| Interview: Protein Shakes |
From "Ask DIY"
episode ADI-107 |
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Q: Why is protein so important if you're active?
A: (Stacie Sanders, Ask DIY Fitness expert) It helps build muscle. You can work out forever, but if you don't have protein, you won't build muscle. Protein also helps maintain and repair the muscles you build. And it boosts your immune system, produces hormones and helps keep your hair, fingernails and skin healthy.
Q: How much protein does an active person need?
A: If you work out regularly for recreation, three days a week, the Recommended Daily Allowance of protein is anywhere from .5 to .75 grams of protein per pound of body weight. That means someone who weighs 100 pounds would require 50 to 75 grams and someone who weighs 190 would need at least 95 grams.
Q: There are lots of different proteins. Which are the best?
A: People think red meat or poultry when they think protein, but there are other sources (figure A). Consider milk, cheese, peanut butter, tofu, nuts, yogurt, tuna and protein bars. And there are so many other things we can eat to provide protein. Q: I see protein bars everywhere. Is there one that's better than the others?
A: No, there's not. Just be sure to get something that tastes good to you. They're great to have when you're on the go. Q:What about those smoothie shakes? How do you make them? A: The first thing to remember about protein shakes is that they taste good. They have all the essential nutrients that you need. One good mix is a cut-up banana and frozen strawberries mixed with a cup of yogurt and a cup of cottage cheese, for protein and also calcium (figure B). Even kids will never notice the cottage cheese, and one cup adds 13 grams of protein. You can use any type of yogurt, nonfat or low-fat, blueberry, strawberry, whatever you like. Put these ingredients in the blender and add a bit of apple juice to thin it -- or use water if you want to -- and some honey to taste, if you like (figure C) . Blend it to a consistency that's creamy (figure D). This makes about three servings with around 158 calories and 14 grams of protein each. Q: What about soy protein?
A: You can get powdered soy at just about any health-food store or the health-food section of a grocery store (figure E). They come in different flavors: vanilla, chocolate, strawberry. There's also soy milk, tofu -- all sorts of soy products. You can make another type of protein shake by blending two scoops of soy powder, about a cup of soy milk, fresh mango and strawberries and a cup of strawberry yogurt. If it comes out too chalky, add a little more soy milk or a little more water. A serving of this shake would have 20 grams of protein and around 400 calories. Q: Can you add weight-lifter's supplements to the shakes?
A: Yes, you can.
Q: Do I drink the protein shake before or after my workout?
A: It depends -- whatever fits into your schedule. Before works fine, and after works fine too. Web site resources for protein shakes: Protein Shake Recipes from Geocities.com Protein Shake Recipes from Before and After.com Soy Protein Drink Recipes from Baptist-Health.org Recipes for Protein Drink Mix from Hnfl.com Book:
Protein Power
By Michael and Mary Eades
Bantam Books
Random House Inc.
Dept. WM
1540 Broadway
New York, NY 10036
Phone: 212-354-6500
Web site: www.bantamdell.com
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