How To Make A Healthy Homemade Protein Shake
Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.
Its a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.
Considerations For Drinking Protein Shakes
Unless your doctor has instructed you to limit your protein intake, or has recommended avoiding protein shakes, the choice to drink them is up to you. Protein shakes can fill any gaps in the protein content of your diet, and they can be an occasional meal replacement if you don’t have time for a sit-down meal. But they can also be high in calories especially juice-bar shakes that might pack in hundreds of calories. If you decide to drink protein shakes, make sure to count them toward your daily calorie intake, or you may accidentally gain weight and hide all those muscles you’re trying to build.
Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, and health.
Can Protein Shakes Replace A Meal
There are protein shakes that can act as a meal replacement however, most are too low in calories, carbohydrates, and fat to replace a meal. If youre using it as an on-the-go meal, look for shakes that are at least 300 to 350 calories and contain a balance of carbohydrates, protein, and fat.
That may still not be enough calories for some people, so pay attention to how you feel after drinking a protein shake, and if it keeps you full for long enough. Protein shakes can be a helpful addition to meals on days when you dont have time to prepare another source of protein.
Read Also: How Much Protein Do I Need For Muscle Gain
They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
May Support Healthy Metabolism And Lean Muscle
A high protein diet especially when combined with strength training can help you build muscle.
Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy .
This is especially true if you follow a calorie restricted diet to lose weight.
Thats because extreme calorie restriction may result in muscle loss in addition to fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you go off the restrictive diet .
Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown .
A 13-week study in older adults with obesity found that those who consumed an extra 20 grams of protein weekly gained 2.8 pounds more muscle mass than those who ate less protein .
Plus, in a 6-week study, individuals followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, those on the higher protein plan gained 2.4 pounds more muscle and lost 2.9 pounds more fat .
Your body also uses more energy to digest protein than it does fat or carbs, which means that you burn more calories in the process. This effect called the thermic effect of protein may provide a slight metabolism boost. (19,
The women in the high protein group also retained significantly more muscle mass than those on the standard protein diet .
All the same, more studies are needed.
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How To Choose A Protein Powder
When choosing a protein powder, youll want to consider several factors, including:
- Protein source. Protein powders contain either animal-based or plant-based protein sources. Examples of animal-based proteins include casein, whey, collagen, and egg. Plant-based protein powders often contain pea, rice, or hemp protein. Some vegan blends also contain whole grains, nuts, and seeds.
- Additional ingredients. Look for protein powders that have as few ingredients as possible. Always check the labels carefully, and consider avoiding products containing artificial sweeteners, colors, and flavors.
- Quality testing. Because the Food and Drug Administration doesnt evaluate the safety, equality, or effectiveness of protein powders, its best to choose products that are third-party tested to ensure purity and potency.
- Safe for sport. Competitive athletes may also want to choose a protein powder that has been tested for banned substances by an organization like NSF International or Informed Sport.
> > The Protein Powder Test < <
First things first. We turned to you beautiful people for protein powder recommendations. We reviewed 14 total protein powders because these 14 protein powders were repeated time and time again when we asked you guys what your favorite protein powders were. We know there are many different kinds of protein powder and nutrition powders out there, but for this post, we specifically focused on VANILLA plant based protein powder and VANILLA whey protein powder. We found that anything chocolate -flavored was sort of masked by the chocolate flavor itself and that with vanilla we could sense the true flavor and texture.
When looking for the best protein powder, there is so much to consider. What does the nutrition profile look like? Is it gluten-free, dairy-free, vegan, etc.? How many grams of protein are there per serving? How much sugar is involved? Is there stevia? We put together a protein powder test so that we could rank each protein powder on a 5-star system based off of a few qualities. Heres what we considered when testing every protein powder
The last two in this list are very special because obviously taste and texture matter almost more than the rest of the qualities. When we incorporate protein powder into our everyday life, we found that we mostly blended it into smoothies OR used a scoop or two in baked goods such as cookies or muffins.
