Experts recommend eating five to six small meals per day to keep your metabolism level high. Meal-replacement shakes and smoothies are useful if you have difficulty squeezing in those two or three extra smaller meals. Commercial products can be expensive and full of refined sugar, causing you to feel tired later. Save money and energy by making your own meal-replacement shakes at home.

Weight Loss Shakes vs. Protein Shakes

When shopping for meal replacement shakes, you will notice that they are marketed under two primary categories: weight-loss shakes and protein shakes. Weight-loss shakes are low in fat and contain fewer calories. They are also low in simple sugars, meaning that your metabolism will not crash later in the day and send you searching for something else to eat. Weight-loss shakes are a good option if you have difficulty creating small meals that contain 200 calories or less with all or nearly all of the nutrients that your body requires. Making a meal-replacement shake for weight loss removes all of the guesswork. Protein shakes are used for gaining weight or muscle mass. Though all meal-replacement shakes contain protein, this type of shake focuses on protein as its main ingredient and provides a much larger dose. These meal-replacement shakes are also quite high in carbohydrates, which provides your body with an energy source to prevent it from burning the muscle that you work hard to achieve. If you want to add mass to your frame, but find that it is difficult to choke down over 400 calories at each meal, making your own protein shakes may work for you.

Shake Components

Protein: As mentioned before, all meal replacement shakes contain protein. Protein feeds muscle and helps you to feel full more quickly and to remain full for a longer period of time. Good protein sources include egg whites, whey powder and protein powder. Protein powder is an ideal option if you need to add a large quantity of protein to your shake. Liquids: The most common liquid component used in meal replacement shakes is milk. This does not always mean cow's milk, though it is a convenient option. You can also use rice milk, soy milk, almond milk or goat's milk for dietary or personal reasons --- or skip the milk altogether and add a splash of fruit juice. Your shake will not be as smooth, but this is a good way to add carbohydrates if you are trying to gain weight. Carbohydrates: Carbohydrates should be a major component of your shake, not simply an afterthought. Honey is a nutritious choice, as are fruit or high-carbohydrate vegetable purees such as carrots or sweet potatoes. If you chose to use fruit juice as your liquid, fortified yogurt is a plentiful source of carbs and can also make your shake creamy. Ice: Ice makes your shake a shake. Remember to add a scoopful of ice cubes, or, to prevent diluting your shake, choose frozen fruit for your carbohydrate. It will make your shake frosty and not watery.

Flavorings

Many components of your shake, like fruits and vegetables, will add their own natural flavor to the final result. Protein powder can be purchased in flavors like chocolate, vanilla and strawberry, and you can also choose milk in one of these flavors to add a taste that you like. If you want something a bit more out of the ordinary, a few drops of peppermint, hazelnut, ginger or other extract will add interest to the flavor of your meal-replacement shake. Experiment with flavors until you find a combination that tastes delicious to you. Creating a meal-replacement shake is a waste if it isn't something that you look forward to drinking.

Source:

Quinn the Mighty: How to Eat 5-6 Small Meals Per Day

FoodFit.com: Drink Milk for Weight Loss