How To Make A Whey Protein Shake
Learn how to make a whey protein shake at home with this quick and easy guide. Includes tips, ideas, and a customizable recipe for a DIY whey protein shake made with clean and healthy ingredients.
I love drinking whey protein shakes, because they are so convenient, satiating and are packed with nourishing ingredients. They make a healthy breakfast that will keep you feeling full and energized all morning. Protein shakes also help your muscles to heal and build after exercising and help refuel your energy.
Cacao Mint Hemp Flavoured Protein Powder
Particularly for those with intolerances, Happy Ways Cacao Mint Hemp Protein Powder may be the best tasting protein powder flavour for you. Hemp-based protein powder doesnt contain allergens, gluten, sugar, lactose, nuts or soy.
Also, hemp is rich in omega 3 and omega 6 essential fatty acidsthis supports energy production and strengthens the immune system. Hemp contains vitamins and minerals including magnesium, iron, zinc, calcium, vitamin B and D3 and Gamma Linolenic Acid that prevents and fights inflammation and PMS symptoms.
Happy Ways Cacao Mint Hemp Protein Powder has a slightly nutty/earthy taste and is made with organic and natural ingredients such as coconut flour, cacao, chia seeds and natural mint. It doesnt contain any dairy, making it perfect for people looking for a vegan-friendly protein powder, and its good for people that are allergic or have sensitivities to products containing lactose. For those who love all things choc mint, this one will no doubt satisfy your tastebuds!
Sabotage : Liquid Vs Solid Meals
Are you still hungry after having your smoothie as a snack or meal? Research suggests that food in semi-solid or solid forms are more filling and satiating than drinking liquids.
If you find that you are hungry soon after your morning smoothie, you may want to opt for a breakfast of oatmeal with nuts and berries or whole grain toast with fruit, Macfarlane suggests.
Tip: See how you feel after your smoothie. Are you still grazing? If so, you may be better off with eating the ingredients whole instead of blending them into a drink.
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But Weight Gain Is Possible If You’re Not Careful
“Another thing that will happen to your body is that you could gain weight more easily because you may drink more calories than you need because you will not activate the stretch receptors in the stomach, as when the same foods are eaten with less food processing,” says McBryan. “That is, it is better to eat your fruit and yogurt without blending it first.” If that’s more your speed, see these 14 Easiest Breakfast Ideas That Aren’t Cereal.
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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What Are The Benefits Of Adding Protein Powder To Smoothies
Adding protein to your smoothie will help you reach your overall protein goal for the day. Many individuals, especially women, arent consuming enough protein. Protein powder offers an easy way to add an extra 20-25 grams of protein.
Itll also help make your smoothie more filling, which can help if you are trying to lose weight. Plus high protein diets can be effective for both fat loss and muscle gain.
Your Body Will Absorb Sugar At A Slower Rate
“When you drink a protein smoothie with fruit, you will immediately replenish your body with much-needed nutrients, but also you may experience a rise in blood sugar,” says Rachel McBryan, RD, a registered dietitian with the College of Dietitians of British Columbia. This is because fruit tends to contain plenty of natural sugar.
In an effort to curb any harmful blood sugar spikes, which have been associated with weight gain, McBryan says that drinking a protein smoothie can solve this problem. “When you add a source of protein, like from yogurt or protein supplements, what will happen to your body is it will slow the absorption of the fruit sugar and not cause a rise in blood sugar. This is especially important for people with prediabetes or diabetes.”
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What Does Collagen Do In My Smoothies
Lets talk about the benefits of collagen! Collagen is a naturally occurring protein created by the body that is found in the connective tissues, including hair, skin, nails, joints and tendons.** In the words of our new Chief Creative Officer, Jennifer Aniston: Collagen is the glue that holds everything together.
While were young, our bodies are efficient at producing collagen that keeps our bones strong, our skin supple, and our ligaments and tendons in prime condition.** However, after about age 25, our bodys natural production of collagen starts to decline. Since modern food processing has largely removed collagen from our diets, we believe adding collagen back into our diets can help support the connective tissues as we age. Doing this can help retain collagen benefits, such as:
- Glowing skin**
How To Store Smoothies
Protein fruit smoothie recipes can be made the night before and stored the fridge for the next day. If the recipe contains banana, its best to add it the morning you plan to eat it. Otherwise, your smoothie will be an unappetizing brown color and just not look as fresh. The flavor and nutritional state will be the same, though.
