When making diet shakes there are certain things you’re going to want to put inside of them, and then there are certain things you’re going to want to avoid. It’s absolutely important that if you plan to put something inside of a shake, you’re going to want to emphasize better ingredients over unhealthy ones. This sounds easy on paper, but for someone that isn’t really nuanced in nutrition and fitness, they don’t know what to put in and what to leave out.
Most people might say that when it comes to diet shakes, you want to add a lot of protein. But this can actually be a misleading piece of advice. Sure there are certain demands the body has for macro and micronutrients, but as a whole, there are specific things that apply when it comes to dieting. So this guide is catered for those individuals that are looking to make the most of their diet plan and ensure that if they do plan to use nutrients that aren’t in the body, these are things that they can maximize for the long term.
It’s absolutely essential that when you’re trying to be the best you can be, whether it be in the athletic field or if you’re hoping to just get in better shape, there are a few simple rules that dieting will maximize. But when building your diet shakes, there are certain things you have to avoid.
Avoid Too Much Protein
Yes, this may sound a bit misleading for someone that sees protein as the ultimate anabolic powerhouse, and while it is tremendously anabolic, it is also over consumed in the diets of most people. We live in a day and age where factory farming has made the cost of food/meat cheaper than it’s ever been. This means that rather than going out and hunting our food, we can simply go to the store and buy as much meat, dairy, or whatever else that we want.
This is good for the simple convenience of it, but it’s also bad because it means that the temptation and willpower used to stop the overconsumption of it is much harder. So rather than go out of your way to overconsume protein in your diet shakes, try to limit it. Use a maximum of maybe 2-3 servings that would be equivalent to 30-35 grams. This is a good number to choose because it’s still a solid number to provide nutrient partitioning and satiation, but it’s not enough that your body is going to convert it into glucose or in excess into glycogen which is stored in your muscles.
So if you’re tremendously athletic and muscular, awesome, you’re going to be built like a Greek statue. But for someone looking to improve their shape from scratch, glycogen in excess can be more mass than you’ll want to have on your frame. So keep this in mind with protein, and if you do, you’ll see that you’ll reach the same goals without overconsuming it anymore. And also, from simple practicality, you’re going to save money rather than spending it on protein for no reason. And no matter who you are, everyone likes to save money.
Avoid Sugary Carbs
When it comes to carbs, it’s one of the most poorly understood macronutrients there is. That’s because there are a lot of diets that abstain from carbs, and while some of those diets are very sound and make sense, most people don’t understand the metabolic reasons behind carbohydrate restriction. This leads to tremendous rumor spreading and fear-mongering, and neither of these are good things.
This is where it’s vital to realize that when you do intend to build a diet shake, it has to be something that you maximize not only from a practical perspective, but it also has to be something that you emphasize from top to bottom to generate a positive outcome. This is why it’s so important to understand that sugary carbs are not practical. They don’t contain a lot of energy and they are used very quickly. This promotes an insulin response that can really lead to more of a terrible feeling rather than a good one.
So keep these two tips in mind, and your diet shakes will be so much better in the long run.