Why Such High Calories
One thing to be aware of is that protein shakes can be higher in calories. On average, the shakes you see below are 200 calories per serving. Because of this, they are best for those who are reducing calories in other areas of their diet or who have a solid and consistent exercise routine. Ideally you should drink this within two hours of exercising.
My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still makes an ideal snack between meals but it is higher than your typical 100 calorie snack so just be aware that the extra protein requires a tradeoff in calories.
Best Protein Powder For Smoothies
We get asked all the time how to fit in enough protein into our diet and protein powder is such a great way to sneak it in without even trying. The great thing about this strawberry protein shake recipe is that you can use any kind of protein powder you like.
For example plant-based, whey, pea, etc! We actually did an entire protein powder review last year, but in case you havent seen it, here is, in our opinion, the best protein powder for smoothies:
If you asked us what kind of protein powder we prefer for this recipe, wed say one of the whey proteins. Thats what gives this protein shake a cheesecake-like texture and flavor. Now that you know about our favorite protein powders for smoothies its time to get your protein shake on!
Salted Caramel Mocha Protein Shakes
This is another coffee beverage which can help you to enjoy getting extra protein into your diet each day.
Basically, you combine cottage cheese, cold brewed coffee, almond milk, protein powder, caramel extract, and a few other ingredients for an amazing beverage.
There you have it over 30 different options for delicious protein shakes. This can be used to help curb hunger or to introduce added protein into your diet for other health reasons.
Either way, there should be a recipe here to appease any taste. Try all the protein shakes and see which is your new favorite. Also, jump over to our healthy smoothies for more easy ideas.
Should I Have A Protein Shake Before Or After My Workout
There is no hard or fast rule on this it’s whatever works best for you! Research shows that protein consumed over the course of a day is actually more important for performance than having a protein shot at a certain time. If you are having your protein shake before your workout, drink it 1-3 hours before exercising. If you drink it post-workout, leave 1-2 hours after training.
Should You Drink Protein Before Or After A Workout
Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.
“If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”
Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.
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Best Upgrade: Norcal Organic Vanilla Whey Protein
When you go through a ton of protein powder, its not worth buying smaller quantitiesyou need something with more heft. This truly massive container of complete whey protein is ideal. This whey protein gives me the strength to move mountains. Build walls. Break them back down. Build another wall, one Amazon reviewer writes with a wink. I am strong now.
How Do You Select The Best Whey Protein Powder
In choosing the best whey protein powder, you would first need to consider your goal. Are you trying to gain weight? Or are you looking for protein powder for dieting purposes only?
There are two main types of whey protein concentrate and isolate. Whey protein concentrate contains higher amounts of lactose but less fat compared to the latter. On the other hand, whey protein isolate contains very low amounts of lactose and little to no fat. Whey protein concentrate is the most affordable whey protein in the market today, but whey protein isolate can be a bit pricey.
Next, you would need to decide whether you prefer chocolate or vanilla flavor. Some people even like to combine their preferred flavors, such as adding chocolate flavor to vanilla, which is referred to as Frankenstein flavors. Once you have decided on the flavor, you can now choose from the different brands available in the market today.
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Coconut Cream Pie Protein Shake
Coconut cream pie is a delicious dessert. It brings back fond memories. When I was a little girl, my great-grandmother lived in an assisted living community. Wed go eat with her on Sunday afternoons, and in the restaurant, theyd have delicious pieces of coconut cream pie.
Though you may not be able to indulge in the actual pie on a daily basis, you can still enjoy the flavor of it thanks to this protein shake. Its filled with coconut flavoring because of the coconut milk, coconut oil, and even coconut flakes.
Benefits For Muscle Gain
Protein shakes were initially consumed by athletes and gym enthusiasts who wanted to increase their muscle mass and improve their performance.
In fact, combining protein shakes with resistance training may promote muscle growth and enhance physical performance and recovery (
For example, one study in 40 men showed that those following a high protein diet achieved via protein supplements lost more fat mass and increased their muscle mass when they added strength and cardio training, compared with the control group .
Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss .
Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle.
Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.
Losing fat from around your waist is especially important. Increases in visceral or abdominal fat cause chronic inflammation, which has been linked to insulin resistance and heart disease .
In one study in 37 women, those who consumed an extra 40 grams of whey protein per day, showed a small reduction in abdominal fat compared with those who received a lower protein-quality supplement .
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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.
How To Make A Superfood Protein Smoothie
Step 1: get the right ingredients! This superfood protein smoothie is packed with delicious and nutritious ingredients, including:
- Cocoa powder
- Unsweetened almond milk
Step 2: measure your ingredients and place in your high-speed blender as you measure them. Pit your dates, and de-bone your kale before placing in the blender.
Step 3: blend everything together on high until smooth. Feel free to add more almond milk depending on how thick or thin you like your smoothies
Step 4: top with your favorite smoothie toppings , and enjoy!
- Nut butter
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Best Tasting Protein Shake
Labrada has whipped up a mighty 40-gram dose of protein in their ready-to-drink shake, making it a terrific option for those who want a big hit of protein without sugar to help to gain muscle. It also delivers a considerable five grams of fiber and twenty-two of vitamins and minerals. Its anabolic, its nutritious, its sugar-free, and there are eight available flavors to choose from.
A high protein drink with no sugar or lactose, Labrada’s protein shake is packed with 40 grams of protein, a good dose of fiber, and it’s available in eight different flavors.
The Best Protein Shakes 5 Ways
These are the best Protein Shake recipes on the internet, and they are SO easy! Try strawberry cheesecake, chocolate, vanilla, tropical or peanut butter banana!
