I don't know about you, but my first introduction to protein shakes was a horrifying one that I won't soon forget. It was a cold October day when I finally bit the bullet and purchased a tub of chocolate-flavored whey powder from my local market.

When I got home, I took out the surprisingly big scoop of protein powder, grabbed my fancy shaker, and started with my first mixture. I poured in a skim milk/water combo, threw in the protein, and shook it like a genuine Las Vegas mixologist.

Sadly, it didn't turn out too great.

Eventually, I started to implement the items and methods necessary to create the perfect protein shake. I also started to understand that in an ideal world, there are different shakes for different times.

When it comes to making protein shakes, achieving great taste while still meeting your nutritional goals is nothing short of an art form!

#1) The Mixer

To make any kind of shake, you need a powder and you need a liquid, but you also need some kind of mixer. You wouldn't eat a spoonful of powdered brownie mix, and then chase it with a glass of water... would you? (You were supposed to say no to that one!)

This is as cheap and simple as you can get. Just grab any container with a lid and shake your tail off. I'll be honest; I'm not a fan of the average shaker. Even with the best quality protein powders, things can get lumpy. If you're looking to achieve some great taste there are much better options for mixing.

These things are pretty cool and not that costly. They're perfect for the "on the go" girl, and they mix better than a shaker. What's even better is that once you begin to incorporate multiple powders, oils, or seeds, it gives you some grinding power.

Most models are sealable, so you can just keep the liquid in there until you need your shake, add your powder, and give it a whirl.

Counter Top Blender

This is the King (or Queen) of protein shake makers. There's never a lump to be found or a texture problem of any kind when I use a counter top blender.

It's important to remember that the more advanced your shake gets and the more ingredients you use, the more power your blender needs to output. Don't go cheap, because it's going to see a lot of action. Look for at least 600 watts, especially if you plan on crushing ice or fruit.

Muscle repair means one thing to me... protein. To keep it simple, I'll limit this discussion to powders only, but you can beef up a shake's protein content with anything from pasteurized egg whites to cottage cheese.

The standard in protein powders, whey protein[link to online store] is derived from milk. It's a complete protein that contains not only the essential amino acids, but it has the fastest digestion and absorption rate of any protein. Because of its fast absorption, whey results in a higher peak amino acid concentration in the blood than other proteins.

This is important because blood amino acid levels are a big regulator of muscle protein synthesis. The higher the blood amino acid, the faster muscle protein synthesis occurs. This puts whey protein ahead of the pack when it comes to quick amino delivery.

Casein is the predominant protein found in milk. It makes up about 80% of the protein in cow's milk, while the remaining 20% of protein in milk is whey. Casein has an excellent amino acid profile and is known as an extremely slow-digesting protein. Because of this, it has less of an immediate impact on protein synthesis, but more of an impact on stopping protein breakdown.

If whey protein is the fast-acting headache medicine that lasts four hours, casein is all-day, 24-hour relief. Because of the slow-digestion, casein is especially effective when taken at night to delay protein breakdown while sleeping.

The single protein supplement to fit just about anyone's needs would be a whey/casein combo, for that nice effect of hitting you hard in the beginning, but leaving a little something that lingers for protection later. Metabolic Drive fits that bill to a T.

Not only is this super-supplement comprised of an impressive protein combination, but it's actually great for the digestive tract, too.

There are a few reasons for this. Metabolic Drive[link to online store] contains a very unique blend of natural soluble and insoluble fibers, including rice bran, barley flour, oat fiber, Psyllium husk, brown rice flour, apple fiber, inulin, fibersol, and cellulose gum. If that doesn't excite all you fiber freaks, I don't know what will!

Additionally, this protein powerhouse is loaded with a blend of rice oligodextrin, which is a very slow-to-burn, low glycemic index carbohydrate. This exotic ingredient not only soothes the gastrointestinal tract, but it actually prevents dehydration. How's that for a protein superhero?!

Metabolic Drive has 20 grams of protein per scoop.