If you are using whey or casein protein powder, store your smoothie in a glass container. This is because the plastic is absorbent and may take on a funny smell if left sitting containing the mix.
When premixing a protein fruit smoothie recipe, store it in an airtight glass container right after blending it. It will stay fresh for up to 24 hours but you will have to add a bit of frozen fruit to the mixture and reblend before drinking for it to taste its best.
Are Oats High In Protein
ProteinOatsproteinhigherproteinoatsproteins6 Awesome Ingredients to Add to Your Smoothie
Apart from adding nutritious superfoods to your breakfast smoothie, you can also add the following fat-burning foods to attain quicker weight loss:
6 Protein Powders for Smoothie Making
- Looking to bulk up your smoothie? Then chances are you’re going to reach for a protein powder.
- Hemp. While it is derived from cannabis seeds, hemp won’t get you high.
- Pea. This vegetarian and vegan option is derived from the yellow pea, which is a legume.
Garden Of Life Raw Organic Protein
This protein powder is also organic, vegan and non-GMO. It contains a slightly higher amount of protein per serving than Orgain, however the taste is nowhere near as good. When its blended into a smoothie, its not as noticeable but if youre after the best tasting protein powder then go with Orgain. If youd like a bit more protein and slightly less calories, this a good option.
Protein source: Pea protein, brown rice protein
Nutrition per serving: 22 grams protein, 110-130 calories, 1-3 grams fiber
Servings per container: 20
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How To Add Protein To Smoothies Without Protein Powder
You can use whole foods to get the same filling result.
Food Network Kitchens Kiwi-Ginger Zinger Protein Smoothie for Healthy Dishes Every Grown Up Needs to Know, as seen on Food Network.
Want to give your smoothie a protein boost but don’t want to use a supplemental protein powder? Then its time to rethink your smoothie recipes with these seven whole food ingredients.
Sabotage : Portion Size
You may be guzzling down a smoothie as a snack before mealtime not realizing that its enough for an entire meal.
A smoothie with one cup of berries, ¾ cup of Greek yogurt and water makes for a tasty snack, but a smoothie with a banana, spinach, nut butter, hemp hearts and almond milk is a meal-sized smoothie, for example.
These days blenders can hold up to two litres. Your job is to practice portion control.
Tip: Measure your ingredients as you add them instead of just loading up the blender. You can also create smoothie packs ahead of time that contain pre-measured ingredients. This will save you time and keep your portions in check.
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Orange Strawberry Squash Smoothie
This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.
This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.
If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.
Cottage cheese provides the protein in this layered drink. Its made parfait-style so the smoothie and cottage cheese are kept separateperfect for days when you want to dig in with a spoon.
Do You Need A Protein Powder With Your Smoothie
If you drink smoothies or shakes on regular basis or considering it as part of a healthy diet, protein should be on your mind. Do you have enough protein in your smoothie? Do you need a protein powder? What types? How much? I answer these questions in this post.
Drinking a smoothie as a meal replacement when youre trying to improve your diet, lose weight, or tone up can be helpful for many reasons. First of all, its one more opportunity to add vegetables to your diet. My favorites are spinach, kale, parsley, cilantro, ginger, and cucumber. I usually blend the greens with the liquid first until theyre completely chopped, and then I add other ingredients like fruit, avocado, protein powder, etc.
Speaking of blenders, Ive tried several before. While I liked the Ninja blender, greens stayed a little chewy. I personally didnt mind it but my kids werent big fans of the texture. I finally invested in a Vitamix blender and it is worth it.
A smoothie is an easy on-the-go meal. Whether its work, school, or caring for your children, your schedule is most likely packed. If you give yourself 5-10 minutes to make a smoothie, it can tremendously help prevent skipping meals or a fast-food drive-through.
Learn how to identify the REAL causes of your gut problems.
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How To Build A Better Smoothie According To A Nutritionist
If youre turning to smoothies as part of your strategy to lose weight or take your healthy eating up a notch, your menu may need a little attention. Done right, smoothies can make nutritious sense, packing satisfying ingredients along with fiber, vitamins, minerals and other health-protecting substances. But even some of the most healthful smoothie ingredients can add up to a lot of calories and therefore, interfere with your weight loss goals or worse, lead to unintentional weight gain. Read on to find out if youre making some common smoothie mistakes, discover how to build the best smoothie and find nutritionist-approved recipes to get your smoothie-making up to speed.
