7 common mistakes you make in preparing protein shakes

Protein is found in all organs of the body, from muscles to bones, skin and hair, so it is important to get enough of it. There are different ways to get protein, one of which is to use a protein shake. protein shake is prepared by combining protein powder with water or other liquids. Of course, according to the purpose and taste, other ingredients can be added to it.

Most people do not need a protein shake to provide the protein they need, but if you do not have access to high-protein foods or the diet alone cannot be needed. To satisfy you, you can go for protein shakes. protein shakes help with weight management and muscle building, but there's a fine line between healthy shakes that keep you full and unhealthy shakes that are loaded with sugar.

For a healthy protein shake, Be and get the most out of it, read this article from BingMag until the end. In this article, we are going to introduce you to seven common mistakes that some people make when preparing protein shakes.

1. Your protein shake is not filling enough

A protein shake should not replace a main meal, but should complement Satisfy enough to keep you from feeling hungry until your next meal. you should not still feel hungry after consuming a protein shake. Otherwise, you're likely to overeat at the next meal or get too many calories in the form of sugar and fat in the snack you eat after drinking a protein shake.

How to fix this mistake

protein shake, there should be a balance between fat, carbohydrates and protein to keep you full for a long time. It is recommended to increase the fiber of your drink by adding fruits and vegetables such as spinach or even cauliflower. By using Greek yogurt and protein powder, you can increase the amount of protein in the shake and turn it into a filling drink by adding healthy fats such as nut butter, chia seeds, or flax seeds.

2. Using powder as your only source of protein

When you think of making a protein shake and its ingredients, protein powder is probably the first thing that comes to mind. But using powder is not the only way to increase protein intake. you don't even have to use these products to make a shake.

Healthy foods such as nuts, oats, tofu, etc., can increase the amount of protein in a shake without having a negative effect on the taste of the drink. These foods are often more affordable than protein powders. In addition, they provide more vitamins and minerals than powders.

How to fix this mistake

Healthy sources of protein, including Greek yogurt, peanut butter, and seeds. Add to your drink.

3. you replace the protein shake with the main meal

Many experts recommend using the protein shake as the main meal. They do not recommend. Because this deprives you of consuming whole foods rich in nutrients. A protein shake does not have the characteristics of a main meal, and in addition, if the balance of protein, fat and carbohydrates is not observed in its preparation, it cannot keep you full for a long time.

How to correct this mistake

Enjoy eating a protein shake between meals, but don't replace it with a main meal. If the protein shake is filling enough, it will control your hunger until it's time for the main meal.

4. Choosing the wrong protein powder

If you decide to use protein powder to make a shake, you should consider your nutritional goals, personal preferences, and health status. Keep in mind that foods and supplements do not work the same for everyone. These days, various products are produced to meet different dietary needs, for example, high-calorie products, gluten-free or suitable for vegans.

In addition, there are suitable products for people with food allergies. If you are allergic to eggs, you should avoid consuming protein powder containing egg white. If you are sensitive to dairy products, consuming whey protein powders can cause stomach aches or digestive problems. Read ready-made protein and shakes and use products that fit your nutritional needs.

5. Are you using artificial sweeteners? Great way to reduce calories Understand, but these products are more harmful than useful. Research shows that people often overeat foods containing artificial sweeteners because they see them as a healthier alternative to sugar.

Furthermore, despite their reputation for reducing sugar intake, artificial sweeteners actually reduce rather than reduce sugar intake. Weight causes weight gain. A scientific study has shown that there is a link between the consumption of sweeteners such as aspartame and sucralose with an increased risk of obesity, heart problems and type 2 diabetes. Even if your goal of drinking protein shake is not to lose weight, you should know that there are healthier ways to sweeten it.

How to correct this mistake

Because protein shake tastes better and sweeter. If you have, go for fruits and natural sources of sugar such as bananas, pineapples and honey.

6. Are you using pre-made protein shakes

Pre-made protein shakes are great for when you're short on time, but beware of those with outlandish claims. There is no evidence for most of these claims. In addition, most of these products are made with tasty ingredients that have no particular health benefits.

How to fix this mistake

If you don't make your own protein shake at home, be sure to read the nutritional information. Read the product label carefully and avoid shakes containing artificial sweeteners and carrageenan food additives. Also, if you are sensitive to dairy products, avoid consuming products containing lactose (milk sugar).

7. you are underestimating the calories

Even if you want to prepare the best protein powder and a set of healthy foods like Eat fruits, vegetables, and nuts, and you're still likely to get extra calories. When making a shake, you may be tempted to add more ingredients to your drink than you need, especially since drinks and liquid foods are less filling than solid foods.

How to correct this mistake

To prepare the protein shake, follow the recipe exactly and make sure you add each of the ingredients in proportion.

Final word

This article is only for education and It has information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: livestrong</ a >