By request here are some protein shake tips. Keep in mind that protein shakes are a great alternative to get enough protein in your diet, but they should not be relied on as your only source. As early blogs have noted, protein powder come in a vareity of different types, from Whey to Rice, Blends and Egg. Additionally we all need to remember that sometimes the more you spend on a protein powder, the better it will taste. Think of it as an investment. When shopping for powders first think of your goals. I look for four major things first- how much sodium is in it? how many grams of carbs per serving? how many grams of protein per serving? what is it sweetened with? From here I make my choice… usually Allmax Whey Isolate (quick releasing, low low carb, low sodium, powder) or I order from www.trueprotein.com and make my own (super cool website that allows you to make your own combinations!).
For me a protein shake allows me to get my protein in post workout. Now, I am boring, usually adding 1/2 cup of blueberries as my carb source and antioxidant, glutamine and a pinch of cinnamon. Simple and sweet! But this is me, with my very odd taste buds.
Clients have asked me about using protein shakes as meal replacements. Of course one would think that a scoop of protein would have everything needed, but remember each powder is DIFFERENT! If you have bought a MRP (meal replacement powder) then it is possible you have carbs and fats already in the powder. But frankly people, thats boring and unhealthy, as the carb content comes from sugar. Juice bars, smoothie shops and pre-packaged shakes are a new rage, but keep in mind that again these are LOADED shakes, with heavy sugar, bad protein and dairy. When making MRP’s you want to include everything a MEAL WOULD! That means, good, whole food sources.
I grabbed this chart off John Bernadi’s website, on Super Shakes. He makes some pretty kick ass shakes. Keep in mind these are only options, but good ones!!!
Step 1: Start with ice
- Use 1-4 cubes for a thin, chilled shake
- Use 5-10 cubes for thicker, pudding-like consistency shake
| Step 2: Pick A Fruit | Step 3: Pick A Veggie | Step 4: Pick A Protein Powder | Step 5: Pick A Nut/Seed | Step 6: Pick A Liquid | Step 7: Pick Your Topper |
| Frozen banana | Dark leafy greens: Kale/Swiss chard/spinach (stems optional) | Whey protein | Walnuts | Almond milk unsweetened | Coconut |
| Frozen berries/berries | Pumpkin/sweet potato | Rice protein | Flax, hemp, chia seeds | Soy milk unsweetened | Cacao nibs, dark chocolate |
| Dates | Beets/beet greens | Pea protein | Cashews | Hemp milk unsweetened | Pomegranate seeds, goji berries |
| Pineapple/mango | Cucumber/celery | Hemp protein | Almonds | Iced green tea | Oats, granola |
| Powdered fruit supplement | Powdered greens supplement | Other proteins or protein blend | Nut butter | Water | Cinnamon |
| Notes:
Frozen bananas give an excellent consistency. Using half of a banana is usually enough. Dates are very sweet. Make sure to get rid of the pit first. |
Notes:
Canned pumpkin is great. It goes well with vanilla. When using beets, try roasting and removing the skin first. Beets go well with chocolate. If you add celery/cucumber, make sure to adjust the amount of liquid you add. |
Notes:
Some protein powders have thickeners added. This will increase the thickness of your shake. Find the protein supplement that you digest well and enjoy the taste of. |
Notes:
Nuts and seeds give the shake an excellent consistency. A handful is usually enough. |
Notes:
Less liquid = thick shakes. –More liquid = thin shakes. Adding liquid at the end of the process can improve how the shake initially blends. |
Notes:
A little goes a long way. Cinnamon is good with vanilla and pumpkin. |
Examples of super shakes:
- Step 1: 5 ice cubes
- Step 2: ½ frozen banana & 2 pitted dates
- Step 3: 2 kale leaves & 1 tsp of powdered greens supplement
- Step 4: 2 scoops of plain pea protein powder
- Step 5: Handful of walnuts
- Step 6: Water (just enough for it to mix)
- Step 7: Top with a few sprinkles of coconut
- Step 8: Drink. Feel smug about getting more nutrition than most people get in one week.
Be creative with whatever you choose. I usually, make “pudding”…. adding VERY little water to my blueberries, scoop of whey mixture… tastes so yummy! Another great one is chocolate peanut butter pudding… same idea, but with chocolate protein and 1 tbl of all natural organic peanut butter.
A couple other examples of shake ideas:
Chocolate Mint (Meal Replacement Shake!)
2 tsp ground flax seeds
1/3 cup cottage cheese
1 scoop vanilla or chocolate protein powder
Cocoa to taste (1 1/2t)
2-3 drops mint extract
1 tbsp Greens+
5 Ice cubes
1/4 cup water (add as needed to blend)
Turtle Flavoured (Meal Replacement Shake)
1/2 cup water
1/2 cup ice cubes
2 scoops chocolate flavored protein
1 oz pecan halves, chopped
2 tbsp natural peanut butter
1 tbsp Greens+
1 cup pasturized egg whites
Tropical Shake (Meal Replacement Shake)
1 cup water
1/2 cup plain yogurt
1/2 cup frozen fresh pineappple
1 banana
1/4 cup unsweetened coconut flakes
1 tbsp flax meal
2 scoops vanilla protein powder
1 tbsp of Greens +
1 tbsp Udo’s Oil
Pumpkin Shake
Freeze 1/2 of a large banana then put it in a blender. Add 1/2 cup of canned pumpkin, a serving of whey or rice protein, a handful of almonds and 1 cup of soy or almond milk. Blend this mixture until it is creamy and smooth. You may thicken it by adding less milk or make it thinner by adding more. Pour the shake into a glass and sprinkle with cinnamon.
Mocha Protein Shake
In a blender, add 1 cup of soy or rice milk, 1 scoop of chocolate protein powder, 1 tsp. of instant coffee dissolved in 1 tbsp. of hot water, 1 cup of crushed ice and sugar-free sweetener to taste. To heighten and enrich the flavor, add a few drops of natural vanilla extract. Blend this mixture and add ice or milk to thicken or thin the consistency. A delicious topping for this is shaved semi-sweet chocolate or a dash of cinnamon.
