15 April 2019
There are a wide range of protein shakes on the market so choosing one can be quite daunting. As a rule of thumb…
Whey protein is the easiest to digest, contains lots of different amino acids and is perfect as a post exercise and general protein source. It’s derived from milk so does not suit everyone.
Casein also comes from milk and although it’s less digestible than whey, it is good to protect against muscle breakdown so one to consider as an evening protein to rebuild muscle while you sleep.
Hemp protein is a plant based protein that’s not so high in amino acids but is a good option to add during the day to various foods like smoothies and porridge.
Personally, I’m using a vegan brown rice protein at the moment as I prefer the taste of this brand.
If you’re looking for an ‘entry level’ protein shake then try a whey protein, especially if you’re not a very heavy exerciser. You might want to try a couple of flavours to find one that you like. Chocolate is popular and I like vanilla which is not so rich.
Please check the ingredients list carefully to understand exactly what you are drinking. Some manufacturers add a lot of sugars and preservatives.
You can mix protein powder with milk or a milk alternative. I use almond milk as it’s low fat and easily digested so I don’t feel bloated from it. Again this is personal preference. You will need to blend your powder and liquid with a blender otherwise it’s grainy. You can always add extras to bulk it out or add flavour –
Nut butter (adds flavour, fat and makes more filling)
Greens for nutrients
Fruit for flavour
Hemp seeds, chia seeds, oats for bulk and added vitamins.