Shake It Up or Chew It Up? Tips: Protein Shakes vs Whole Foods

Should I drink a protein shake after exercise?

Whey protein shakes are a great source of protein, but whole foods are great too.

After exercise, it is actually more important to refuel with carbohydrates, but combining protein with that is even better. There should be a 2:1 ratio of carbohydrates to protein after exercise because:

• Carbohydrates stored in the muscle are called glycogen and fat. Glycogen is what the body uses during exercise as its energy source. So, it needs to be replenished for proper recovery.
• Protein kicks in when the glycogen is depleted. This happens when the activity is continuous, lasting more than an hour OR if carbohydrates have been restricted from your diet.

After  exercise, you could eat a couple handfuls of pistachios, which have 8 grams of carbohydrates and 6 grams of protein per serving.  Combine this with a piece of fruit, which increases my carbohydrate intake.

Another option would be an apple with a tablespoon of natural peanut butter. Whole food options also fit into your lifestyle change, instead of a shake, which can feel like a diet – because you get to chew!

What is a good protein shake choice?

Protein shakes can be either whey or soy based. Choose WHEY! Whey is a great source of protein, because it has a very high biological value in absorption, retention, and actual use in the body. Be careful in choosing your whey protein shake to look for amount of calories per serving, artificial sugar, and flavoring.

But again, the egg (straight from God), has the best ratio of amino acids on the biological value of protein!

Eating soy foods such as edamame or tofu is a great and safe addition to your diet. But high concentrations of soy protein, such as a soy protein shake, is NOT recommended for women over 40. There is an increased risk of uterine hyperplasia and even cancer. Be careful not to add too much to your diet.   

So, what will you choose? Healthy dietary choices are just as important as the exercise we add to our lifestyle.  Need more tips? Ask us for more healthy diet tips.  We are here to help!