So Out Of These 5 Protein Powders What Is The Best Protein Powder For Smoothies
If youre after a vegan protein powder, then the Vega One All-In-One Nutritional Shake is the winner, due to the addition of fruits, vegetables and probiotics, with the Orgain Organic Protein coming in a close second.
If you prefer whey protein, then the best whey protein powder to add to your smoothie is Less Naked Whey.
Of course, everyones tastebuds are different, but these are all highly ranked for their nutrition and taste!
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What Can I Mix Into My Protein Powder Smoothies
- nut milks, such as almond, cashew, hazelnut, coconut or soy
- whole fruit, such as berries, bananas, citrus, pineapple, kiwi, mango, etc.
- citrus zest
- spices: cinnamon, nutmeg, ginger, turmeric
- extracts such as vanilla, almond, orange or coconut
Most protein powders for smoothies already have a sweetener like stevia mixed in. If yours doesn’t, feel free to add honey, maple syrup or stevia to taste.
Pro Tip: I like to zest several oranges, limes or lemons and keep the zest in a small, covered container in the fridge to use all week. You can simply scoop out a teaspoon to use in each smoothie without having to take the time to zest citrus each morning.
What to do with the zested citrus? Store in the fridge drawer until you are ready to eat it, or cut the peel off and dice the fruit. Keep it covered in the fridge to use anytime.
Create your own, or try some of these combinations in your next protein powder smoothie:
Best Protein Powders For High Protein Fruit Smoothies
The options for protein powder are plenty. Look for brands that are minimally processed and without added sugars or artificial sweeteners. I like the Naked Nutrition brand because the ingredients are minimal, and because you have options for pea, whey, and egg protein, among others. Lets look a little more closely at the options:
That all being said, you can certainly get naturally-occurring protein from chia seeds, flaxseeds, nut butter, spinach, and egg white, too!
Banana Almond Protein Smoothie
This smoothie is all about post-workout health. Delivering 21 grams of protein, it helps to repair microtears in your muscles to get you ready for your next gym session.
BLEND THIS:½ cup plain Greek yogurt3 tbsp almond butter1 scoop whey protein powder1 tbsp hulled hemp seeds1 frozen banana
329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat
How Much Is Too Much
You do not need more than 30 grams of protein in one sitting to stimulate muscle growth. A study in the “Journal of the American Dietetic Association” published in September 2009 found that consuming more than 30 grams of protein at one meal added no additional muscle-building benefit. Your body excretes extra protein in the urine, uses it for energy or stores it as fat.
Some protein powders contain added carbohydrates and supplements, increasing their calorie content and decreasing the amount of protein per scoop. Adding too much protein can affect the taste of your smoothie. Brown rice protein, for example, can create a chalky texture and taste if you add more than one scoop. Remember to take into account the other protein-containing foods you add to your smoothie. A drink made with 1 cup of milk, 1/2 cup of yogurt and 20 grams of protein powder exceeds 30 grams of total protein.
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Can I Add Protein Powder To A Smoothie
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Hereof, what protein can I put in a smoothie?
Popular options include whey protein and pea protein, but you can also find almond protein, peanut protein, hemp protein, egg white protein, soy protein, brown rice protein, and others.
Furthermore, are protein fruit smoothies good for you? The addition of sweet ingredients is what usually makes a smoothie unhealthy. By choosing your fruits wisely, skipping the store-bought fruit juice, and adding protein, plant milks, and good fats, you can make healthy smoothies that are just as tasty and satisfying as the sugary, high calorie ones.
Keeping this in view, what are the benefits of adding protein powder to smoothies?
Protein is an important nutrient for weight loss. Getting enough can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle. Protein shakes are an easy way to add more protein to your diet, and have been shown to help with weight loss.
Do I need protein powder in my smoothie?
“It’s simple to add protein to a smoothie without using protein powder,” says Rumsey. You can also add a few tablespoons of nuts and seeds, along with a cup of soy milk . And with all the creative ingredient combos out there, the delicious flavor possibilities are endless.
Rev up your smoothie with these nine supplements just add to your favorite recipe:
Bottom Line: Would I Pay For This Myself
Absolutely. Ive partnered with Daily Harvest twice now, and both times have received free items to try, but Ive used it on my own without a partnership, paying out of my own pocket, in between those two times because I love it so much.
If youve tried Daily Harvest, Id love to know what your favorites are for my next order!
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These are all of the old photos from the first few times I published this post!
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