Turn Your Boring Protein Smoothie Into A Super Shake
Heres one of the secrets to good nutrition: Not all of your meals have to be whole food meals.
In fact, you can even replace one to two meals each day with easy-to-make, tasty drinks we call Super Shakes.
Now, we know that there are tons of stores and juice bars springing up all over, offering smoothies.
But honestly, these store-bought and juice bar type shakes are often barely better than a fast-food milk-shake.
Theyre typically sweetened heavily with sugar, contain minimal or low-quality protein sources, and missing many of the nutrients found in whole foods.
The Super Shake, on the other hand, is packed with good stuff like high-quality protein, veggies, fruits, and healthy fats.
In addition to the quality nutrition it provides, the Super Shake meets your need for quick, easy, high-quality food that you can have in a pinch.
So whenever you need a high-quality meal, but cant make a full, whole food plate for yourself, try out the Super Shake.
With this in mind we devoted an entire section in our Precision Nutrition self-guided system to the creation of Super Shakes.
Indeed, in PN V4 weve got more than 20 Super Shake combos created and battle-tested by the Precision Nutrition Team members and community. All nutritious. All delicious.
But you have to do them right. And thats where this guide comes in.
- Want more delicious Super Shake ideas?, a beautiful booklet with recipes, photos, and more.
Add A Spoonful Of Peanut Butter For Healthy Fats And Protein
If youre struggling to choke down your protein shake, try adding a spoonful of peanut butter. Not only will it add some delicious flavor, but it will also give you some healthy fats and protein to help power you through your day.
If youre allergic to peanut butter, try adding a spoonful of almond or cashew butter instead.
Which Protein Shake Is The Best
We know you want the best protein shake for your body type and goal, but the question is what is the best protein shake to have? There are many different protein powders to choose from, but it can be tough to know what is the best protein shake for you. So, weve taken the guess work out and created the most comprehensive guide on the internet for protein shakes.
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Enhance The Taste Of Your Protein Shake
Hate the taste of protein shake? Youre not alone! Plenty of people hate drinking protein shakes because lets face it the healthier something is, the more it tastes like cardboard. Most protein shakes use boatloads of artificial sweeteners and processed protein powder that combine for a taste that could make anyone rethink their diet. Try these tricks to significantly improve the taste of that diet-keeping, muscle-building concoction that will keep you scooping, mixing, and enjoying!
Fruit adds a delicious kick to your protein shake without adding a tremendous amount of calories. Nearly any fruit can be thrown into a protein shake to make it taste better, but we have found that strawberries, raspberries, and bananas are the more flavorful. By using fruits in your protein shakes, you protein shakes will be sweeter and give you an extra serving of fruit!
While milk does not necessarily change the overall taste of the protein shake, it does make it more like a milkshake. Who doesnt like milkshakes? Nobodythats who. You can also add some type of sweetener such as artificial sweetener or honey to make it even tastier!
Add Cocoa Powder
Like chocolate? Love chocolate? So do we! Thats why we suggest adding cocoa powder to your protein shake. The cocoa powder will add some flavor without adding all of those unnecessary calories.
Toss In Some Peanut Butter!
Benefits Of Protein Shakes
Protein shakes satisfy hunger. Thats a big benefit in my mind because, after a workout, Im ravenous. And maybe Im heading off to work or to take the kids on an outing and need energy fast. Thats when I reach for a chocolate banana peanut butter protein shake!
- Protein shakes are great for muscle recovery
- Protein shakes can replace a meal
- Protein shakes can help increase muscle mass when you exercise
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So How About An Example
Heres one of my favorites. It uses 2 servings of each step to make one large Super Shake, replacing a full meal.
- Step 2: 2 scoops of vanilla protein powder
- Step 3: 2 fist-sized portions of baby spinach
- Step 4: 1 banana and 1 cupped handful of frozen strawberries
- Step 5: 2 thumb-sized portions of chopped walnuts
- Step 6: Top with a few sprinkles of cinnamon
There you have it, a template for creating awesome Super Shakes, every time.
Protein Powder With Coffee
Coffee Lovers can now rejoice because protein powder can be a great addition to your morning pick me up.
Apart from the benefits offered by the proteins, this drink comes with a host of benefits provided by the coffee.
Coffee contains important nutrients like Vitamin B, magnesium, potassium, and plenty of antioxidants. Coffee boosts blood circulation and reduces the risk of developing metabolic syndrome .
Mix your protein powder together with a cup of chilled coffee and some ice cubes for a delicious and nutritious concoction of iced coffee. Whipping this in a blender will give you a frothy finish.
