| London February 2006 | | | | could add a few raw egg whites (if you are worried |
| Here you are, trying another way of keeping down | | | | about eating raw eggs you may be able to find |
| your body fat, so you look in your special diet | | | | treated egg whites in cartons at your supermarket). |
| cupboard, and look at the rows of different protein | | | | You could always simply dump an extra scoop of |
| shakes. You hesitate because your mouth does not | | | | whey powder in there as well. |
| salivate; how many times has your mother told you | | | | 4. Make sure you have enough liquids. If you get a |
| If it doesnt taste good it must be good for you | | | | little too carried away you may discover your shake |
| So why not try and get over the normal state, that | | | | is easier to eat with a spoon then drink from a glass. |
| protein shakes containing whey powders produce | | | | When you first start creating your shakes it is a |
| may not be the best tasting drinks you've ever had? | | | | good idea to add your liquids (water, fat-free milk, |
| Well what about trying to make your own? I do and | | | | fruit juices, etc.) in stages so that you get your |
| they are much, much better, so give it a go! | | | | desired consistency. |
| Try this out | | | | 5. Examine the nutritional information for each |
| Choosing What to Put in Your Protein Shakes | | | | ingredient and consider the impact it will have on your |
| Before rushing off to your refrigerator to blend | | | | dieting goals. For example, you may be opting for fat |
| everything in site, let's go through some basic | | | | free (skimmed) milk if you aren't trying to gain |
| principles you will want to consider first. Not only do | | | | weight. |
| you want to create the best tasting shakes but you | | | | 6. Always know what your goal is and make your |
| should also aim to make the most effective protein | | | | shakes accordingly. If you are trying to shed the fat |
| shakes for your dieting requirements. This is | | | | you will be skipping the types of ingredients that add |
| important because there is no point throwing full fat | | | | too many carbohydrates and fats while trying to |
| ice cream, chocolate sauce, peanut butter and full fat | | | | increase the protein content. |
| milk all together to create a wonderful tasting fat | | | | 7. Think of how you might create a unique flavor. |
| gaining shake. You need to be a little wise when | | | | You can try things like cinnamon, vanilla, honey, |
| choosing your ingredients. | | | | coconut milk, etc. Once you get the hang of this you |
| So what kinds of ingredients make good choices for | | | | will see the possibilities are endless. Making Your |
| your shakes? Try using the following tips when | | | | Protein Shake. |
| getting your ingredients from the supermarket or | | | | Always add your main liquid source to the blender |
| refrigerator: | | | | first so that everything else you add afterwards is |
| 1. Try to keep as many of your ingredients as natural | | | | easily blended. Following this, add your protein |
| as possible. A good example of this is using natural | | | | powder and give your blender a quick 'burst'. Now |
| peanut butter instead of regular peanut butter. The | | | | you are ready to add the rest of your ingredients |
| natural version has better protein content and also | | | | and blend until you get the right consistency. At this |
| natural fats that are important in your diet. | | | | point you may want to add a little more liquids to |
| 2. Fresh fruit should be used whenever possible. Fruit | | | | tweak your shake's thickness. Throw in five or six ice |
| contains the carbohydrates that will fuel your | | | | cubes to make your shake more refreshing. |
| workouts and your day. The complex sugars in fruit | | | | Now if you discover any really good shake |
| are important to any diet (unlike the simple sugars in | | | | combinations why not send them to me and I will |
| sweets, sodas, etc). | | | | publish them for you to share with our fellow |
| 3. Think about ingredients that will boost your shake's | | | | enthusiasts! |
| protein content. For example, you could throw a | | | | Looking for a leaner, stronger body, then nows the |
| handful of nuts into the blender for a little extra | | | | time to look at a good weight-lifting-routine and add |
| protein without making the shake much thicker. You | | | | in a little exercise with your tasty protein drinks. |