.
Contents of Bodybuilding Shakes
A good muscle building shakes should contain necessary ingredients such as:
Protein
There are some common types of protein commonly used in making shakes for bodybuilders; they are whey protein, soy protein, casein protein, and whey protein isolate. Among these four types of proteins, the whey protein is the most common among them, which most bodybuilders often use as supplements. Unlike any other protein supplements with few extra grams of carbohydrate like whey protein isolate, the whey protein contains higher amount. The reason why casein protein is not used as often as the others are because it’s digesting process is slow. And the only time it is usually taken is when you are getting ready to go to bed. At that point in time, the protein should be able to digest before morning. Casein protein is important to your shakes because it helps prevent your muscles from getting to a muscle-burning stage which is also known as the catabolic stage. The last but not the least among them is soy protein. Soy protein is gotten from soy beans and has far more carbohydrate than all the other three put together.
Carbohydrate
Adding carbohydrate to a bodybuilding shakes is dependent on some factors such as losing weight or gaining more muscle. When a muscle builder is trying to lose weight, he or she is unlikely to add more carbs to the shakes than it already contains. But when trying to add extra weight or bulk up, it is advisable to add carbohydrate rich food sources such as oatmeal. By adding more carbohydrate to the shakes, you are in other words increasing the amount of calories it contains. And more calories mean more weight.
Fats
Adding fat to a bodybuilding shakes is highly dependent on the bodybuilders goal. It is important that adding fat to your shakes is carefully done because not all fats are healthy enough for a bodybuilder. There are certain fats that can be added to your shakes to get a good result. These fats can be gotten from, flaxseed, almonds, avocado, coconut oil, olive oil and some others.
How to Make Protein Shakes at Home
Making protein shakes is not a difficult for anyone who desires to incorporate shakes into his or her bodybuilding diet. Usually, all shakes that I know of are made from a combination of fruits and whey protein, but nowadays, more researches have been made and new combinations are now available. People now add other things such as banana to their shakes and some other ingredients to their protein shakes. Protein shakes are used as supplements for protein which can be gotten from your normal diet. The word “supplement” means “addition.” This means that protein shakes should not be used as replacements, they should only be used for supplements and nothing more.
Let’s cut to the chase. Here are some of the tips on how protein shakes can be made from home.
Guidelines
1. Pour at least 1% of any choice of milk to a blender (whether whole milk or skim milk), add whey protein to it (just one scoop). Ensure that your blender is off while you add up all your ingredients.
2. Blend your mixture at a medium speed with lid tightly closed for about 15 seconds and then take off the lid when you are done.
3. At this point, you can add more stuff to your 15 minutes blended whey protein and milk. You can add banana now. Peel your banana and cut to sizable pieces and add to the blende. You can also add your strawberries. But make sure that they are properly washed. Cut them into smaller sizes to make blending easy and blend all of them together.
4. This time, your blending speed should be at the max level to enable easy blending. But start slowly and gradually increase it to the max to avoid spilling. Blend for at least 45 seconds after which your shakes are as good as ready.
5. Your shake is ready and you may consume immediately or store in the fridge until you are ready to consume.
Disadvantages of shakes
Protein shakes are in no doubt good supplements for the bodybuilders who don’t get to consume the necessary amount of protein they need for their workout routine. So taking supplements seems to be the next option. But for almost every good thing, there is always a disadvantage.
1. Protein shakes causes osteoporosis: indulging in a diet with excess protein for a long time has the potential of causing osteoporosis because in the process of taking too much of protein, calcium dwindles.
2. It causes Constipation: if your diet is a high protein based one and you consume enough vegetables and fruits to balance it up, you are likely to experience constipation.
3. Bloating: if you are allergic to products that contain soy or milk, then experiencing bloating or even gas is certain.
4. Causes Dehydration: a high protein based diet has the potential of making one dehydrated, which is risky and can also result to kidney stones.
Bodybuilding shakes are generally good for bodybuilders who do not get all the required nutrients from their diet. But if you are not careful with your choices of supplements, you mind end up sabotaging the achievement of your goals which I guess is building muscle mass.
