Introduction

Protein shakes have turned out to be one of the most preferred supplements globally, especially among athletes and bodybuilders seeking to develop their muscles and facilitate muscle mass recovery. However, incorporating some of the carbohydrate sources can assist in providing the energy required to perform intensive exercises, which is essential in the provision of energy by the protein. However, not all of these foods contain simple carbs that can be digested easily without making you gain weight. The main point to understand here is the moderation and the decision-making in the direction of low-GI foods that are rich in nutrients.

What Are the Characteristics of a Good Carb Product?

Knowledge of how various sources affect energy is useful when the incorporation of carbs in protein shakes is to be made. The glycemic index (GI): A guide to how soar the blood sugar level takes after consuming a particular food. Whereas low GI foods supply the body with energy in a steady manner and thus would not cause crashing, high GI foods make this happen very quickly and hence cause crashing. Nutrient density is also essential to health as it helps the body balance its nutritional needs. Try carb choices that have vitamins, minerals, antioxidants, and fibre. Finally, digestion is important because it is undesirable for the human body to have carbs that are hard to digest and may lead to problems in the digestive system.

List of Carbohydrates That Should be Taken Together with Protein

Fruit – Blueberries and raspberries have antioxidants needed in the body, and they also have natural sugars that can be useful during exercise. Bananas and apples have potassium and can be easily absorbed into the body. Avoid rich-fructose fruits, which are commonly known as fruits rich in glycemic levels, such as pineapple, mango, and melon.

Vegetables – There is no better way to enrich the body with vitamins than having salads containing peppers and tomatoes, for instance, without worrying that the blood sugar level will shoot up. Sweet potatoes contain good quality complex, non-heart-sustaining carbs. Beets and carrots contain antioxidants, and carrots also contain vitamin A.

Carbohydrates – Carbohydrate sources such as oatmeal, quinoa and brown rice provide moderate-sustained energy from fibre-rich complex carbohydrates.

Beans and Legumes – People can opt for black beans for an extra protein kicker alongside good carbs.

Carbohydrate Recommendation: How Many Carbs Should You Eat?

Carb needs vary based on your fitness goals and activity level:

• Light exercise (30-60 minutes per day): Carbs serving ranging from 30- 50 grams
• Moderate exercise (1-2 hours per day): 50–100 grams Carbs
• Intense training (2+ hours per day): Carbs should be increased to 100-200+ grams.

Cycling carbs before, during, and after exercising is another way of getting the carbs into the body without feeling like one’s stomach will explode. Try to work out what kinds of fuel and how much gives maximum energy without needing a mid-afternoon crash or a bloated feeling. It’s only natural that we are all unique, so please remember to take care of yourself to the best of your abilities.

Putting it All Together

Here is an example of a balanced protein shake with quality carb sources:

Ingredients:

• Combining the two scoops of 25g vanilla whey protein powder
• 1 cup spinach
• 1⁄2 cup blueberries
• One small banana
• A lash of organic almond butter, about one tablespoon.
• 1/2 cup unsweetened almond milk
• Greek yogurt – 1 cup = 8 ounces = 250 mL, therefore 1⁄2 cup is 4 ounces = 125 mL

This gives nearly 35 grams of protein and 60 grams of carbohydrates from fresh fruits, green vegetables, and nuts, and it includes antioxidants, good fats, and probiotics. Modify ingredients per your nutritional requirements and Macros to get the energy boost that your fitness requires!

Conclusion

Substituting low glycemic fruits, non-starchy vegetables, and whole grain carb options as add-ins to protein shakes ensures additional energy-sustaining nutrients without the glucose spike and crash of blood sugar levels. Portion-size carbohydrates with regard to your workout program, and be hungry, full, and digestible to fuel well. This means that instead of focusing on consuming sugar and other such carbohydrates, try to include more whole foods in your diet. If you wish to pack more muscle or simply pump up your exercise performance, protein shakes can get you there with some blending and matching!

For all your protein and supplement needs, visit Genetic Nutrition!

Frequently Asked Questions

Can I use carb powders in the preparation of protein drinks?
As the name suggests, creatine monohydrate can be mixed with complex carb supplement powders such as maltodextrin and Vitargo and included in protein shakes in the exact proportion desired. It takes a shorter time to digest and supply energy to the muscles, but they spike blood sugar levels, which is not always good. Therefore, they should be consumed during or after training when quick-digesting carbohydrates are needed. Consuming whole sources contains more nutrients than any processed food.

What do I do if I’m on a ketogenic or low-carb diet?
So you can enjoy your lower-carb shakes! Instead of consuming fruits that are rich in glycemic index, try those that are rich in antioxidants, like berries, and use fats from oils, nuts, seeds or coconut. Other recommendations include low-carb protein powders and non-dairy milk. Only moderate caffeine consumption should be used as it has been shown to reduce ketosis effects in this diet.

At what time is it more advantageous to consume the shake – before or after the workout session?
Consume a shake that has between 20-40 grams of carbs and perhaps about 10-20 grams of protein about 30-60 min before exercising to get you going. Then, replenish glycogen stores in the next 60 minutes with a shake that is rich in carbs, proteins and electrolytes. This not only optimises energy savings but also recovery time.

What should I know that may indicate you need to change the protein shake carb ratios?
Spread awareness of hunger signals, fatigue, and signs of sluggishness or bloating. If one is not full an hour after consuming a shake, increase the amount of carbohydrates. If a person gets sleepy, feels lethargic, or has an upset stomach, it is advised to lower carbs. There is nothing better than finding that perfect balance, and it takes some time and trial to achieve the best result.

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