The Power of the Protein Shake

Protein shakes are a great option for quick meal replacement. If made right, they can also be a nutrient powerhouse. The first and most important step is to find a protein powder that you like and doesn’t contain a lot of extra sugars, chemicals, or calories.

The two most common types of protein powders are Soy and Whey. Soy coming from the soy bean and whey coming from milk. I personally like whey the best. It tends to be less expensive, there is more variety to choose from, and it is more easily absorbed by the body. However, both are complete proteins and very nutritious, therefore either one is a good choice.

My favorite Protein Powder from Biochem Sports

So, now you are standing in the grocery store/health food store with 57 options in front of you. Every package looks eye catching and claims to be the ultimate source of protein. Where do you start? Begin by picking up the most appealing one (I usually look at price before anything else), then flip it around to the nutrition label. Start at Calories and move your way down. The calories should be no more than 150 per serving. Any more than that and it most likely contains extra ingredients that you don’t need. If it passes that test, scroll down the rest of the label. Fat content should be low, no more than 3 grams. Protein should be around 20 grams, give or take. Lastly, look for what it is sweetened with. This one can be tricky because sugar has a lot of names. Many will contain “Evaporated Cane Juice” which looks innocent enough. However, all this is, is a less “processed” form of sugar, i.e. sugar with the riboflavin left in, but it is a better option than the following. Stay away from sugar, high fructose corn syrup, fructose, and any kind of artificial sweeteners such as aspartame, sucrose, saccharin, sucralose, or xylitol. Opt instead for something natural like Stevia as the primary sweetening ingredient. Now the fun part; choosing the flavor you want, and there are some delicious ones out there including vanilla, chocolate fudge, berries and cream, or cookies and cream.

Now it’s time to build your shake. Start with a little ice, add in about ½ cup of non fat milk, soy milk or almond milk, about ½ to 1 cup veggies (broccoli, kale and spinach make great additions), ½-1 cup of your favorite fruit, and 1 serving of your protein powder. Combine it all in the blender for a delicious healthy meal or snack. Feel free to experiment with this concoction. You can hide a lot of nutrients in a shake by adding things like flaxseeds, wheat germ, green tea, bee pollen, etc.

Here are two of my favorite shakes:

Pumpkin Shake

Pumpkin Pie Protein Shake

If you crave pumpkin pie or love all the pumpkin spice coffee drinks and milkshakes that are available this time of year give this a try to satisfy. Pumpkin is a great source of nutrients without a lot of calories. They are loaded with beta-carotene and fiber! Add in the protein and you’ve got complete nutrition that won’t leave you hungry later.

In a blender combine:

Small amount of ice
½ c. Unsweetened Puréed Pumpkin
¾ c. Unsweetened Soy Milk
Dash of Cinnamon, Ground Cloves, and Ground Ginger
1 serving of Vanilla Protein Powder

Blend until smooth and creamy.

Calories: 170

Protein:  around 18 grams

Cherry Mint Shake

Good all year around, this shake is health in a glass. Loaded with superfoods such as dark cherries, flaxseeds, green tea, and broccoli, this shake will feed your hunger and your body in the best way possible.

In a blender combine:

  • Small amount of ice
  • ½ c. Frozen Dark Cherries
  • ½- ¾ c. Frozen Broccoli
  • ½ c. Unsweetened Soy Milk
  • 2 tbsp. Ground Flaxseed
  • Top with Green Mint Tea until all ingredients are covered*
  • 1 serving Vanilla Protein Powder

Blend until smooth and creamy.

*Green mint tea can be made by brewing green tea with peppermint tea in a 2:1 ratio, i.e. 2 green tea bags with 1 peppermint tea bag.

Calories: 285

Protein: 22.5 grams

3 Comments Post a Comment
  1. The Power of the Protein Shake | Join The Fitness Revolution! That is really interesting. Good Article.

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