by Debra J

Created on: September 08, 2010

Protein shakes can be nutritionally valuable to you because of its main ingredient – protein. Protein is a substance that your body digests and breaks it into its building blocks of amino acids. These amino acids in turn repair and build your body’s tissues. By eating protein you maintain good health in everything from your hair, nails, skin, bones, to internal organ function. High levels of protein intake can also allow you to synthesize more muscle.

Usually people can get enough protein in their diets. Healthy adults need 45 to 56 grams of protein a day.(1) But you should take in the extra protein through protein shakes if you: want to use it as a dietary supplement in a well-monitored weight loss regiment, want to gain weight, if you know due to illness or some other medical condition that you are not getting enough protein in your diet, or if you have poor eating habits due to an ultra-busy lifestyle.

Protein shakes can be quick to make and require just a few basic ingredients. You can always make fancier shakes depending on what basic foods you have in your refrigerator. Depending on the specific recipe, you could end up adding ingredients such as: oatmeal, peanut butter, vanilla extract, or honey to spruce up the taste of your protein shake.)

 The basic items you will need to make your own protein shake are:
- a blender

- milk (soy or rice milk can be substituted if you need to stay away from traditional dairy  products)

- ice cubes

- protein powder

- fruit (a banana or strawberries is frequently used here. But you can try other berries or  pineapples as well.)

The protein powder can be purchased at nutritional supplement stores such as General Nutrition Centers (GNC). Many protein shake recipes include whey protein, which comes from cow’s milk. The whey protein powder is a good choice for your protein shake because it contains all the amino acids that your body needs for its proper functioning. Whey protein is also easily digestible. Note: whey protein powder is not your sole choice: there is also casein, egg, or rice powders to try. (If you want to skip purchasing the protein powder altogether, make the drink instead with egg or egg whites.)

When you are making your protein shake put all the ingredients in a blender. Put the blender at the “Ice crush” mode for 2-4 minutes. (The longer the ingredients blend, the smoother the drink will be.) Swirl the mixture in the blender. Pour and enjoy!

 Bibliography

1. http://www.webmd.com/diet/protein-shakes

Resources
http://www.nationaldairycouncil.org/EducationMateria ls/HealthProfessionalsEducationKits/Pages/WheyProtei n.aspx

 http://www.wheyoflife.org

 http://www.protein-powder-resource.com/

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