Learn more about Whey Protein. Protein Types Combining different types of protein can be beneficial for workout recovery because protein types have different properties. Sweeten your shake with fruit. For those who don't like whey or soy protein, egg whites can be the solution. The flavor is much better than the average shake because it isn't overpowering and its just a very subtle vanilla.
Egg and milk protein shakes are low in calories; each scoop contains calories. This amount comprises 6. Because of the low calorie content, egg and milk protein shakes can be helpful for weight loss. Unless you mix the shake with other ingredients, such shakes have limited usefulness for mass gain, as an hour of weightlifting burns more calories, , than one serving of an egg and milk protein shake contains.
Egg and milk protein shakes are rich sources of protein, as each serving contains 24 g of protein. This can make such shakes effective for workout recovery; research from the December issue of the "International Journal of Sport Nutrition and Exercise Metabolism" indicates that consuming 20 g of protein after workouts can stimulate an optimal rate of muscle protein synthesis.
Muscle protein synthesis is a key factor in muscular development, so if you consume a calorie surplus in conjunction with this shake, you can gain muscle, and if you don't, you can still retain muscle as you lose weight.
Combining different types of protein can be beneficial for workout recovery because protein types have different properties. Milk contains two forms of protein, whey and casein, while eggs contain one form, egg protein.
The addition of milk to egg may make this shake more effective for weight loss than egg protein alone; a study from the October issue of "The British Journal of Nutrition" indicates that whey is more satiating than egg.
Additionally, this shake can be more effective than whey alone for muscle recovery, as research published in the August edition of the "Journal of Strength and Conditioning Research" found whey and casein to be preferable to whey alone for supporting workout recovery.
Egg and milk protein shakes are low in carbohydrates as each serving contains just 3 g. While this can make such shakes suitable for low-carbohydrate diets, a low carbohydrate content is not ideal for workout recovery. John Berardi suggests consuming 0. Start with a half-cup and add more later if your shake is too thick. Separate the egg whites from the yolks to add protein without extra fat and calories.
Add from one to three egg whites, and a single yolk if you want one. If you are concerned about using raw eggs, use treated egg whites from a carton with a pour spout. Sweeten your shake with fruit. Some choices that will help mask the taste of the eggs are pineapple, coconut, bananas and berries. Add a spoonful of natural unsalted nut butter for extra protein and flavor, or toss in a handful of raw nuts. Fill the blender as full as you like with ice and run it until your shake is the consistency you want.
If it's too thick, add a bit more liquid. Video of the Day. Things to Put in Protein Shakes.