Food and Drink

Protein Shakes for Weight Loss and Muscle Building

drink-protein-shakesProtein shakes claimed as one of the best protein sources and its effect to muscle building, weight loss and overall health. Protein contains amino acids, which helps in building up muscular tissues without fat. If you want to build bigger and stronger muscles, then you absolutely need a large amount of amino acids.

This rule also applies to personal trainers, bodybuilders, and athletes. Protein also helps in recovery and repair muscle tissues after hard workout, so it is the reason why pro bodybuilders always take their protein shakes immediately after a workout session. Some popular protein sources include seafood, soy, eggs, lean meats, nuts and beans.

Many fitness pros recommend protein shakes as meal replacement. It can help you lose weight when used as substitute, however please keep in your mind that protein also high in calorie. Therefore, consume excess protein may lead to weigh gain. Takes 1 to 2 grams of protein for every pound of your weight is a recommended dosage to avoid being hit by the negative effect and maintains your weight.

If you are looking for homemade protein shakes to build more muscles, then here are some of tasty recipes that I can provide to you.oatmeal-banana-shake

1. Banana and oatmeal shake


  • 2 tsp. of whey protein
  • 1 cup of low fat skimmed milk
  • 2 tbsp. of oatmeal
  • 1 banana

Put the ingredients into a blender, mix well and serve

2. Berries and Cream Shakeberry-shakes


  • 15 oz. of pineapple juice
  • Some ice
  • 2 tbsp. of vanilla whey protein
  • 1 bowl of mixed berries (blueberry, strawberry, raspberry)

Put the ingredients into a blender, mix well and serve.

3. Soy and Egg Shake


  • 1 tsp. of brown sugar
  • 1 scoop of vanilla ice cream
  • 1 egg
  • 1 cup of soymilk

Put the ingredients into a blender, mix well and serve.

Recommended Protein Shakes ingredients.

1. Fat-free yogurt and skim milk.

These foods should be part of your diet. A cup of fat-free yogurt has 13 to 23 grams of protein, and a cup of skim milk has 8 grams of protein and only provides 83 calories.

2. Whey protein isolate.

It is also a good choice. Since it contains gycomacropeptide, which helps reduce the risk of gout. You can easily get this nutrient in some plant-based protein powder, such as rice, hemp, pea and soy.

Ingredients to avoid.

  • Seafood, organ meat and red meat.
  • High-fructose syrup or sweetener.
  • Alcohol and beer.

They are some bad ingredients that should be avoided for your protein shake.

Conclusion, protein shakes as one the best protein sources are great for building muscles, weight maintenance and weight loss. However, you still need to consult with your nutritionist or personal trainer to achieve your fitness goals.

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A part time blogger. Love writing articles about health and fitness. Because he knows that it's important, but it's often ignored.Writing is a great way to learn more and at the same time share with others.

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