In general, speed and strength training athletes should get 1. 2–1. 7 g of protein per kg of body weight, while an endurance athlete may need more like 1. 2–1. 4 g of protein per kg of body weight. [5] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source (To find your weight in kg, divide your weight in pounds by 2. 2). So an athlete weighing 175 lbs. (79 kg) would consume 94. 8 g of protein daily to meet the minimum of 1. 2 g/kg.
There are several online resources for determining the protein content of the foods you eat each day or week.
Additionally, if you are a male who exercises regularly, you may benefit from whey protein supplementation to help you recover from exercise more quickly.
If you do not have a blender, you can use an electric mixer, blender bottle, or use a whisk or fork to mix the ingredients in a glass or bowl.
Fruit juice Banana Peaches Pears Mango Watery fruits, including oranges, pineapple and watermelon Milk, soy milk, almond milk, coconut milk or other low-fat milks
Honey Vanilla, nutmeg, cinnamon Yogurt Dried fruit, including raisins, apricots and dates Chocolate, vanilla, strawberry or other milkshake powders
You can add 1 tbsp. (14. 1 g) of peanut butter to this mixture for a little extra protein.
You can also drink whey protein before you go to bed to help prevent the protein breakdown that naturally occurs while you sleep, increasing overnight muscle protein synthesis. [14] X Research source
Include whey protein in a low-calorie diet. Whey protein will work best as part of a healthy, balanced diet. [16] X Research source Be aware that high-protein, low-carb diets can have negative side-effects on your health. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Always aim for a healthy balance.
Add blueberries or raspberries. Both fruits are high in fiber and low in sugar. Alternatively, add spinach or cucumber. Both vegetables are high in fiber, and don’t taste as strong as some other vegetables, so you can mix them into your shake without making it taste strange. [18] X Research source Avoid using honey, maple syrup, or sugar. These contain high amounts of sugar and will be detrimental to a diet plan. The fruit you add to a smoothie will sweeten it naturally. [19] X Research source
While it is not recommended, replacing your highest-calorie meal with a shake or smoothie should lead to the quickest weight-loss results. Replacing smaller meals with a whey protein drink will also encourage weight-loss, but at a slower pace. [22] X Research source Drinking a shake can also reduce post-meal blood glucose and improve insulin levels. [23] X Research source
