What makes a protein shake good or bad? Can you make your own with a little more protein than what you would find in a pre-made brand and with a wider range of flavors than you typically would be able to find in a retail brand? You can make a good protein shake and control the other ingredients that you are adding into it, as well as the calorie and fat content. By knowing exactly what is going into your protein shake, you will be assured that you are having a healthy yet delicious shake.
What Goes into a Protein Shake?
Protein Shake
Just like any other type of shake, a protein shake requires a liquid base and then the additional items. Even the fattening milk shake starts with a liquid (milk) and then adds ice cream and occasionally other ingredients such as candy bits or nuts. The actual protein shake is not necessarily a "shake" in that sense of the word mainly because they are not whipped up with a thick dairy base. What yours contains will depend on the brand name and the type of shake you are using. There are protein shakes that are meant to help body builders bulk up, and these are slightly higher in calories than other types. Some are sold as weight loss shakes, so they should feasibly have far fewer calories. You can make your own protein shake with a liquid (skim milk, soy milk, coconut water, etc.) and then the add ins. If you want to make a creamier shake for instance, you can add in a scoop of non-fat yogurt (Greek yogurt is much thicker and creamier) along with the protein source you are using, whether it is nuts or nut butter or a scoop of protein powder of your choice. You can opt for the flavored protein powders as part of your protein shake, but you should always taste the flavors from several brands before deciding which you like the best.
You can experiment with the add ins and the flavors that you are going to use - for instance, you can use a chocolate-flavored protein powder with a teaspoon of peanut butter to make a choco-peanut flavored protein shake with fewer calories than what you would get in a packaged version.
Considering the Liquid Base for Your Protein Shake
Obviously milk is going to be one of the most natural choices for your protein shake. Start with skim or low fat milk rather than whole milk, which adds too many calories and saturated fats to the mix. Soy, rice, and almond milks are also good choices for those who are lactose intolerant, and they can be found in a number of flavors and varieties. As always, read the label carefully so that you can choose the type that is giving you the most nutrients with the lowest calorie and fat content.
Flavors for Your Protein Shake
If you are not finding the right brands of flavored soy milk for your protein shake, you can start with basics and add in additional flavors as you mix. Cocoa (not the sugar filled mix for children's milk) consumed daily has been shown to reduce blood pressure even among those who have severe hypertension. Cocoa is also high in antioxidants. A scoop of pure cocoa plus the protein powder for your protein shake can make for a delicious yet very nutritious shake for far less money than you would have to spend to buy the same thing.
Creamy Additions
For the typical shake, you start with ice cream. In your healthier version, you are going to use something cold, creamy but lower fat and delicious. Greek yogurt, which is thicker than other yogurts, is also higher in probiotics and has much less sugar, making it a healthier choice. If you cannot find Greek yogurt, opt for low fat or non-fat flavors but watch for potentially harmful ingredients such as added sugars, colors, and preservatives.
If you want to go with a less sweet version of the protein shake, you can use cottage cheese, which when whipped up will still have the right texture. Again, opt for low fat or non-fat cottage cheese.
Bumping Up the Protein
Milk, soy milk, cottage cheese, and yogurt all have protein in them, however, to increase the protein content even higher you can add a scoop of a protein powder (egg, whey, soy, or rice) depending on your needs and personal preferences, or you can use nuts or nut butters to increase the protein content. While these are a healthy option, they also can cause a great increase in the calorie and fat content of the protein shake as well. Walnuts, a heart healthy source of Omega 3 Fatty acids, are also rich in vitamin E, which may be helpful in fighting blood protein that may cause inflammation.
To Sweeten the Protein Shake without Using Sugar
Instead of sugar or sugary foods, your protein shake can be sweetened up by using a number of different fruits including blueberries and strawberries, both naturally sweet and high in antioxidants and other nutrients. Honey, especially wild clover honey and dark, flavorful varieties, are also a good choice to make as well. Be wary of the artificial sweeteners because all research is currently inconclusive for which is safe and which is not. Remember that honey is much more concentrated than white sugar but also has beneficial antioxidants in it.
Sources
Jean Weiss Natural Cures You Can Trust Prevention Magazine August 2010
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Nov 28, 2011 10:02:53
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