The 5 Best Substitutes For Protein Powder
Protein powder is all the rage these days, especially for athletes, bodybuilders and exercise enthusiasts.
However, many people do not like the taste, and they consume it just because it is necessary.
If you are one of those people who do not like your protein shake, you are just in the right place.
You dont have to worry even if you never wish to consume protein powder again.
Many items can supply you with sufficient protein, which your body needs.
So, continue reading to learn some facts about the 5 best substitutes for protein powder.
Is There Such Thing As Sweet Protein
Yes, there are sweet-tasting proteins. They are sourced from plants, not animal products. Most of these plants grow in West Africa but some are found in China. According to Colorado State University researchers, proteins that have an intrinsic sweet taste include brazzein, thaumatin, monellin, mabinlin, and pentadin. Actually, there is no magic about these proteins: they work by stimulating sweet taste receptors. Moreover, they are even sweeter than sucrose and are free of carbs. The problem with the above-mentioned proteins is that the purification process is very expensive, which is an obvious obstacle for manufacturers.
Miraculin is a protein that stands out because it does not have an intrinsic sweet taste. Instead, it works by modifying sweet taste. Miraculin naturally occurs in miracle berries grown in Africa. If you eat them together with sour food, that food will taste sweet.
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What Is Protein Powder
Its a protein supplement primarily made from plants, milk or eggs.
Manufacturers use rice, potatoes, soybeans, hemp and peas and may contain minerals, vitamins, sugar, thickeners and flavoring agents.
While you can mix protein powder with other items, water is the best option because its easily digestible.
Protein is one of the macronutrients that our body needs.
Its responsible for growth and development.
It also helps build muscle, create enzymes and hormones and repair tissue.
Protein powder supplies the necessary amount needed and can aid weight loss, develop muscles, assist in faster recovery after a workout and supply extra nutrition.
The general recommendation for protein intake for adults per day is 46 grams for women and 56 grams for men.
For those into a heavy workout regime, the recommended dosage is 1.4 to 2.0 grams per kg of body weight.
It equals about 111-159 grams a day for someone who weighs 175 lb or 79.37 kg.
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Should I Add Protein Powder To My Smoothie
Are you a smoothie fanatic? If you love smoothies and drink them on a regular basis, you have probably asked yourself the question, should I add protein powder to my smoothie? And the truth is that it definitely cant hurt. However, there are a few important things to know about protein and smoothies.
If you want to drink a smoothie as a replacement meal, whether for improving your diet, losing weight, or getting more muscular, you need to have the proper ingredients. You cant just drink protein powder and expect to get healthy. You also need to add vegetables, fruits, and other healthy ingredients.
In this article, we will go over how to properly add protein powder into your smoothie and how to create the ultimate smoothie with all the best ingredients. Protein powder in your smoothie can definitely be a huge bonus, but you must learn how to do it right.
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Ways To Make A Protein
Treat your tastebuds with these alternatives
A smoothie is a great way to add a lot of nutrients into your diet. They can fill you up, provide a lot of fiber, protein and vitamins. You can make a smoothie in so many different flavor combinations that there is sure to be a smoothie combination that you will love. Smoothies can be enjoyed for breakfast, for a snack or even as part of your lunch.
Some people are not a fan of using protein powder in their smoothie because of the flavor. Others avoid it for health reasons. The FDA classifies protein powders as health supplements. That means that there are no laws governing their safety and labeling.
While many protein powders do contain plant-based ingredients such as soybeans, eggs or milk, they may also contain added sugars and artificial flavoring, thickeners, vitamins and minerals. The added sugars range from negligible to up 24 grams per scoop, which can turn a healthy smoothie into a sugar bomb. As a nutritionist, I think that protein powders should not be used in excess, but I do use them sparingly. It can cause GI upset for some people, but not all. Too much protein can also be associated with problems. And while I do not discourage people from using them, I tell them that they do not need a huge amount of protein in everything that they eat like some people think they do.
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How Much Whey Protein Should You Consume
The recommended dietary allowance for protein consumption is about a gram for every 3 pounds of body weight. So, if you weigh 180 pounds, that equates to 60 grams of protein per day. Experts suggest that taking up to twice that still produces benefits.