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A Source Of Energy And Nutrients
Most protein shakes contain more than just protein, and they also provide your body with some usable energy and micronutrients. One commercially-available protein shake, for example, has 7 grams of protein and 2 grams of fat, which can offer a subtle energy boost to keep you going between meals. The same shake also has 100 milligrams of calcium 10 percent of your daily needs and small amounts of zinc, B-complex vitamins and phosphorus.
Root Beer Float Protein Shake
My kids love root beer, and Ive introduced them to a root beer float recently. They are in love. Ive tried to stay away from the ice cream.
But you can imagine my relief when I came across this recipe for a root beer float protein shake. There is such a thing as root beer extract. Mix it with milk and protein powder, and you have an amazing treat on your hands.
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What Protein Powder Is Best For Smoothies
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! When it comes to vanilla protein powder, 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. As for chocolate protein powder , we love SFHs and Garden of Lifes chocolate varieties, as well as Bulletproofs Chocolate Protein Powder. They taste great in smoothies and have clean ingredient labels. A win win.
That being said, any protein powder will work for this smoothie. You do you and use your favorite protein in this superfood protein smoothie! We support you completely.
Enhance The Taste Of Your Protein Shake
Hate the taste of protein shake? Youre not alone! Plenty of people hate drinking protein shakes because lets face it the healthier something is, the more it tastes like cardboard. Most protein shakes use boatloads of artificial sweeteners and processed protein powder that combine for a taste that could make anyone rethink their diet. Try these tricks to significantly improve the taste of that diet-keeping, muscle-building concoction that will keep you scooping, mixing, and enjoying!
Fruit adds a delicious kick to your protein shake without adding a tremendous amount of calories. Nearly any fruit can be thrown into a protein shake to make it taste better, but we have found that strawberries, raspberries, and bananas are the more flavorful. By using fruits in your protein shakes, you protein shakes will be sweeter and give you an extra serving of fruit!
While milk does not necessarily change the overall taste of the protein shake, it does make it more like a milkshake. Who doesnt like milkshakes? Nobodythats who. You can also add some type of sweetener such as artificial sweetener or honey to make it even tastier!
Add Cocoa Powder
Like chocolate? Love chocolate? So do we! Thats why we suggest adding cocoa powder to your protein shake. The cocoa powder will add some flavor without adding all of those unnecessary calories.
Toss In Some Peanut Butter!
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Q: Are Protein Shakes Harmful For Your Kidneys
They can be. Its extremely important to consult a medical professional if youre consuming multiple protein shakes per day. Since your kidneys help your body to remove waste, overwhelming them with protein can actually have negative consequences. Generally, following the nutritional guidelines on your protein shake offers a good rule of thumb and guidance for protein shake consumers. And try to limit your protein shake intake to one shake per day. Signs of too much protein consumption may include indigestion, diarrhea, nausea, irritability, and more. However, if you have pre-existing health conditions, it’s possible that excessive protein may cause irritation or additional harm to the kidneys.
How To Make A Protein Shake Without Banana
A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.
That said, I know that some people simply dont like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
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What Makes A Good
Protein shakes are, as the name implies, rich in protein a nutrient that is essential for many functions in the human body, including supporting immune health, helping with muscle development, and supporting a healthy metabolism. Not to mention, it provides structure to your body.
Depending on your health goals, you may need a certain amount of protein to help your body do what it needs to do. Typically, protein shakes provide around 18-20 grams of protein per serving to meet the higher protein needs of the health-conscious crowd.
And along with ensuring that your protein shake actually provides enough protein, choosing the protein source can get a little confusing.
While there are nuances in the ways that certain protein sources metabolize and build muscles, generally speaking, all protein sources will fuel your body just fine. What it really comes down to, is whether the protein source meets your personal lifestyle.
If following a vegan lifestyle is your jam, choosing a pea-based or soy-based protein powder will be your best bet. If you are focused on dairy-based protein powders, then casein and whey will be the right choice for you.
But finding a protein shake doesn’t stop at finding one that contains the right amount and type of protein. Along with these factors, the shake should check additional boxes in order to be considered a good-for-you choice:
Who Should Buy Protein Shakes
Protein shakes are generally safe for most people and help to improve muscle mass, weight loss, and metabolism. Its exceptionally good at improving satiety on a diet as well.
People currently taking prescription medications should speak to a doctor before taking a protein shake, to be on the safe side. Diabetics, pregnant women and children should also be cautious when taking a protein shake supplement, as the safety is unproven in this population.
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How Much Protein Does One Need
Theres a difference between the amount of protein that the FDA recommends to avoid winding up with a deficiency and the amount of protein ideal for managing hunger and maintaining a beach-ready physique.
The FDA has a blanket recommendation of 50 grams of protein per day for everybody. But for folks who work out regularly and want to look like it, its a different story. Theres a lot of debate, but the most influential paper here was published by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine in 2009, and 10 years later, the International Association of Athletic Federations published the same recommendations: 1.2 to 1.7 grams of protein per kilogram of body weight every day, or 0.54 to 0.77 grams per pound of bodyweight.
Some athletes consume more, even exceeding one gram per pound of body weight, and while it doesnt appear that this has a negative effect, its not necessary to eat this much. But if one enjoys eating that much protein, eating one gram or more per pound of bodyweight doesnt appear to have a negative effect. Theres some evidence that for advanced bodybuilders with significant muscle mass who are also trying to lose fat that is, are maintaining a big calorie deficit a higher intake of two to three grams per kilogram of body weight might be useful for retaining muscle. This isnt necessary for the average person who works out a few times a week.
Tips For Making Homemade Protein Shakes
Here are some pointers I have learned over the years about how to make the best homemade protein shakes:
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