What's the Big Deal with Protein Smoothies?

Variety of Protein Smoothies

Many people use protein shakes to boost energy levels and provide the necessary nutrients to gain muscle mass and increase strength. While consuming protein in the form of shakes can offer some benefits, there can be drawbacks as well. The key to effectively using protein shakes as part of a weight loss program is in knowing how much protein is needed and which sources are best.

The normal rule of thumb recommended by most personal trainers is 1 gram of protein for every 10 pounds of sustainable body weight. Basically that means if a person weighs 150 pounds and wants to maintain that size in a healthy manner, 15 grams of protein is what they need to consume each day

Don't Add Too Many Calories

One of the bad things about protein shakes is that they can taste fairly nasty. To improve the taste and make it more palatable, people add everything from chocolate syrup to honey to maple syrup. The problem with that is the addition of an excessive amount of calories. The benefits of the protein are counteracted by the additional calories and a person will eventually gain weight. When creating protein smoothies, instead of reaching for chocolate or something sugary, try adding fruits and naturally sweetened fruit juices to give it more flavor. This puts the calorie/protein balance back in the right perspective.

Protein Sources

It's also important to know where the protein comes from. Protein is found in a variety of foods. Whey, soy and other dairy products are the most common sources when it comes to making smoothies. For some people, including excessive amounts of dairy foods, including whey, can be extremely difficult on the digestive tract. Using protein that comes from soy offers many benefits without the problems many people associate with dairy foods.

To learn more about supplementing your menu plan, contact the Metabolic Research Center. Our weight loss consultants can answer your questions and are always eager to assist with an individualized program that will ensure you meet your personal goals.


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