Keep in mind that adding protein powder directly to a cup of hot coffee will lead to clumps. To avoid the lumps, first, mix the protein powder with a few spoons of the hot coffee to make a slurry and then add in the rest.
Readymade protein coffee mixes are available in the market for your convenience.
Summary: Protein coffees are a great pick me up. It boosts blood circulation and contains plenty of antioxidants. Readymade protein coffee mixes are available in the market.
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# 2 Peanut Butter And Hemp Seed Protein Shake
The most protein protein shake ever! Some people also add a 30g scoop of whey protein to whey, but we think its a bit excessive.
- 1 glass = 200ml of soy milk|
- 2 tablespoons = 30 g of peanut butter|
- 1 spoon = 15g of hemp seeds|
- 1 tablespoon = 15g of chia seeds|
Add all the ingredients to the glass and blend until you get the desired consistency.
This smoothie contains a whopping 21g of total natural protein. The total protein of this smoothie is directly proportional to the amount of peanut butter and especially hemp seeds which contain 49g of protein per 100g of seeds.
How To Incorporate Protein Shakes Into A Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:
- Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
- Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
- Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
- Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.
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A Few Weeks Back A Friend Of Mine Sent Me This Text:
I got a life coach! And part of what I am going to do is drink a protein shake each morning. So I tried it this morning. Protein shakes taste like @$$. Please tell me you have any sort of tip to make protein taste even a little better.
The good news for her, and you too is: I love protein shakes and smoothies! I rarely start a day without one, and over the years, Ive perfected the art of making them at home.
Now, Im not going to give you protein shake or smoothie recipes, because you can find tons of those all over the internet. Instead, Im going to shortcut you past all the pitfalls that Ive seen so many people fall into, myself included.
Getting Started Drinking Protein Shakes
Letâs recap some of the key points of drinking protein shakes for you:
Hopefully, this should get you started! Feel free to try out different flavors and combinations of ingredients in your smoothies to make them something you actually look forward to!
Do you have any favorite protein shake recipes?
Any more questions about protein powders and supplements?
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Drink Your Shake Immediately After Making It For The Best Taste
If youre not a fan of the taste of protein shakes, there are some things you can do to make them more palatable. First, try drinking your shake immediately after making it. This will ensure that the flavors are at their strongest.
If youre not going to drink your shake right away, you can store it in the fridge for a few hours. However, if you dont refrigerate it after mixing the powder with liquid, it should be consumed within 2 hours. This is because the shake will start to spoil after a while and will not be as healthy or tasty.
The taste of the protein shake is usually something that not everyone enjoys but with these steps it can be much easier to get the right amount of protein for muscle building and working out. If youre looking for a great-tasting whey protein powder thats easier to prepare then check our shop. We have various premium blend whey protein powders with no artificial flavors.
Making Your Shake Super
Ok, so lets assume youve got your blender out and its powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.
We selected some of the fruits, vegetables, proteins, and healthy fats that seem to work best for our clients. Just go through each step and select an item from each column. Mix and match as you like. Youll end up finding combinations you prefer the most.
That said, our list isnt exhaustive.
Feel free to branch out.
Keep in mind, too, that not all of the steps below are mandatory.
If you dont want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like number of portions, especially carb and fat amounts.
Note that our portion recommendations per serving are based on our hand-portion guidelines.
Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want a smoother consistency, and ice if you used fresh fruit.
For all of these, a little goes a long way.
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Protein Pumpkin Pie Chia Pudding
This nutritious pudding is a great recipe to make ahead and enjoy the next morning. And it tastes more like dessert than a healthy morning meal, which is a plus for anyone with a sweet tooth.
Its got energy-boosting chia seeds, vitamin A-rich pumpkin, almond butter, and loads of spices. Because itll keep for several days in the refrigerator, make an extra batch for busy days.
Waffles arent only for weekends thanks to this one-serving recipe. Naturally sweetened with bananas and coconut flour, these waffles require few ingredients and provide a satisfying balance of fat, protein, and carbs.
Serve them with your favorite toppings like fresh fruit, cacao nibs, or a scoop of Greek yogurt.
How Much Protein Is In A Banana
Did you know an average banana contains 3% of your daily value of protein? Meaning, this banana protein shake is not only super delicious, but its also full of banana protein-y goodness. And who doesnt love banana protein-y goodness?
This banana protein shake makes it into our breakfast rotation probably every other day, but at least 2-3 times a week. Not sure on the math of that, but I think you get the point. THIS protein shake < we enjoy often
Its super delicious, and is full of banana protein-y goodness.
While some of my other shake recipes use a banana, they dont really accentuate the banana-ness like this one does.
