For breakfast, lunch, or even dinner, you may eye a protein smoothie full of vitamins and minerals, especially now that you want to shed some weight after the holidays. A liquid meal sounds about right, you think.
Are Store-Made Protein Shakes Really That Healthy?
You hit the store to grab a smoothie on the run, believing that those drinks must be low in calories and all-around healthy even though it’s store-bought. The front label says it has three servings of fruit and veggies, which should support your weight loss and give you energy!
Instead, if you really look at the ingredients and nutrition label, you’ll notice that the drinks are usually loaded with sugar to improve the taste, contain a low source of protein, and contain processed foods and artificial ingredients, flavors, and colors.
Sometimes those store-bought smoothies are nothing better than a fast-food milkshake. As a Precision Nutrition coach, these drinks just make me cringe, and I want to toss them in the garbage.
Instead of opting for store-bought shakes and smoothies, think about creating your version at home. One that is actually filled with fruits, veggies, and healthy proteins. Not all of your meals have to be food meals, and that’s excellent news for many of us with our busy lives.
Not sure what you should put in your protein shake? Try these two easy options:
Protein Shake Snack (120 calories):
All you need is 1 scoop of protein, blend it with some water and crushed ice. Voila! You have a fantastic protein snack.
Protein Shake Meal (400 calories):
1 handful of spinach
1 scoop of protein powder
1/2 banana
1 cup of milk (or non-dairy milk)
1 tablespoon of ground flaxseed
1/2 teaspoon of walnuts (optional)
Crushed ice, water, and ice and blend well
Between workouts or meals, you need protein to fuel your muscles, but sometimes you don’t want to chow down on a piece of chicken or an egg. Those used to be my go-to snacks, but I got tired of eating the same thing daily.
These days, after my long runs or bike workouts, I blend up a quick protein shake, and I am good to go. It’s a major bonus that it takes me less than 5 minutes to make and clean up everything!
Don’t believe it?
I made a video so you can see how EASY and QUICK it really is!
Be adventurous when making your super shake and play around with different ingredients. Try different fruits, maybe add kale, coconut water, or different nuts. It’s an extremely versatile drink that will keep you feeling full and satisfied for hours.
A word about protein!
Not all protein supplements are created equal; going for a cheap protein version will get you unwanted additives and extra sugar. Check out the list of possible proteins, from milk-derived protein to vegetarian versions, and choose the one that works for you.
- Whey protein
- Casein protein
- Pea protein
- Rice protein
- Hemp protein
- Other proteins or protein blends
Do you know what the best part about making your own protein superhake is?
You control what vitamins and minerals go into your body. You pick the protein, the types of vegetables and fruits, and any (healthy) additives that you decide to put in. Switching out one of your ready-made snacks might even help you lose a few pounds.
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