The Lowdown on Protein Shakes

There are plenty of reasons why people need protein in their diet. Since most people can't get the adequate amount through solid food alone, I recommend drinking a delicious, yes I said a DELICIOUS protein shake. It's important to realize that protein shakes are intended to be supplemental to your regular whole meals — not replacements for whole meals. So if you view it that way, you should typically be consuming no more than 2-3 shakes a day on your workout days, and 1-2 (if any) protein shakes on your non-workout days.

I've listed consumption times in order of importance, start at the top of the list and work down based upon your budget and fitness goals:

Post workout: Your muscles are like a sponge and will quickly absorb nutrients for instant recovery, repair and growth.
 
Bedtime snack: You're about to sleep 6-9 hours--thats a lot of hours without protein! Have you ever went 8-9 hours during the day without eating? Not so good for your metabolism.
 
When you wake up: Again, you've gone a long time without eating. To prevent your body from burning muscle for energy, it's important to supplement it properly.
 
Pre workout: This will provide your body with the nutrients it needs to get through a workout.
 
Don't be afraid to experiment with different protein powders to find exactly what you like. If you've tried them in the past and have had a bad experience, dont hesistate to try something new. Protein powders have advanced in the past few years--they actually taste good! Some people, (ME!) even look forward to their protein shake each day. You owe it to yourself to go out there and find a protein powder you like.

Here are some brands I enjoy:
Myoplex Light
Dymotize ISO-100 Isolate Whey
Optimum 100% Whey Protein

Quick Tip: I definitely recommend a protein isolate for women. They tend to be lower in carbohydrates and fat and are absorbed much quicker by the body. My very favorite protein is Dymatize ISO-100 Isolate Whey from Elite Performance.

Below are some creative recipes to "jazz" up your protein shake, while still keeping it healthy. You might even enjoy them as much as Winston the cat! :)

Ginger Bread Man
1 scoop vanillaWhey Powder
1 graham cracker
1/2 tsp cinnamon
1 capful vanilla extract
12oz. of water
4 Ice Cubes
Blend 45 seconds

Apple Pie Delight
1 scoop vanillaWhey Powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes

Strawberry Cheesecake
10 oz pure water
8 frozen strawberries
4 tbs. low fat sour cream
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice

Creamy Coffee Ice Cream
1 scoop vanillaWhey Powder
13 oz ice cubes
3 oz water
2 tsp ground coffee

Root Beer Float
12 oz can of diet Root Beer
2 scoops Vanilla Whey Powder (carb-free)
4-6 ice cubes
2 Tbsp Whipping cream (heavy cream, not from a can)

PB&J Protein Shake
2 Scoops Vanilla Whey Powder
8-12 oz water (add 1% milk if you want a little creamier texture)
1 Tbsp. Natural, organic (smooth) Peanut Butter
1 Tbsp. Flax oil or Flax meal
1 Tsp. No sugar Strawberry Jam

Cinnamon Roll Protein Shake
2 scoops vanilla Whey Powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes

Peanut Brittle Protein Shake
2 scoops vanilla protein
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or lowfat milk.
3-6 ice cubes

Wild Berry Boost
2 scoops Vanilla Whey Powder
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes

Chocolate Peanut Butter Cup
2 scoops chocolate Whey Powder
2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
1 Tbsp. Peanut Butter
12 oz. water
1 Tbsp. Flax Meal
4-6 ice cubes

ENJOY!!