If there's a "runner-up" to whey, in the sense of a solitary protein source, it's going to be egg. Egg protein actually has a more complete amino acid profile, but it's slower on the digestive side of things. It's basically dehydrated egg whites, in powder form. Most people who favor egg protein have a whey or lactose allergy.

Under constant controversy and misunderstanding, soy protein is, not surprisingly, derived from soybeans. There have been loads of studies done on the effects of soy proteins on thyroid, estrogen, and protein uptake in the body. Technically, soy protein has a complete amino profile, but it's low enough in certain amino acids that calling it a "complete protein" has been controversial.

The soybean: More controversial than a carnivore at a PETA meeting.

#3) The Liquid

Water

It doesn't do much for flavor, but it has zero calories. I generally don't use water in my protein drinks, unless it is a fruit-based shake. Water-based vanilla or chocolate shakes just don't rock it.

A better choice is to combine water with a fruit flavored protein (like strawberry[link to online store] or fruit punch) and then, for that extra kick, add Gatorade, Crystal Light, or Kool-Aid. Just be aware of the carbs and other nutrients you're adding, too.

"Milk" doesn't have to mean full fat, skim, or even animal-derived. There are all kinds of milk choices, and different ones might be better for your nutrition needs. For example, whole fat milk would be best saved for that bedtime shake, while skim milk would be best closer to workout times.

If you don't like animal milk, there are rice, almond, and coconut milks that all provide taste and nutritious benefit. For flavor, milk is by far the best way to take your shake from "deal-able" to delectable.

Fruit Juice

Small amounts of fruit juice are okay, but most of the time, you're better off sticking to the whole fruit. You'll get a much better nutrient benefit, and less concentration of fructose. If you're making a post-workout shake, this is important.

Protein isn't always the sweetest thing. There are also times when you need the carb-up of good workout fuel. Be it calorie-free or calories-indeed, I got your sweetness right here.

I'm a big believer of covering your nutritional bases and getting the best protection for energy levels and hormone function around your workouts. If you're looking to optimize, throwing down a dextrose/maltodextrin mix with some whey is a safe bet.

Dextrose is an isomer of glucose found in honey and sweet fruits, and is a naturally occurring form of glucose. Maltodextrin is a double sugar (disaccharide) consisting of two glucose molecules. The question is... why have both?

The short and simple answer is that they're Tom and Jerry. One without the other just isn't as good. Dextrose gets the delivery done a little faster, but Maltodextrin has a better profile. Sling them together, maybe even with a little added fruit and milk, and you have one heck of a workout shake.

The only drawback of the Dex/Malto mix is finding it in stores and/or understanding the amount to put in your shakes. I've seen some people give themselves crazy sugar rushes from playing with straight dextrose. It's very sweet.

If you aren't sure what you're doing, save yourself time and trouble by using a pre-made formula specifically designed for the job, like Surge[link to online store].

Splenda

The "no calorie" sweetener, Splenda is a Frankenstein-like derivative of sucrose. There are a lot of general health concerns with artificial sweeteners. So far, nothing has been proven either way about small amounts of Splenda in your shake being harmful.

If you're still worried, there are always alternatives... until people find something wrong with those. A little Splenda goes a long way. Just remember moderation, like with most things in life.

Stevia is an herb whose leaf, when extracted, can be up to 400 times sweeter than regular granulated sugar. It's calorie-free and moderate in cost. As for any health concerns, the jury's still out. But truthfully, I haven't seen anything that made Stevia look much different, or dangerous, than mint. This is a "time and studies will tell" kind of thing.

#5) The Best "Extras"

Fruits are the ultimate way to add flavor and nutrients to your shake. The best fruits to use, flavor-wise, are also the best nutrient-wise. Why ripe fruit? Studies have shown that as most fruits ripen, almost to the point of being spoiled, they increase in antioxidants. Other properties also increase, such as natural digestive aids and starch content.

Bananas are the best at this. If you want to ripen a banana even faster, put it in a paper bag (out of direct sunlight) overnight with an apple or tomato. The fruit will work together to speed up each other's ripening.