When it comes to fitness-specific goals, like gaining muscle or losing fat, Jeb Stuart Johnston from Stronger U recommends ingesting up to one gram per pound of bodyweight. His claim is backed by a study via the University of Stirling.
For someone whos trying to gain muscle mass and work out, taking in more protein helps speed up protein synthesis , Johnston said. For a person whos strictly trying to lose weight, taking in more protein helps retain the muscle you already have.
Based on Johnstons recommendations, a 200-pound man would have to consume 200 grams of protein per day. Thats equivalent to 2 pounds of chicken breast. Supplementing with whey protein, he explains, is a convenient way to get more protein without grilling up another piece of bland chicken.
Are Protein Shakes Good For Weight Loss
As long as protein shakes are made with a mix of high-quality, junk-free ingredients, they are terrific for weight loss. When youre trying to lose weight, protein is the most important nutrient. It increases satiety and prevents spikes in blood sugar. Consuming an adequate amount of protein also helps build lean muscle, which will increase your metabolism.
The next most important ingredient for weight loss is fiber. It helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients, so I recommend adding at least one type of vegetable or fruit, such as a banana, to your smoothies.
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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
Summary
Food sources of protein to add to shakes include nuts and seeds, milk products, Greek yogurt, tofu, and beans.
The Protein Works Velvet Vanilla Naked Diet Whey Protein 90
Best low-calorie, low-fat protein powder
Pros: high ratio of protein to fat and carbohydrates, low in sugarCons: not the cheapest option
We tried the velvet vanilla flavour, which is lovely its quite custardy in flavour, and sweet enough without being overly so, despite being sweetened with stevia. The powder foams up quite a lot after shaking, so you might like to let it settle before drinking. Made with 150ml water, it was on the thinner side try mixing with milk if you prefer a thicker shake.
A 1kg packet provides around 33 servings, so each scoop costs roughly £1 a good middle-of-the-range option.
A 30g serving of The Protein Works naked diet whey protein 90 powder delivers 24g protein from whey protein isolate, and contains 119 calories, 2g fat and 2.5g carbohydrates . This is a good option if youre looking to increase your protein intake without bumping up your other macronutrients, when consumed as part of a balanced meal plan.
Available from:
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Ingredients Sweetening And Flavor Options
- Raw unsweetened cacao powder gives a nice chocolate flavor and is a rich source of antioxidants and important minerals including magnesium and iron. It even provides a little fiber and protein.
- For sweetening, try Sweet Drops flavored liquid stevia by Sweet Leaf. So many flavors!
- Some brands add inulin to their powder or shake formulas to increase fiber. Inulin is made from chicory root. It gives some people digestive upset such as gas or bloating. Another good reason to try a sample packet first.
- If you are on a sodium-controlled diet, watch labels closely
- Warm spices, matcha powder, spirulina, and many other ingredients are nice add-ins
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.
Tara Donne
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.
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How To Add Protein To Your Smoothies Without Protein Powder
Learn how to add protein to your smoothies without protein powder! Instead, try using these basic plant-based ingredients you might already have at home.
Theres nothing wrong with protein powder. However, for most of us, protein powder is not necessary. Depending on the brand, it can also be very expensive. Instead, its possible to add protein to your smoothies using ingredients you might already have on hand.
Why should you add protein to your smoothies? As a plant-based dietitian, I believe that society makes it seem like we need more protein than we actually do. That being said, protein is still important and can help with satiety. By adding protein to a smoothie, youll avoid getting hungry an hour after. Have you ever had a smoothie for breakfast, just to find yourself hungry soon after? It doesnt have to be this way.
Cook Oatmeal In Whole Or 2
Non-dairy milks are great if youre allergic to or avoiding dairy, but theyre super low in protein. A cup of 2-percent milk, on the other hand, has 10 grams of protein. Combined with the 5 grams of protein in 1/2 cup of rolled oats and a little bit more from a drizzle of nut butter or a handful of nuts, that adds up to a satisfying, protein-filled breakfast.
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What Protein Powder Is Best For Healthy Shake Recipes
Eeeeverybody has their opinion on protein powder. We talk a lot about our favorite protein powders in this Guide to the Best Protein Powder. However, taste buds, dietary restrictions, and definitions of clean eating are so different for everyone! Personally, we love SFH Pure Whey Vanilla Protein Powder for whey protein and Garden of Life Raw Organic Vanilla Protein Powder for our vegan protein option. They taste great in smoothies and shakes and both have clean ingredient labels.