I get asked a lot about what protein powder I recommend. And, really, the truth isit depends. It depends on your taste, what type of protein youre looking for, your dietary goals , your price point, and probably a few other categories Im forgetting.
So, you can see, this is a hard question.
Im honestly still on the lookout for a clean, high-quality protein that tastes good and isnt literally worth an arm and a leg .
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Best Protein Shake And Smoothie Recipes
Get lean and strong with the ultimate list of protein shakes and protein smoothie recipes. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals!
High-Protein Foods | Low-Calorie Foods | Low-Carb Foods | Healthy Snacks | Protein Shake Recipes | Protein Pancake Recipes
Dive into these homemade protein shake recipes that taste like dessert but fuel your muscles and your recovery. With flavors covering everything from luxurious chocolate to tangy orange cream to tropical coconut, these protein drinks help you feel good, work hard, and hit your fitness goals.
Learn how to make a protein shake the most decadent part of your day! With nutritious boosters that add antioxidants, vitamins, and minerals, these healthy shakes are great for breakfast, snacks, and pre- or post-workout.
Alternative Protein Sources To Include In Shakes
There are plenty of high protein foods you can use to make a quick and healthy protein shake.
Whats more, high protein foods may also include beneficial nutrients and compounds that get stripped away during the processing of protein powders. One example is fiber found in whole peas but not isolated pea protein.
Here are some great sources of protein to include in homemade protein shakes:
- Milks: cows milk, ultra-filtered milk , pea milk, soy milk, hemp milk
- Other milk products:Greek yogurt , cottage cheese, ricotta cheese, kefir
- Soy products: edamame, silken tofu, soy butter
- Nuts and seeds : peanuts, walnuts, cashews, pistachios, pecans, almonds, hemp seeds, chia seed, flaxseed, pumpkin seeds, sunflower seeds
- Grains and beans: oats, quinoa, white beans, black beans, lentils
Food sources of protein to add to shakes include nuts and seeds, milk products, Greek yogurt, tofu, and beans.
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Is A Chocolate Banana Protein Shake Good For Weight Loss
I think chocolate banana protein shakes are good for weight loss. Why? Because you are filling up with nutrients after exercise instead of reaching for that processed, empty of nutrition, calorie-laden protein bar.
BTW, looking for a healthy protein bar? See what makes a healthy protein bar and see my top 7 here.
Enjoying a shake made with power-packed protein powder can help you lose weight:
- The keeps you away from junk food
- Protein helps you lose weight slowly , maintaining lean muscle mass
- Protein helps beat belly fat
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
Thats why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Also Check: High Protein Smoothies For Weight Gain
Learn How To Add Protein To A Smoothie Using Real Food
Smoothies are a great breakfast when you are on-the-go, however, if you are not using the right balance of ingredients you can end up creating a big sugar bomb, making them a less than ideal choice. Of course, adding fruit and veggies to a smoothie is great, but adding protein to a smoothie is vital as it helps to balance your blood sugar, minimize your cravings and keep you fueled and full for hours to come. Although protein powder is a simple way to add protein to a smoothie, its not everyones favourite and it is essentially a form of processed food, therefore opting for whole foods is always the best choice. So, in order to help you create a well-balanced smoothie packed with protein, here are 11 ways that you can add protein to a smoothie that dont involve protein powder at all!
You Can Mix Protein Powder With Just About Anything
Make a protein shake.
Grab a blender and mix protein powder with milk , fruit, and nut butter. My favorite recipe is protein powder, oat milk, frozen banana, and spoonful of peanut butter. If you like thick shakes, add a handful of ice cubes.
Sick of protein shakes?
Protein shakes can get old. If you are looking for another way to boost your protein intake, try making protein oatmeal or protein yogurt. You can also add protein powder into your favorite baked goods. In many cases, a scoop or two of protein powder will not changed the recipe.
Can you mix protein powder with coffee?
You can definitely mix protein powder with coffee, but it is easier said than done. Protein powder and coffee are not exactly a match made in heaven, and adding protein powder to a hot cup of coffee with only a spoon will make a lumpy mess. To avoid this, follow these instructions. They can be used to add protein powder to other hot drinks like hot chocolate too.
Can you mix protein powder with water?
Some people like to mix protein powder with just water. The advantage of doing so is that water does not add calories, fat, etc., so what you see on the Nutrition Facts is what you get. This is great if you are counting calories, but it leaves a lot to be desired in terms of taste. In other words, by choosing to mix your protein shake with just water, you are sacrificing flavor and texture for fewer calories. As someone who likes a rich, creamy protein shake, I always mix my protein powder with milk.
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