Low Carb Protein Shakes
Protein Shake for a Healthy Diet
What do you think when you hear shake? For most, the first thing that comes to mind is an icy cold and delicious chocolate shake! A shake is a delightful drink that comes in a whole bunch of flavors, not only chocolate. In particular, what are low carb protein shakes?
A protein shake is a product of dissolving protein powder in some kind of liquid like water, milk or fruit juice and are mostly preferred by dieters (low carbers) as well as bodybuilders. These shakes are said to be low carb such that it contains only small amounts of carbohydrates and fats. Some shakes show zero carbs as well as zero fats. Of course, let’s not ignore it as a protein supplement. It is called a protein shake because protein is still its major component.
Here, protein is a replacement for carbohydrates. Since, ‘low carbers’ need the energy and the strength, protein is a good source. Thus, protein shakes are the answer for them to be strong and healthy even without carbs.
What are they made of?
Approximately, protein shakes are made up of only a small of calories (121), fat (3%), cholesterol (17%), sodium (3%), potassium (4%), carbohydrates (<1%), sugars and a large portion of protein (50%). These percent values are based on a 2000-calorie diet.
What is their purpose?
Can protein shakes help someone lose weight? Many manufacturers of popular protein shakes advertise their shakes as a helpful, positive way of burning fat. Is their claim acceptable? Do their shakes really increase weight loss? In reality, there is still no evidence that their claim is true.
Most protein shake mixes source their protein from soy, while others use a dairy or an egg base. Yes soy proteins can reduce cholesterol, but at some point, as it reduces cholesterol, the isoflavones it contains, may increase the risk of certain heart disease. On the other hand, not all protein shakes are produced from soy, some are made of whey, which in the past few years, has been found to be more beneficial than soy.
Generally, protein shakes are not harmful. However, we cannot overlook the fact that they alone, cannot make us thinner.
How to Prepare a Protein Shake
Protein shakes are easy to prepare. All you have to do is put a scoop of protein powder in a cup, pour in water, milk, or fruit juice, then mix it with a spoon for about 20 seconds, and presto! You can enjoy a nice protein shake!
However, some prefer shaken rather than stirred. Meaning, we need a blender for that smooth frothy finish! Some would also love protein shakes to be icy cold. Just put the prepared shake in the fridge and whenever you want it, just get your shake in the fridge. Some like it sweet, thus, putting some teaspoons of sugar or any sweetener will give you that sweet delightful taste.
Some choices for a protein shake would be that wonderful chocolaty taste. Some want it with fruits. Of course any fruit will do.
These modes of protein shake preparation are yummy. However, if your purpose were to lose weight, then added ingredients like sweets (chocolate, sugar etc.) would be a No No!
How Much Can You Have in a Day?
Sometimes, using protein powders is way more convenient than eating regular foods. Normally, you can take it 1 to 2 times a day. They are just supplements and not medicines. However, the best time of the day you can have a shake is early in the morning. It is a fast digesting protein, thus having it after eight hours of sleep would be a good idea.
Another time when you can have your shake is immediately after workouts. This would be best time to have a shake, since your worn muscles need to repair and rebuild.
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Protein Bars
Protein Bars: Are they Healthy?
What are protein bars? Protein bars, also known as “diet” bars, are just one of the nutrition bars widely available nowadays. They are a replacement meal especially made for weightlifters as well as dieters who are exceptionally conscious with their figure, weight and shape.
These bars contain high levels of protein and low carbohydrate content to help one build muscle and at the same time lose fat when training. Some major companies famous for making energy and dietary supplements would define protein bars as “a healthy, low-calorie pre- or post-workout snack.”
For some obvious reasons, different brands on the market vary with taste. Some are not at all tasty while others are very delectable to eat. Chocolate, however, is one of the most popular flavors. Are you now thinking about its delightful flavor plus the high protein and low carb diet it promotes? Can you resist eating it? I don’t think so!
How can protein bars be beneficial? Protein bars are beneficial in such a way that they allow busy people, who are not able to complete their meals, to get protein nutrition in a day. They are very convenient and tasty for some, though not all people find them yummy. They facilitate total nutrition while giving key nutrients to the body. Key nutrients are needed to further improve health and physical performance. Protein bars also support many chemical processes in the body as they contain a blend of vitamins and minerals.
Protein Bars: A High Protein Diet
Weight conscious people claim that they need a low carb and a high protein diet for them to immediately burn fat without getting starved. How true is this claim? What does high protein diet mean? Is it healthy?
This kind of diet simply means receiving excess proteins of up to 15% in the body. This diet recommends about 30% of calories from proteins as opposed to the normal protein recommendation of only 10-15%. In reality, this diet is often high in total fat. However, nutritionists and especially bodybuilders, often suggest this high protein diet as it easily helps build muscle and lose fat.
Usually, protein bars are made with artificial sweeteners like Maltitol and sucralose, as well as reduced-calorie fats like Salatrim. One brand would include 320 calories (chocolate chip flavor), 29 grams of carbohydrates, about 11 grams of sugar and 8 grams of fat. Yes it contains fat and sugars. Thus, it cannot be considered as a non-calorie supplement.
