your lifestyle and weight loss needs.

Technorati Tags: Body, Finding, Loss, Regimen, Right, Weight

Body · Finding · Loss · Regimen · Right · Weight

Before you start changing the size of your waistline you first have to change the thinking in your head. If you are determined and committed to losing weight and you have the ‘what ever it takes’ attitude then you need to pay close attention to what I going to tell you in this article. This is not the latest fad diet where you’re instructed to eat nothing but carrots and tomatoes all day or eat a pound of bacon putting your system into an unhealthy chemical imbalance. And besides it’s not a permanent solution to your weight problem. This is just plain common sense that, if you do the deal, you will lose from 1 to 2 pounds a week and keep it off. This is all about protein. Now you might say, ‘Great, I can just eat a bigger steak or the equivalent’. While it’s true that you get protein from meat, you also get some other undesirable things like fat and cholesterol. But even without those bad things you couldn’t get the amount of protein you really need. Some people will say, ‘I’ll just cut back on my favorite foods and watch what I eat’. The problem with this approach is you get even less protein and you sacrifice getting the vitamins and minerals you need. Research studies have shown that cutting back on your favorite foods is the least effective way to lose weight. So what’s the answer? Research has shown the one of the most effective ways to lose weight is with meal replacement protein shakes. Why does this work so well? Because your body burns calories at the rate of 13.7 calories per pound of lean body mass whereas it only burns 3 calories per pound of fat. Increasing your protein intake will build your lean body mass and stoke the furnace to burn more calories. Here’s How Weight Loss Works If you eat the same number of calories that you burn, your weight won’t change. If you eat fewer calories than you burn and if that is 500 calories fewer then you’ll lose approximate 1 to 2 pounds a week. Since the calories from the food you eat are less than the calories you burn, your body has to make up the difference from somewhere. That ‘somewhere’ is your body fat. So if you eat only 250 calories less than what you burn you’ll lose about ½ pound per week and if you eat 1000 calories less you’ll be losing 2 – 3 pounds a week. The key to healthy weight loss is to make sure that you’re getting the maximum nutritional benefit from the food you do eat and you want those foods to be enjoyable. The two things that will derail a weight loss program fast are hunger and eating foods you don’t like. Meal replacement protein shakes will give you the protein you need along with vitamins and minerals. They’re tasty and if you make them properly you won’t experience diet killing hunger.

Technorati Tags: Loss, Weight

Loss · Weight

With the start of a new year, a lot of people are embarking upon a weight loss journey. They have their goals and motivation in place; however, as far as shedding those extra pounds, a lot of us don’t exactly know where to start. The two main factors of quick weight loss are healthy nutrition and exercise; however, there are certain steps we can take in order to improve our chances of weight loss success.

The first step towards weight loss success is protein consumption. It is a proven fact that eating protein with every meal improves our metabolic rate and helps us feel full hours longer.  If you wish to gain all of the health benefits of protein without any of the carbohydrates, cholesterol and fat, you can always try whey protein shakes. A lot of people consume these shakes as a part of their daily diet. They either substitute one of their meals with whey protein or they consume it as a delicious chocolaty treat. Another compound which has been found helpful in weight loss is fiber. Fiber has the ability to sustain our hunger and improve our metabolism. Apples are one of the best in-between meals snacks because they are rich in fiber and low in calories.

One of the most popular and effective steps towards weight loss is exercise. Physical activity is very important for anyone who is serious about losing weight. However, for many of us, committing to a fitness regimen is the most difficult part of weight loss. We will gladly take diet pills and eat healthy, but physical activity tends to be a weak point. Nonetheless, if you are serious about reaching your weight goals, you absolutely need to incorporate exercise into your daily routine.

Technorati Tags: Loss, Quick, Simple, Weight

Loss · Quick · Simple · Weight