If you're looking for that direct-from-Starbucks flavor, instant coffee is the way to go. And you've got a ton of options. Need to avoid caffeine? Go with instant decaf. Have an acid sensitivity? A coffee brand called Kava makes a low-acid, neutralized instant coffee. Need even more flavor? Nescafe Tasters Choice makes flavored instant coffee, like vanilla and hazelnut.

Even more dangerous on a low carb day.

Of all the foods, spinach probably has the most nutrients-per-caloric-inch, so to speak. You can chew on a pound of it and barely make a dent in your caloric needs for the day. However, it contains a multitude of vitamins and minerals. If you're worried about the taste of liquid spinach, hide it among frozen fruit and you won't notice a thing. Honest.

There are two types of EFA's, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

Omega-6 and omega-3 fatty acids aren't interchangeable, meaning we must consume both. They're responsible for growth, repair, and mental clarity.

It's vital to ensure that your diet is made up of omega-3 and omega-6, and while it's consumed through the diet, there's always the insurance of supplements. Omega-3's are found in flax seeds, walnuts, and salmon.

The omega-6's can be found in pistachio nuts, raw sunflower seeds, and olives/olive oil. Some of the best supplements for both are fish oil capsules, oil blends, and flax oils.

Flameout contains over 3,000mg of Omega-3's per serving.

When I make a protein shake for someone, they always ask what my secret is. They're amazed that I can make a shake taste so good while still being low in calories.

The secret is to use a thickener.

There are lots of different varieties of thickeners. I like using Bob's Red Mill gluten-free xanthan gum. You get a bag that lasts forever, and not only will your shake be nice and thick, you'll feel full for hours because it's a soluble fiber. Just be careful and don't use too much, or else you could really get sick. As with other ingredients, moderation is key.

There are other choices, of course: glucomannan, guar gum, agar, pectin, sugar-free instant pudding mixes. The differences will be the time of setting, the ease of finding it in a store, and taste.

Just admit it; I know you kinda skimmed the first half of the article just to get to the recipes! That's okay, I don't blame you. These are awesome creations you can try throughout the day; morning, workout, and night. Just blend the ingredients together and go.

Starbucks Frozen Awake Shake
Ideal for breakfast — 220 Calories

8 ounces skim milk
1 scoop milk chocolate Metabolic Drive
1/2 teaspoon cocoa powder
1/2 teaspoon instant hazelnut coffee
1/2 teaspoon Splenda
1/8th teaspoon xanthan gum
1 teaspoon cod liver oil
1 cup of ice

Oatmeal Chocolate Cookie
Ideal for pre-workout — 260 calories

6 ounces Calorie Countdown milk product (low carb, low calorie milk substitute)
1 teaspoon sliced almonds
1 scoop milk chocolate Metabolic Drive
1 1/2 tablespoons oatmeal, cooked and cooled
2 packets Stevia

Donkey Kong
Ideal for post-workout — 290 Calories

6 ounce skim milk
1 scoop chocolate Surge
1 small ripe Banana

Peanut, Peanut Butter
Ideal for bedtime — 325 Calories

7 ounces 2% milk
1 tablespoon PB2, powdered low-fat peanut butter
1 tablespoon natural peanut butter
1/2 scoop milk chocolate Metabolic Drive
1/2 teaspoon Splenda
1/8th teaspoon xanthan gum
3 capsules ZMA Either take with the shake, or be "hardcore" and open the capsules to mix the powder in the blender with other ingredients.

Wrap-up

Protein shakes are such an essential part of an effective training and nutrition plan, it's critical that we learn to make the most of them.  Whether we're drinking one shake a day or five, you should be looking forward to them.

They're a chance to break the monotony of what might be a hum-drum menu. Get funky with your protein, and use these six principles to be an artist with your blender.

For more information on Leigh Peele, check out her latest releases The Fat Loss Troubleshoot and The Metabolic Repair Manual at www.FatLossTroubleshoot.com. These books will change the way you view fat loss forever.