You May Like: Isopure Zero Carb Protein Powder
Do Protein Shakes Help You Lose Weight
Many people use protein shakes in an effort to lose weight, but there is no magic shake that will lead to weight loss. Protein can help fill you up and keep you full, which may support overall calorie balance. However, because protein shakes don’t contain nearly as many nutrients or fiber as real food, they’re not as satiating to the body. This can make you hungry later on which can lead to overeating, says Lindsay Allen, MS, RDN.
Keep in mind that some protein shakes are high calorie and designed to support weight gain, not loss.
Best Whole Foods Shake: Frozen Garden Protein Smoothie
What We Like: Frozen Garden Protein Smoothie is made entirely from whole foods, contains no added sugar or artificial sweeteners, and is a good source of fiber, iron, and unsaturated fats.
It’s Worth Noting: It requires a blender and a liquid of choice. Its also more expensive and lower in protein than most pre-bottled options.
If you are looking for a smoothie thats made from whole foods and offers a more balanced nutrition profile, Frozen Garden Protein Smoothie is a great option. It packs 10 grams of plant-based protein from beans, pumpkin seed, hemp seed and flaxseed as well as 7 grams of fiber , and 10 grams of fat, most of which is unsaturated.
It is also a better source of carbohydratesthe bodys primary energy sourcethan other options. These carbohydrates come entirely from whole foods and can help provide fuel for your brain and muscles. Not to mention that its filled with fruits and vegetables that provide a variety of vitamins, minerals, and antioxidants without added sugar or other sweeteners.
With 250 calories, its not quite enough for a meal, but you might want to try it as a post-workout recovery drink. You could also pair it with an egg, yogurt, or some toast with nut butter for a balanced breakfast.
This is a far less convenient option than a shelf stable protein shake since it requires the addition of liquid and a blender to mix it, but its still much faster than making your own.
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How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
So How Much Protein Do I Need
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It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0.8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face.
You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods. Not only will these cupboard staples build mass in your muscle groups currently, research suggests, that 2.2g of protein per kg of body weight is your limit but also help stave off any hunger pangs that could derail even the most diligent of dieters.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. Seven. A tad unrealistic. This type of extreme eating is reserved for competitive bodybuilders, so an achievable alternative for a first-timer is 1.5g of protein per kg of bodyweight.
The amount you need to eat is a complex topic, and there is no one-size-fits-all. It’s important to tailor your intake to your workouts. Here’s how to do it.
Also Check: Blood Tests C Reactive Protein
It Will Help Curb Hunger
Having a proper amount of protein in your diet will help with overall satiety, which means having a protein shake will help you to feel full for hours after.
“Protein also slows down digestion, so it helps get you full faster, stay full longer and maintain stable blood sugar,” says Goodson
“Protein does so much for your body like curbing hunger and maintaining healthy body composition,” says Simeone.
Not sure if you’re consuming too much protein? Here are 7 Ways Eating Too Much Protein Can Harm Your Health.
Sun Warrior Organic Protein Powder 4 Stars
18g protein // 0g sugar// 100 calories// $1.19 per serving // vegan // gluten free// non-GMO// no artificial flavor // organic
A close second was Sun Warrior Organic Protein Powder. It has 4g less protein than GOL, but we love that the vanilla flavor wasnt super overpowering. The price point of Sun Warrior is on point and its widely available everywhere. This product is vegan, gluten-free, non-GMO, and organic. It tasted great in smoothies and baked really well.
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Best Whey Protein Powder: Myprotein Pro The Whey+
The key to a good protein powder is high-quality ingredients and only the best have been put into this powder. Whey isolate is delivered via Myproteins beadlets, which stagger the release into the body to ensure a steady supply of muscle-building amino acids. Each 32g serving contains 26g of protein and the powder mixes easily in water or milk.
Buy from Myprotein | £35.99 for 960g
Why Drink Protein Shakes For Weight Loss
People often drink protein shakes for weight loss because they are a convenient and easy way to get the nutrients their body needs. Protein shakes are low in calories and can help you feel full and satisfied after your workout. They can also help you lose weight by providing a concentrated dose of protein, which can help you burn more calories and lose weight more quickly.