That being said, any vanilla protein powder will work for this smoothie. You do you and use your favorite protein in this healthy banana protein shake!
Avocado Greens Ample K
Serves: 1 | Calories: 536 | Fat: 45g | carbs: 7g | Protein: 23g | Fiber: 17g
- 2 cups organic spinach or kale
- 1/2 organic avocado
- 2 level scoops Ample K*
- 1 cup water and ice
Blend until smooth. While Amples original recipe calls for peanut butter, I recommend substituting in another nut butter, such as hazelnut.
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Cooks Tips And Recipe Variations:
- If youre preparing this healthy smoothie for kids, you can omit the protein powder and substitute with Greek yogurt. Since the protein powder adds not only thickness, but also flavor to the smoothie, youll want to use a sweetened vanilla Greek yogurt or use a plain Greek yogurt and add your own sweetener, to taste. You will also need an additional 1 tablespoon of cocoa powder for that chocolate taste. The taste and texture of the smoothie recipe with yogurt will not be quite the same as the protein powder version, but your family will still love it!
- Keep the healthy smoothie recipe low sugar by using unsweetened vanilla almond milk and a sugar free protein powder.
- I prefer whey protein for flavor and thickness in this smoothie, but if you prefer a plant-based breakfast, you can substitute with a vegan protein powder.
How The List Is Arranged
Before I share the list, I do want to know that the list is arranged by what I and my clients have often felt are acceptable amounts of these food sources to include in a smoothie – i.e. more than a couple tablespoons of nuts is going to add way more calories and healthy fats than protein, and may leave little room for other ingredients.
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Final Thoughts About Substitute For Yogurt In Smoothies
There you have it! All these different ways to substitute yogurt for ingredients in your smoothies and make the most delicious beverage thats good for your body.
You can go ahead and try out any of these combinations or if youre feeling really creative, come up with your own recipes to try out which will be an even bigger surprise than what youll find here today!
Contents
Whey Protein Vs Other Kinds
Whey protein powder is milk protein. It does have a small amount of lactose in it. If you can eat yogurt or drink kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. Although it will have a different taste, you can use alternatives such as egg white, pea protein, goats milk, hemp, or brown rice powder.
Youll notice a creamier taste to your protein shakes when you use whey powder because it is a milk derivative. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake.
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What Does Yogurt Do In A Smoothie
Yogurt adds a lot of healthy bacteria and nutrients to your drink which can help improve your digestive system and make you feel better in general. Yogurt has become a staple ingredient in smoothies but if you dont have any, dont worry because there are lots of other things you can substitute yogurt with depending on what kind of flavor youre hoping for!
Cook An Egg Into Your Oatmeal
It might sound strange, but cooking a beaten egg into oatmeal actually adds a custardy texture. To do it, cook oatmeal just as you normally would, then remove the pot from the heat and whisk in a beaten egg. This way, the egg will cook slowly without scrambling, and youll end up with thicker, richer oats that also have an extra 6 grams of protein.
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Lemon Kale Protein Detox
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. Thats because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
- ½ lemon, peeled and seeded
- ½ frozen banana
- ½ cup unsweetened almond milk
- 1 scoop plain plant-based protein powder
- 3 ice cubes
- Water to blend
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
Homemade Protein Shake Ingredients
Alright, so lets talk ingredients. To make a healthy homemade protein shake, you will need:
The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .
If you want to purchase anything from them, you will need to sign up for a Thrive Market membership. However, if youre a reader of my website, you will get an exclusive bonus when you join:
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Do You Need Yogurt To Make A Smoothie
No, you do not need yogurt to make a smoothie. All you really need is some form of fruit or juice mixed with milk of your choice.
Incorporating yogurt into this is simply an option that many people find appealing because of the extra protein it adds to their diet, but you are certainly not required to include it if you dont want too.
You can even skip adding any dairy product by using water instead of milk, but this will obviously change the consistency and taste of your smoothie as well as affect how nutritious it is for you.
There are ways that you can counteract these effects though so it isnt difficult to do.
Below are some examples of substitute for yogurt in smoothie.