Proteins are essential in nutrition, serving as vital body components for tissue maintenance and repair. Many individuals use protein shakers for homemade shakes, whether for weight loss or muscle gain. Nonetheless, one homemade shake cannot fully meet daily protein needs due to absorption limits. Thus, it's prudent to distribute intake throughout the day and bring your shaker while traveling.
For in-depth insights into homemade shake protein absorption and personalized recommendations, read on:
Proteins v/s Carbs: Which is Easy to Digest?
Which is the most Accessible Protein to Digest?
Two protein categories exist, animal and plant. Surprisingly, animal proteins are more digestible than plant proteins. A study comparing their anabolic effects on muscle maintenance revealed that plant-based proteins are less anabolic due to lower digestibility and amino acid levels. Hence, homemade protein shakes in a shaker bottle should consider these factors.
When choosing protein powder for weight loss, carefully review ingredients as some sources may lead to indigestion, e.g., soy can cause discomfort. However, this doesn't mean avoiding plant proteins altogether; homemade shakes utilizing both sources (plant and animal) offer advantages. Despite the drawbacks of plant protein, it is rich in fiber, making it an ideal choice for weight loss. Vegans and vegetarians must make wise selections to meet daily nutritional requirements.
High-protein Easy to Digest Foods
While plant proteins are often less digestible than animal proteins, some exceptions work well for vegan or vegetarian homemade protein shakes. Mung dal, beans, chickpeas, yellow peas, and plant-based protein powders are easily digested and efficiently used by the body.
If you consider adding animal proteins to your homemade shake, prioritize lean choices like fish, chicken, or eggs. Milk proteins, particularly whey, are also good options. To prevent digestive issues, such as discomfort and bloating, avoid red meat in your homemade protein shake.
Protein Consumption Recommendations
Carry your protein shaker daily, but assessing homemade shake consumption is vital. Factors like age, gender, and weight influence your protein needs.
For effective weight management or muscle building, limit homemade shake intake to 25% of daily energy. The formula: 0.36 gms of protein per lb or 0.8 gms/kg. A healthy adult aims for 0.8 to 1gm per Kg, while older adults may need 1-1.2 gms. For example, a 70 kg adult targets 56 gms of protein daily.
Gender impacts protein requirements. Men, especially for muscle, need at least 56 gms daily, possibly more for body mass gain. Verify homemade shake protein content.
Age is crucial. Young adults need 0.8 to 1 gm per kg; older individuals aim for 1 to 1.2 gm due to age-related muscle changes. The protein shaker benefits all, potentially preventing conditions like sarcopenia.
Maximum protein absorption: 0.55 gms/kg per meal, four meals totaling 2.2 gms/kg daily. Use a shaker for four servings, each with 0.4 gms/kg/meal, depending on size and protein content.
What Happens if you Consume more than the Recommended Quantity?
Do you excessively exceed protein recommendations via your shaker bottle? Overindulging in DIY protein shakes doesn't ensure muscle growth. Likewise, using extra protein powder for weight loss doesn't lead to instant results. Excess protein might be squandered or stored unnecessarily. To prevent this, use weight loss protein powder judiciously to minimize waste.
To enhance protein absorption when preparing homemade protein shakes with the best powder for weight loss, consider spreading intake throughout the day. Frequent shake preparation or selecting fast-absorbing powder using a shaker bottle aids digestion over infrequent large meals, promoting quicker, more efficient protein absorption.
However, it's essential to acknowledge that not all protein powders are equivalent. What serves as the finest powder for weight loss or muscle gain can trigger digestion issues in some individuals. If you encounter digestive problems, switch to plant-based powder or include supplements with digestive enzymes for enhanced nutrient absorption. Moreover, employ an efficient shaker bottle for lump-free drinks and improved absorption.
Also Read: Best Protein Powders and Whey Protein: All You Need to Know
Authored By: Divya Shankar
About The Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in Ayurveda.