If you do not have a nutrition coach, it is logical to read the label and do what you write there – the shake portion is made with 250 ml of semi-skimmed cold milk (1.5%). With it, the kilocalories are just over 200 and the shake meets the definition of “food substitute”.
The best solution, proven in practice, is to visit the Health Academy at Galanto Club, which is held every Wednesday at 18.30. (call for details and phone 0888 153 150).
A personal coach is a tremendous advantage for anyone who buys a shake from him, not somewhere on the Internet or a questionable salesman at lower prices. The coach, for example, will show him some alternatives to this milk and will explain to him what option and why he specifically recommends him personally for his case. The label option is the most common and probably not the best option for achieving the specific goal.
Here are some of the possible alternatives:
- Fresh milk cows whole;
- Fresh milk cows semi-skimmed / low-fat;
- Fresh milk cows skimmed;
- Yoghurt whole milk whole;
- Yoghurt with 2% fat;
- Yoghurt cow’s milk skimmed;
- Goat milk;
- Almond milk;
- Soy milk;
- Rice milk;
- Coconut milk;
- PDM (protein drink mix), etc.
Each alternative has its advantages and disadvantages, depending on the goal, age, gender, health, nutritional needs or personal taste preferences.
For example, if someone has to lose weight, the focus on the quality of the milk used would be the calories, the amount of protein and calcium. If it is intended to improve immunity and health, it must observe a certain balance of macro and micronutrients, and calorie value is not such an essential parameter. If you have to accumulate muscle mass, the focus is elsewhere. And it all depends on the current body structure of a person, his current lifestyle, and his goals. It is almost impossible to give general recommendations, but with general recommendations, the results would be far from good, however good and effective the products themselves.
Let’s look at the composition of the different alternatives.
- The nutrient values in the table are averaged by several different manufacturers and indicative for comparison purposes;
- The amounts are 300 ml for liquid milk, acid 200 g plus 100 ml water, for water 300 ml and for PDM – protein mix mix is 300 ml water with 2 measuring spoons (still recommended quantities for a portion of shake);
- Specially “pure” natural milk, not beverages, are selected – drinks are usually sweetened, flavored, often with very unwanted ingredients and not supplemented with vitamin D, calcium, etc .;
- Only micronutrients are compared to the most anticipated and basic calcium in the milk.
Let us briefly analyze the various alternatives.
Full-fat cow’s milk.
It contains a lot of calories, a lot of sugars and fat. It is inappropriate for people who want to lose weight. Unsuitable for adults – contains lactose.
Semi-skimmed cow’s milk
It contains a lot of calories and a lot of sugars and is still not the best for people who want to lose weight. Again inappropriate for adults because of lactose.
Skimmed cow’s milk.
Calories and fats are in proper quantities, but still contains a lot of sugars and lactose, making it inappropriate for certain groups of people. Often there are a lot of inappropriate ingredients due to the full degreasing technology.
As far as I know, there is fresh cow’s milk without lactose, but I could not find one in the places I shop for. It would be appropriate for the elderly, but I am afraid that in order to remove lactose, there will be technological debris from inappropriate ingredients. But let us leave the theory of specialists and focus on availability and practical use.
As a common disadvantage of fresh cow’s milk I will note the fact that it contains lactose and its protein is an allergen for many people of all groups.
Full-fat Bulgarian cow’s milk (yogurt)
With a lot of calories and very saturated fat, but no lactose and is suitable for elderly people and athletes.
Low fat (2%) Bulgarian cow’s milk (yogurt)
Low calorie, low fat, low sugars and lactose free. Sour milk is one of the best choices for maintaining good health and successful weight control. Unfortunately, the protein is less.
Degreased Bulgarian cow’s milk (yogurt)
Not the least calorie. Its only advantage is low fat, including saturated fat. Often, however, there are many inappropriate ingredients due to the technology of complete degreasing. Also, the absorption of some vitamins can be reduced precisely because of the lack of fat.
Obviously the Bulgarian cow’s milk (yogurt) is best with 2% fat and we most often recommend it. It does not contain lactose and is suitable for any age and sex. Unfortunately, the market is often found in milk that is not produced in the normal way and causes stomach problems and discomfort.
