Protein shakes for women. What should they contain?

What supplement to choose in the protein shakes for women?

The basis for protein shakes for women is of course protein, which should be obtained from sources that suit your tastes. Milk and its products, such as kefir, natural yoghurts, buttermilk or various types of cheese (e.g. mozzarella, quark or a grainy cottage cheese) will prove to be a good choice. The protein contained in them is characterized by good bioavailability and a favourable level of satiety. Unfortunately, many times they can be quite burdensome for the stomach and require time for full digestion. This is extremely important when the prepared shake is to be consumed before the planned training.

However, if you are looking for a tasty, wholesome and, above all, easily digestible source of protein, you should choose protein supplements from Olimp Sport Nutrition. These are products in the form of an easily soluble powder, which, when mixed with water, allow you to prepare a tasty drink with many excellent flavours. Supplements such as: Whey Protein Complex 100% and Pure Whey Isolate 95 are a convenient source of whey protein, which allows you to grow and maintain your current body weight. Moreover, the protein supports the maintenance of healthy bones and enriches the diet with a complex of essential endo and exogenous amino acids (e.g. EAA, BCAA and L-glutamine).

Can the protein shakes for women replace a meal?

Of course, a protein shake for women should not consist of protein alone. If you plan to put it on the daily menu and treat it, for example, as a form of pre-workout meal or second breakfast, you have to take care of the remaining macro nutrients. Carbohydrates will serve as a source of easily absorbed energy and will give the shake a refreshing and delicious taste. We recommend a choice of fruits that will give a creamy texture, such as bananas, pears, mangoes and strawberries.

Of course, you shouldn't forget about the fats that will benefit your energy stores. Healthy fats are a real fuel for the nervous system, which is subjected to an incredible endurance test against the increasing psychophysical fatigue during training. It is therefore worthwhile to enrich your shakes with your favourite kinds of nuts, various grains or seeds (e.g. pumpkin seeds, sesame seeds) or walnut pastes (e.g. tahini, almond cream). Some recipes also recommend the use of avocados or classic liquid fats such as olive oil or linseed oil.

How to prepare the protein shakes for women?

Preparing a homemade protein shake for women is simple! To prepare a meal you will need:

• 1 serving of Olimp Sport Nutrition protein supplement
• 1 serving of fruit (eg. 120 g of bananas – 1 medium banana)
• Handful of nuts or 1,5 teaspoon of your favourite paste
• 150 ml of water or fat-free milk

The ingredients should be combined in one tall container (preferably a shaker), topped with water or milk and then blended until a smooth consistency is obtained. If the prepared shake is too dense, you can dilute it slightly with water. Some spices can be used to enhance the taste, such as cinnamon, ginger, cardamom or a bit of salt.