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Protein Shakes for Beginners: Protein to Fat Ratio

Updated on January 26, 2018

We’ve all heard that breakfast is the most important meal of the day; that breakfast is breaking the over night fast that our bodies take. However, it is important to make the right choices when selecting what to eat this meal, and that simply just eating something is good enough. What you choose to eat for breakfast will fuel your body for the day, if you make the right choice!

Protein is such and important part of our dietary needs, it fuels our muscles and helps our muscles recover after workouts. Protein also helps break down the lactic acid that builds up in our muscles when we work them out a lot. That being said, one of my favorite ways to start the day is with a protein shake, but picking the right one can be tricky. Protein shakes are packed full of fat and calories. In order to select a “good” protein shake you want to look at the fat to protein ratio. I do not want to take in more than 10 grams of fat that early in the morning, but since I am a runner, I want a lot of protein, the balance is an art. I have found a shake mix that I can customize with milk and fruit that is actually quite the tasty treat!

Designer Whey Protein makes a shake mix that has an excellent protein to fat ratio; 15 grams of protein to only 2 grams of fat (in their chocolate mix, but all the flavors have great ratios!). I then add 8 ounces of non fat or 2% milk, depending on what I purchased, and either a whole or a half banana. I have also added frozen strawberries to give the shake a more smoothie like consistency. The most calories I have gotten to with this shake, milk fruit combinations is 349 calories total! The full breakdown is 30.6 g of protein (WOW!) 44.8 g of carbohydrates, and 6.0 g of fat.

The really great news is that this shake mix tastes great! I am a very picky eater, and have tried many shakes only to dump them out after one sip. I actually look forward to these shakes! Sometimes I make them after a work out in the evenings and drink them like a dessert. Yes, they are THAT good! They taste good, are inexpensive (about 10-15 a can depending on the place you purchase them and the flavor) and are good for you! If you are looking for a great tasting, quick and easy way to add protein to your diet, this is the way I would suggest you go!


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    • caranoelle profile imageAUTHOR

      Cara Noelle Guzman 

      6 years ago from Sacramento, CA

      I agree that natural foods are the best source of protein; lots of lean meats and such. But being a person that was a vegetarian for a large portion of my life I have an aversion to eating too much meat, so I have to supplement somehow. Thanks for your thoughts!

    • FitnessMarkLorie profile image


      6 years ago from Longs, SC

      Personally, I feel that natural foods are a better source of protein, but if I had to go with one I would look for one low in saturated fats, as the other fats are beneficial and necessary for both weight loss and weight gain. I would also suggest mixing with water, not milk, as it slows down absorption; unless of course if it a protein shake before bed, in which case milk would be the ideal base.

    • martycraigs profile image


      8 years ago

      I've always wanted to know more information about protein powders and ways to make protein shakes. Thanks for this information and respective recommendations. I'll definitely consider making one of these!


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