Learn the secrets of the best protein shakes

Your diet may often meet all your daily protein requirements. The recommended intake ranges from 56 grams per day for active adults to 126 grams for very active people and athletes.

If your doctor recommended that you increase your caloric intake, or if your schedule forces you to skip meals, you may decide to join the athletes and add some extra protein to your diet with a shake. Most protein drinks are rich in amino acids and glutamine, nutrients that promote muscle recovery after strenuous exercise.

Not surprisingly, meat—white and red—and fish contain the most complete proteins (20 to 30 grams per serving). However, the protein content of other foods is valuable and they can be combined into energizing and tasty drinks. The best protein shakes typically include one of the following ingredients:

• Cheese (11-15 grams)
• Firm tofu (14 grams) or silken tofu (six grams)
• Soybeans (10 grams)
• Milk and yogurt (eight to nine grams)
• Almonds (eight grams)
• Natural almond butter or peanut butter (five to seven grams)
• Eggs (seven grams)
• Oatmeal (six grams)

The best protein shakes for athletes usually contain whey, also called milk serum. Concentrated whey in powder form is available in stores, which helps with muscle mass development and improves physical performance. Here are some facts to consider about this product.

• Hydrolyzed whey protein is easier to digest; as a result, it supplies protein to muscles more quickly.
• Additives are often added to whey to mask the taste, especially if it’s hydrolyzed. Check the contents of the product you’re buying.
• For optimal effect, drink whey powder with water or a milk product about 30 minutes after a workout.

Casein is also added to some shakes instead of or in addition to whey. This other milk protein is consumed in the same manner as whey but is digested more slowly; your body will absorb the protein more gradually.

Without a doubt, the best protein shakes are probably those that you prepare yourself. Here are some suggestions for shakes that are both effective and tasty.

• Basic recipe

Blend milk or soy milk with the desired amount of whey protein for a few seconds. Add one banana and another fruit to the blender. Blend for at least 45 seconds or until the mixture is smooth.

• The tofu variation

Replace skim milk with silken tofu and add a little honey or maple syrup to sweeten.

• The hardcore variation (which tastes better than it sounds)

Add a can of low-salt canned flaked tuna, a couple of spoonfuls of peanut butter, honey, a banana, and a couple of cups of milk.

• The Rocky Balboa variation

Blend an egg with a banana, milk or soy milk, and peanut or almond butter. You could also throw in a handful of oatmeal.

As with anything, moderation is the name of the game. Excess protein can overload the kidneys and be harmful for some people, including diabetics, so it’s best not to overdo it. On that note, have a great workout!