Protein bars are, in fact, a high protein supplement as they contain about 34 grams of protein. Too much protein contained in a bar? They say that high protein content is necessary to promote muscle growth? Yes it does, but too much of it is detrimental.
Bad Effects fo Protein Bars
Protein, in its purest form, is a very important nutrient, essential to health. It is very indispensable and helps in the formation and replacement of new tissues in the body. It helps transport oxygen and nutrients in cells and blood and thus normalizes acid and water balance in the body. It also aids in the production of essential antibodies.
Statistics show that an average American consumes approximately twice as much protein than what is essentially required. This can be very dangerous.
But can we know how much protein we really need? The National Institutes of Health says that the required amount of protein for adults is about 50-60g. However, infants, children, pregnant as well as nursing women would call for more protein requirements.
There is a high risk of getting addicted to protein bars since they promote a high protein diet. Many desperate people jeopardize their health by eating too much protein thinking that it will help them lose weight easier. This is a fallacy! Too much protein consumption leads to stroke, kidney stones and heart disease. Furthermore, high protein intake results in leaching of calcium in the bones that eventually leads to osteoporosis.
Do protein bars provide the right protein requirements? Let’s look at the nutritional information on the back of the wrappers and analyze a little. Let’s check with the nutritionist regarding our nutritional requirements. Then we will know if protein bars would really work for us.
Sports Supplements for Bodybuilders
Bodybuilding is not just a man’s thing anymore. In fact, bodybuilding is gaining popularity nowadays among women. All over the world, bodybuilding competitions are held for both men and women. There are television body fitness shows that target bodybuilders. Even the very popular magazine Sports Illustrated is now having female bodybuilders as their cover models.
Lifting weights is the perfect routine for bodybuilders in order to achieve hypertrophy or muscle growth. These strenuous and high intensity activities promote the strengthening of muscles. The suitable weight-lifting program is accompanied by a specialize nutrition with high amounts of protein. Rest is also an important aspect of bodybuilding.
Because bodybuilders undergo high intensity trainings, their bodies have special needs. The body’s special nutritional requirement must be met, not only to optimize the bodybuilding workout, but also to prevent serious accidents.
Due to the high levels of muscle growth and repair, bodybuilders require between 500 to 1000 calories (roughly 2000 to 4000 kilojoules) more than their recommended daily amount while at the same time attempting to increase lean body mass.
This is achieved by taking in 5 to 7 full meals daily at regular intervals of 2 to 3 hours. This split of food intake allows for greater availability of nutrients in addition to assisting in fat loss.
In addition to a well-planned diet, bodybuilders can choose from a wide array of bodybuilding supplements on the market, depending on their needs. These bodybuilding products are referred to as diet supplements.
Keep note that in gaining muscles, it is really not necessary to take in supplements. However, these supplements will aid in hastening muscle development. The various types of bodybuilding products are classified as diet supplements.
Some bodybuilders would be “stacking” or combining the different bodybuilding supplements for faster results. Some of these products may prove harmful on their own or when “stacked”. The most popular bodybuilding supplements would be the following:
• Glutamine - Glutamine, which is the most abundant amino acids found in muscles, inhibits muscle wasting and helps muscles improve faster.
• Creatine - Creatine is good for muscle development because it increases the body’s ATP that is the main source of muscle energy. This increase in energy enables the bodybuilder to perform longer and endure more strenuous workouts. The different types of creatine are micronized creatine, creatine monohydrate and creatine formulas, which are mixed with other stuffs like dextrose and amino acids.
• Multivitamins - Deficiencies in minerals and vitamins can hamper the gains of workouts. Sufficient intake of multivitamins is essential in gaining muscle mass. Vitamins aid in converting food into energy while minerals ensure that the brain receives the correct signals from the body.
• HMB - The HMB supplement is a metabolite of leucine, an essential amino acid, which has a positive effect on muscle gain and even fat loss.
• Zinc and Magnesium Aspartate (ZMA)- This combination of vitamins and minerals has been reported to increase testosterone levels and improve sleep and recovery.
• Prohormones - Prohormones work like anabolic steroids- they increase anabolic hormones but with less risks for side effects.
• Protein-rich products or meal replacement products are available such as protein bars and protein shakes. Both are consumed in replacement of whole meals. These products are low in fat, rich in vitamins and minerals, have moderate amounts of carbohydrates and packed with high quality protein. Protein is made up of amino acids, which are the basic building blocks of muscles. Other forms of protein would be whey, egg or albumen, casein and soy.
The demand for bodybuilding supplements is increasing as more and more types and brands are being developed. Unfortunately, a lot of manufacturers make false claims with regards to the product safety and effectiveness. It is always best to take precaution in choosing the supplement.
Remember that the US Food and Drugs Administration does not provide oversight for these bodybuilding supplements. Meaning, the safety of these products is not always guaranteed due to the lack of an agency that can control and check these products.
And keep in mind that no amount of supplements will gain you results without a strict workout regimen and a proper diet. So if you want to achieve that fabulous body, sweat it out! The natural way, is always the perfect and most effective way.
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