Can I Put Vanilla Extract In My Protein Shake?

Protein shakes are a handy way to get that extra bit of protein into your diet deliciously and satisfyingly. With so many protein powders readily available in myriad flavors, choosing which one you want to try can be hard. There are also many ways you can enhance your old boring protein shake into something you can enjoy daily.

One way is to put pure vanilla extract into your protein shake and fresh or frozen fruits like blueberries, bananas, apples, or anything you want. However, you need to make sure you put the right amount; otherwise, instead of enhancing the flavor of the shake, it might turn bitter. Since the extract is made using pure alcohol, adding too much of it might leave an overwhelming aftertaste of vanilla or alcohol.

Also, another point to keep in mind is to use pure vanilla extract and not the synthetic essence you readily get in the markets. This is because synthetic vanillin is a lab-made compound that does not contain any of the health benefits that natural vanilla pods have, and consuming too much of it may lead to complications like digestive problems, allergic reactions, headaches, etc. If you’re looking for a recipe to spice up your next protein shake, we have just the perfect protein shakes recipe vanilla.

What Is The Best Time To Drink A Protein Shake?

You must’ve heard that protein shakes should be consumed within half an hour to one hour after your workouts, within the anabolic window, to give your muscles the glycogen they desperately need after being depleted from the workout.

However, that might not be entirely accurate. Recent studies have shown that it does not matter when or when you drink your protein shakes; what matters more is the amount of protein you consume daily. Your body does not have a specific clock for deciding when it needs protein, as long as you provide sufficient protein for the entire day.

So, next time you forget your protein shaker at home, do not worry that your gains will still be there even if you don’t consume it within an hour or two of finishing your workout.

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Protein Shakes For Weight Loss: Good or Bad?

Protein shakes are definitely one of the critical components that should be included in your diet if you have a weight loss goal. This is because whey protein specifically carries fewer calories and a high amount of protein which will help you reduce weight quickly while also maintaining your muscle mass. Usually, people will cut down a lot on protein and carbs during their weight loss journey, which is not good.

This will make them reduce their weight but also drastically affect their muscle mass and energy levels due to the reduced amount of food. You should consider going for a high protein, moderate carb diet that meets your daily recommended calorie intake for your body to lose weight effectively.

What Are The Health Benefits of Consuming Protein Powder?

Apart from a quick fix of protein at a relatively lower calorie count, consuming protein powder also has a lot of other benefits like weight management, muscle growth, faster recovery periods, and added nutrition.

Weight Management

Protein powders play a big role in managing your weight as if you were to consume the amount of protein that you get from a single scoop which is usually around 20-25 grams for the most popular brands; you would need to consume a full meal to get that. For example, four eggs have 24 grams of protein combined and around 312 calories. On the other hand, protein shakes give you the same amount of protein with minimal carbs and calories.

Protein powder mixed with milk has around 270 calories in it, whereas if you combine it with water, it has only 110 calories. This has also been backed up by a lot of research, as a 2017 review states that using whey protein can help lower the overall body weight and fat mass in overweight and obese people with further reductions in blood pressure, cholesterol, and cardiovascular diseases.

Muscle Growth

This one is self-explanatory, protein powders are used by most gym-goers these days, and they help you get that extra bit of protein in your diet without needing to constantly stuff your face with food till you’re sick just to maintain your calorie intake every single day. Another 2018 study reported that consuming protein supplements improves and enhances muscle size, endurance and strength in adults performing resistance training.

However, this does not mean that just drinking protein will build muscles; you need to work at the gym to see changes in your body. A good daily protein intake can be calculated by multiplying 1.6 by your current body weight in kilograms. This means you need to consume around 1.6 grams per kilogram of your body weight, and exceeding that limit will not provide you with any additional benefits.

Post Workout Recovery

Protein also plays a big role in your post-workout recovery, helping your muscles replenish their glycogen reserves and speed up the entire process. Many athletes consume casein protein which is also a milk-derived protein, before bedtime as it is a slow digesting protein compared to whey which digests extremely quickly. The reason for taking this before bed is since it takes a long time to digest, your muscles won’t go into a catatonic state. YourYour body keeps getting nutrients overnight for the entire time you’re asleep.

Conclusion

Protein powder has a lot of benefits that can help almost everyone who wants to go to the gym or wants to include a little extra protein in their diet. It is important to understand that protein powders are not bad for you if consumed in moderation and with care.