Also Check: High Protein Low Sodium Recipes
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.
Sfh Pure Whey Vanilla Protein Powder 425 Stars
24g protein // 1g sugar// 130 calories// $1.66 per serving// gluten-free// non-GMO// no artificial flavors // grass-fed // all-natural
Never heard of SFH? We hadnt either until one of our favorite gyms in Minneapolis, Alchemy, started selling it. SFH IS SO GOOD. Like, handsdown our #1 pick for whey protein powder. SFH has 24g of protein and only 1g of sugar. In both the smoothie and baking test, we found that SFH didnt have a super overpowering flavor and the vanilla tasted very natural. This product is made with 100% grass-fed cows and is a super clean product full of BCAAs and Omega 3s.
Also Check: How Much Protein Is In Whole Milk
You Could Be Consuming Toxins And Heavy Metals
While protein shakes do help with muscle growth and can be an easy source of protein for those who aren’t getting all those amino acids, be careful: Most protein powders contain heavy toxins and metals, including lead. This is due to the way the protein is grown and manufactured, and if you consume too much, you can experience high levels of toxins in your system.6254a4d1642c605c54bf1cab17d50f1e
“Anyone who takes a protein powder, or any supplement, needs to do their research and choose a third-party tested supplement,” says Goodson. She recommends the NSF Certified for Sport and Informed Choice. The Clean Label Project is also a great third-party source that does frequent testing of products.
“This can help minimize the risk that protein powders and supplements are laced with other ingredients than what is on the label,” says Goodson. “While it may not be a 100% guarantee, it is very close and weeds out those supplements at higher risk.”
Benefits Of Protein Shakes
The idea behind protein supplements is that during heavy exercise, muscles are damaged slightly and require a larger amount of protein than usual in order to repair the damage and knit themselves back together again stronger than before. You may know of someone who after every gym session, top up their intake with a different flavoured protein shake daily. They are trying to get as many benefits from this product as they can and help optimise their health. This is why bodybuilders and other athletes putting severe stress on their muscles need protein immediately after a workout, when their muscles need it most.
While meat, eggs or any other common food source of protein can fill this gap just as well, the major advantage of protein shakes and bars is that theyre easier and more convenient to transport and consume than other options, and easier than immediately sitting down to a proper meal.
When used as a snack or meal replacement, they tend to be more filling than a food consisting predominantly of carbohydrates, thus helping you feel satisfied for longer and thus potentially consume fewer calories overall.
Read Also: What To Add To Protein Shake For Weight Gain
Best Coconut Base: Aloha Plant
Expensive and low in non-fiber carbohydrates
Not suitable for those with tree nut allergies
Many protein shakes are water or milk-based, which can lead to strong flavors. For a creamier option, Aloha makes a coconut-based protein shake. This shake contains 18-20 grams of protein in the form of pea protein and brown rice protein. It also contains 9 to 11 grams of carbohydrates, which can help you recover from exercise. Of note, 3 grams come from dietary fiber, so the amount of carbohydrates your body can use for energy is limited. Therefore, you might want to pair this shake with a food source of carbohydrates.
Aloha shakes come in three flavors: vanilla, coconut, and chocolate sea salt. A common concern with protein shakes is that they can be overly sweet. Aloha is sweetened with coconut sugar and monk fruit, which allows for a subtle sweetness. In addition to being vegan, Aloha shakes are organic, non-GMO, and free from gluten, soy, and artificial flavors.
Price at time of publication: $40
Form: Liquid | Grams of protein per serving: 18-20g | Protein source: Pea protein & Brown rice protein | Grams of carbohydrates per serving: 9-11g | Grams of fat per serving: 5-6g
Contains 45% of the daily value for calcium
No artificial sweeteners
Contains milk, a major allergen
Low in non-fiber carbohydrates
Price at time of publication: $30