Protein Shakes - Do's & Don'ts
Whether you are a professional athlete, a regular gym goer, or a relative novice – protein shakes are everywhere. You can find ready-made shakes in high street supermarkets, in vending machines, and available over the internet. Yet there is debate as to how effective they are in comparison to a nutritious and balanced diet, with some experts even suggesting they may be bad for you. Here are some tips to maximise your protein intake without being counterproductive.
The first thing to consider when buying protein shakes is the sugar content. Generally, supermarket ‘premade’ protein shakes contain a huge amount of sugar – up to 47g of sugar with only 17g of protein per serving (in an unnamed ‘goodness’ shake). These; high calorie, high sugar, protein shakes will likely end up giving you the opposite of what you are looking for – weight gain, insulin spikes, and hunger pangs. Checking the nutritional information and opting for a product such as BAM protein milk (which we proudly stock) is far more likely to give you the results you want, given the minimal sugar, natural vitamins, and high-quality protein content.
‘High quality’ protein is the next piece of advice we have. When buying protein powder, it can be very easy to opt for the cheapest option. However, we recommend (if buy whey protein) to look for whey ‘isolate’ as due to its refinement process there are significantly fewer additives and chemicals in the powder. However, we would recommend using a plant-based or vegan protein powder such as soy protein, as it is naturally occurring, packed full of vitamins and BCAA’s, and significantly better for you. Bodyism - ‘Body Brilliance’ supplements are incredible natural alternatives to chemically produced powders found on the high street. A final tip with powders is ‘less is more’, do not exceed the recommended serving size assuming that the benefits will occur faster – you will just find yourself increasing the calorie content of the shake.
Finally, we never recommend swapping protein shakes for meals. This has become common practice for many people, and you can now even buy ‘meal replacement shakes’ – these tend to simply be protein with a very high sugar content to add the additional calories. Having a balanced diet and ensuring that the majority of your nutrients come through your meals gives you the best chance to remain healthy and achieve whatever fitness and wellbeing goals you may have. Protein shakes are a supplement, not a meal – treat them as such.
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