Contents of Bodybuilding Shakes
A good muscle building shakes should contain necessary ingredients such as:
Protein
There are some common types of protein commonly used in making shakes for bodybuilders; they are whey protein, soy protein, casein protein, and whey protein isolate. Among these four types of proteins, the whey protein is the most common among them, which most bodybuilders often use as supplements. Unlike any other protein supplements with few extra grams of carbohydrate like whey protein isolate, the whey protein contains higher amount. The reason why casein protein is not used as often as the others are because it’s digesting process is slow. And the only time it is usually taken is when you are getting ready to go to bed. At that point in time, the protein should be able to digest before morning. Casein protein is important to your shakes because it helps prevent your muscles from getting to a muscle-burning stage which is also known as the catabolic stage. The last but not the least among them is soy protein. Soy protein is gotten from soy beans and has far more carbohydrate than all the other three put together.
Carbohydrate
Adding carbohydrate to a bodybuilding shakes is dependent on some factors such as losing weight or gaining more muscle. When a muscle builder is trying to lose weight, he or she is unlikely to add more carbs to the shakes than it already contains. But when trying to add extra weight or bulk up, it is advisable to add carbohydrate rich food sources such as oatmeal. By adding more carbohydrate to the shakes, you are in other words increasing the amount of calories it contains. And more calories mean more weight.
Fats
Adding fat to a bodybuilding shakes is highly dependent on the bodybuilders goal. It is important that adding fat to your shakes is carefully done because not all fats are healthy enough for a bodybuilder. There are certain fats that can be added to your shakes to get a good result. These fats can be gotten from, flaxseed, almonds, avocado, coconut oil, olive oil and some others.
How to Make Protein Shakes at Home
Making protein shakes is not a difficult for anyone who desires to incorporate shakes into his or her bodybuilding diet. Usually, all shakes that I know of are made from a combination of fruits and whey protein, but nowadays, more researches have been made and new combinations are now available. People now add other things such as banana to their shakes and some other ingredients to their protein shakes. Protein shakes are used as supplements for protein which can be gotten from your normal diet. The word “supplement” means “addition.” This means that protein shakes should not be used as replacements, they should only be used for supplements and nothing more.
Let’s cut to the chase. Here are some of the tips on how protein shakes can be made from home.
Guidelines
1. Pour at least 1% of any choice of milk to a blender (whether whole milk or skim milk), add whey protein to it (just one scoop). Ensure that your blender is off while you add up all your ingredients.
2. Blend your mixture at a medium speed with lid tightly closed for about 15 seconds and then take off the lid when you are done.
3. At this point, you can add more stuff to your 15 minutes blended whey protein and milk. You can add banana now. Peel your banana and cut to sizable pieces and add to the blende. You can also add your strawberries. But make sure that they are properly washed. Cut them into smaller sizes to make blending easy and blend all of them together.
4. This time, your blending speed should be at the max level to enable easy blending. But start slowly and gradually increase it to the max to avoid spilling. Blend for at least 45 seconds after which your shakes are as good as ready.
5. Your shake is ready and you may consume immediately or store in the fridge until you are ready to consume.
Disadvantages of shakes
Protein shakes are in no doubt good supplements for the bodybuilders who don’t get to consume the necessary amount of protein they need for their workout routine. So taking supplements seems to be the next option. But for almost every good thing, there is always a disadvantage.
1. Protein shakes causes osteoporosis: indulging in a diet with excess protein for a long time has the potential of causing osteoporosis because in the process of taking too much of protein, calcium dwindles.
2. It causes Constipation: if your diet is a high protein based one and you consume enough vegetables and fruits to balance it up, you are likely to experience constipation.
3. Bloating: if you are allergic to products that contain soy or milk, then experiencing bloating or even gas is certain.
4. Causes Dehydration: a high protein based diet has the potential of making one dehydrated, which is risky and can also result to kidney stones.
Bodybuilding shakes are generally good for bodybuilders who do not get all the required nutrients from their diet. But if you are not careful with your choices of supplements, you mind end up sabotaging the achievement of your goals which I guess is building muscle mass.
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