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Best Ingredients for a Protein Shake


Best Ingredients for a Protein Shake

When it comes to muscle building fitness, 70% of the results that you see in the mirror come from your actions in the kitchen. Nutrition is the key to your success. One of the most convenient ways to supply your body with the right nutrients for muscle building is a classic protein shake. Creating the perfect shake involves more than a scoop of some generic whey protein powder with water. Let’s take a look at the best ingredients that you should be putting into your protein shake.

Protein Shake Ingredients

Protein Blend Powder

Whey protein isolate is effective for a short period of time post-workout. If you really want to extend the benefits of a protein shake then you want to go with a blended protein powder. Blends will typically consist of whey, casein, and egg or soy. Blends have been proven to do the following:

  • Increases protein synthesis for hours after ingestion
  • Supports muscle repair and recovery
  • Improves energy expenditure
  • Boosts performance
Milk

Studies are finally revealing that saturated fats are far from terrible. In fact, saturated fats help to increase growth hormone development. When making your shake, you will want to use milk. Use a whole fat milk pre-workout and a fat-free or reduced fat milk post-workout. Since milk is made of 60% casein and 40% whey protein, you will essentially be amping up your protein shake.

Creatine

It’s inexpensive, easy to find, and is one of the best additions you can make to your protein shake. Creatine is a bodybuilding legend, helping plenty of fitness enthusiasts reach their goal each year. One scoop goes a long way. The benefits include:

  • Boosts performance intra workout
  • Increases overall strength during workouts
  • Supports the post-workout recovery process
Glutamine

Glutamine is another very inexpensive supplement to purchase but don’t let the low price fool you. Like creatine, glutamine has been in the fitness world for many years. Include one serving with your protein shake. Glutamine has been shown to do the following:

  • Boosts muscle recovery post-workout
  • Increases immune response
  • Reduces delayed onset muscle soreness
The Recipe
  • 1 to 2 scoops of a protein blend powder
  • 1 cup of milk (whole before workout / fat-free after workout)
  • 1 to 2 scoops of creatine
  • 1 scoop of glutamine
  • ½ cup of ice
  • Blend until smooth
  • Enjoy

CONCLUSION

Nutrition can be tough. If you are just getting used to finding your way around the kitchen then this protein shake is going to be an easy recipe to work with. Dedicate as much effort to your nutrition as you do your training and you’ll be amazed at the results. Discover the top super foods for the budget savvy. 

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REFERENCES
  1. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. Epub 2006 Aug 8.
  2. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
  3. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.
  4. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
  5. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol (1985). 1997 Dec;83(6):2055-63.
  6. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55.
  7. Calder PC, Yaqoob P. Glutamine and the immune system. Amino Acids. 1999;17(3):227-41.

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