MAKING A PROTEIN SHAKE – INGREDIENTS & TIPS
- You can increase the calorie and carbohydrate content by mixing the protein powder with juice or milk instead of simply water and adding a variety of other ingredients (see below).
- If you are at home, you can of course make up your own protein shake in a blender, adding various ingredients such as fruit, fruit juices, nuts, oatmeal, skim milk, yogurt and low fat ice-cream to the protein powder to make it a more complete (and delicious) meal. This is a good option for breakfast or if you are feeling hungry, have a sweet tooth and want a snack.
- Add psyllium husks to increase the fiber content of the shake.
- Bananas are a great base for protein shakes. Calories in bananas are low, fat is low too and it is a mild source of protein.
- Increase the protein content of your protein shake by adding a few egg whites. To improve taste sweeten the protein shake with some extra ingredients.
- If you want to increase calories or flavor, add honey, cinnamon, maple syrup, cocoa powder, caramel, nut butters or chocolate syrup – in moderation.
- To keep calories low add egg whites, with ice cubes and water to protein powder to make a very low calorie protein shake. Add fruits for sugar and low-fat yogurt to improve taste.
- To boost nutritional content add essential fats (e.g. coconut oil, avocado oil, flaxseed oil), which will help improve your protein shake by providing a more sustained release of protein, keeping you in positive nitrogen balance for longer. If you’re really brave try adding spirulina, chlorella, lecithin or ginger. Also good, multivitamin and probiotic powders.
PRE-MIXING PROTEIN SHAKES
If you are using a protein powder to make your protein shake, it may not always be feasible to mix a protein shake when you need it, forcing you to prepare the shake long before you will be consuming it. For example, you may mix a protein shake in the morning to consume later at work or post-workout at the gym. However, ideally protein shakes should be consumed as soon as they are prepared. The longer protein shakes have been mixed, the more likely they are to be harvesting bacteria and other contaminants. Therefore, if you are on the run, use a shaker bottle and add the protein powder, then when you’re ready for your protein shake just add water, shake and drink.
- The container you’re using must be clean and airtight.
- Once mixed, store the protein shake container in the fridge – room temperature is too warm.
- Avoid bacterial contamination by pouring the protein drink into a cup to drink. Don’t drink from the bottle.
PROTEIN SHAKE RECIPES
This is a great way to satisfy a junk food craving without sending your blood sugar through the ceiling, while simultaneously nourishing your body with plenty of protein and healthy unsaturated fat. Add all ingredients to blender, whip, and serve.
- 2 scoops vanilla protein powder
- 2 tbsp sugar-free instant butterscotch pudding mix (dry)
- 1 tbsp natural peanut butter (smooth or chunky)
- 8 oz. water (or low-fat milk)
- 3-6 ice cubes
Another great protein shake recipe:
- 1 cup frozen berries
- 2 cups water
- 1 cup crushed ice
- 1 scoop whey protein powder
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