In this case, especially if the goal is weakening, we recommend that the shake be done with pure cold water. The only thing to keep in mind when using water is that calories fall to just over 100 and the protein is much less – the water shake is likely to be deficient and a person quickly hungry, but this problem has a solution, even a few – the easiest is to add a larger amount of shake or additional protein powder F3.
Goat milk or yogurt
This is also a very good alternative as a nutritional value, but keep in mind that its calorific value is much greater. It is generally known that goat milk is the closest to maternal milk.
Almond milk is made from ground almonds and filtered water. It may contain starch and thickeners to improve its consistency and shelf life. Almonds can be an allergen for some people.
Of nutmeg, it is the lowest in calories and contains very little saturated fats and carbohydrates, but unfortunately, much of it is lost in almonds and contains little calcium. Another drawback is that it is quite expensive but contains many micronutrients. However, it also contains substances that in some people cause digestive problems. Suitable for vegans.
Soy milk is made from soy and filtered water. Like other nut milk, it may also contain thickeners to improve consistency and shelf life. There are many soy beverages on the market that are different from soy milk and contain different sweeteners, flavors, preservatives and other annoying substances.
Soy milk is very low calorie, only the almond is less calorie than it. At the same time, it contains many proteins, not many carbohydrates and insignificant fat. The nutmeg is most suitable in terms of macronutrients, micronutrients and nutritional value. It is natural that vegetable milk does not contain lactose and cholesterol and that nutmeg is most suitable for all age groups.
Some specialists still harness old notions of soybean damage in terms of thyroid disease and fertility abilities, as well as men’s potency. Our practice shows that the thyroid gland is more about absorbing protein in soybean rather than soybean. But for this problem there is a solution the nutrition coach knows. And in terms of potency, which knows how many children we have (5) and how many soy products we eat, it will somehow hardly believe that soy has a negative impact on fertility abilities and potency.
Soybean products in Herbalife are guaranteed not GMOs and are produced in plantations and production plants owned by the company under strict control and hygiene.
The only drawback is that soy may also be an allergen to some people, but we only know this in theory – our practice has not been so far.
Rice milk is made from milled rice and water. As with other plant milks, it often contains supplements to improve consistency and stability. Its advantage is that it is almost impossible to cause allergies and is therefore a good choice for people with various intolerances – milk, nuts, soy, lactose or others.
Its main disadvantage is its significantly higher calorific value and carbohydrate content, and at the same time insignificant protein content. It is not recommended for infants, children and pregnant women because of higher levels of inorganic arsenic.
Coconut milk is made from filtered water and coconut cream from grated mature coconut kernel. Despite its name, coconut is not actually walnut, so people with walnut allergies should be able to eat it without affecting their health.
Coconut milk on the market is actually diluted coconut milk. As with other plant milks, coconut milk often contains added thickeners and other ingredients.
Coconut milk contains many times more calories and significantly more fat than other milk alternatives. It does not have a particularly high nutritional value and is often artificially added to various vitamins and micronutrients. In recent research, it is said that its saturated fats are medium-chain triglycerides that help to lower fat. We still do not have enough practice to use coconut milk to claim anything, but while respecting the principle of using local products and that saturated fats generally lead to an increased risk of heart problems, we avoid recommending it except for minimal doses some cooking recipes. It also contains substances that can cause digestive problems in some people.
PDM – Protein Drink Mix
This is a unique drink, which has been available for several months at the Herbalife Sales Center in Bulgaria.
A portion of it is low in calories (only 108 kcal), contains much more protein (15 grams), fewer carbohydrates (only 7 grams, of which only 0.3 sugars) and almost no harmful fats. It can be added to any type of shake and not only enriches its flavor, but also the content with additional 22 vitamins and micronutrients.
The definitive conclusion is that the PDM is the best alternative to milk when preparing a shake of any kind.
When preparing a shake with the PDM, there are some intuitions that, if you wish, will share your personal trainer with you, and more tips and triks you will learn at the Health Academy – Galanto.
Have you already signed up? Call Anton Ivanov – 088 9 920 930 or Galina Mihaylova – 0888 153 150.