What Can I Put In My Protein Shake

Whey Protein Shake Ingredients

MY FAVORITE PROTEIN SHAKE RECIPES | Alyssa Revecho

To make a whey 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:

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.

But Didnt We Evolve To Eat Raw Food

I mean, originally, sure. The real question here is whether weve had fire for a sufficiently long time to have evolved to subsist on cooked food.

Now obviously, fire is one of the first technologies people ever developed. But just how long ago did our ancestors start using it? Twenty thousand years ago? Fifty thousand?

Heres what the Wikipedia article on human control of fire has to say:

Claims for the earliest definitive evidence of control of fire by a member of Homo range from 1.7 to 0.2 million years ago . Evidence for the controlled use of fire by Homo erectus, beginning some 600,000 years ago, has wide scholarly support. Flint blades burned in fires roughly 300,000 years ago were found near fossils of early but not entirely modern Homo sapiens in Morocco. Evidence of widespread control of fire by anatomically modern humans dates to approximately 125,000 years ago.

So it turns out that cooking isactually older than the human race as we know it. Turns out it was invented by the species before us.

And that doesnt even address the question of whether raw meat was ever superior to begin with. The fact that we ever started eating cooked meat suggests that it had advantages right from the start. Killing bacteria and parasites most obviously, and allowing us to eat slightly less-fresh meat, but the denaturing of the protein was probably also a positive factor from the first day a caveman tried eating seared mammoth.

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Protein Shake Mistake #: Beware Of Intolerance

A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to. Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative.

Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout.

Find A Protein Powder You Like

Domestic Fashionista: Mocha Protein Shake

Unless you have absolutely no choice in what protein powders you have access to, one of the most effective ways to get a good tasting protein shake is to buy a protein powder that tastes good already.

Dont just go by the brand name or a fancy label. Check out my list of the best tasting protein powders instead!

There are two problems with this strategy, though:

  • Taste is subjective, so what that anonymous online reviewer likes may taste like toxic waste to you
  • That doesnt do anything about the pound of powder sitting on your countertop!
  • Well, you could give your protein powder to that one friend who doesnt seem to have any taste buds judging by all the weird stuff you eat.

    Or you can use one of the following options as you use up the old, bad tasting protein powder.

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    Ways To Add Protein To Your Shake Or Smoothiewithout Powders

      Ever wonder whats actually in your protein powder? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogetherforgo the tubs of whey and take a more natural routeby bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

      Dont worryrhetorical questionyou dont have to rack your brain or raid your fridge. We assembled 15 foods packed with protein, flavor, and nutrients to support your health and treat your taste buds. Happy blending.

      Note: Each foods nutritional value has been generated from Calorie Counter.

      For access to exclusive gear videos, celebrity interviews, and more,

      Are Whey Protein Shakes Good For Weight Loss

      As long as protein shakes are made with clean, junk-free ingredients, they can aid weight loss. Increased consumption of protein may promote fat loss by:

      • Suppressing appetite, which leads to reduced calorie intake .
      • Helping to maintain muscle mass while losing weight .
      • Boosting metabolism, which helps you burn more calories .

      Whey protein may have even greater effects on weight loss than other types of protein . So it is an excellent way to get complete, high-quality protein into your diet, which can help you to lose weight.

      Read Also: What Are Premier Protein Shakes Good For

      Perfect Smoothies Every Time

      Youll love the smoothies in this post, but if you are feeling adventurous and want to come up with your own recipes, I can help.

      Ive created the Perfect Green Smoothie 1-page printable, which is your guide to using your favorite ingredients to create a delicious concoction every time.

      It outlines how much of what kinds of ingredients you need for a healthy green smoothie you just pick and choose your choices.

      Start With A Base Of Ingredients

      How Long Will My Protein Shake Keep ?

      When you are just starting out with making protein shakes, it helps to have a list of the primary ingredients you are going to need. While you can mix it up, your base will include the things to always have on hand for your protein shake each time. Then there are also some extras that are optional, but still a good idea. Your base ingredients include:

      • Protein powder
      • Additives

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      Making Your Shake Super

      Ok, so lets assume youve got your blender out and its powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.

      We selected some of the fruits, vegetables, proteins, and healthy fats that seem to work best for our clients. Just go through each step and select an item from each column. Mix and match as you like. Youll end up finding combinations you prefer the most.

      That said, our list isnt exhaustive.

      Feel free to branch out.

      Keep in mind, too, that not all of the steps below are mandatory.

      If you dont want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like number of portions, especially carb and fat amounts.

      Note that our portion recommendations per serving are based on our hand-portion guidelines.

      • Cinnamon
      • Ice cubes

      Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want a smoother consistency, and ice if you used fresh fruit.

      For all of these, a little goes a long way.

      What A Damned Minute What Does Denature Actually Mean

      Good question, hypothetical readers. Meriam-Websters dictionary defines it thusly:

      : to deprive of natural qualities : change the nature of: such as

      a : to make unfit for drinking without impairing usefulness for other purposes

      b : to modify the molecular structure of especially by heat, acid, alkali, or ultraviolet radiation so as to destroy or diminish some of the original properties and especially the specific biological activity

      Were obviously dealing with definition b here- denaturing protein destroys or diminishes some of its existing natural properties. And if you read any articles about this on raw foods websites, they tend to quote this definition as proof that proteins are healthier when left uncooked.

      Theres a famous segment from The Man Show in which Adam Carolla and Jimmy Kimmel set up a booth at a farmers market and urge people to sign a petition to end womens suffrage. Almost everyone who comes to their booth signs it.

      The people who sign the petition do so not because they dont want women to vote, but because they have no idea what suffrage means, and instead of asking someone or looking it up, they guess that it must mean suffering. Because that sounds about right, doesnt it?

      Except, uh, which properties are we talking about here? What specifically is happening on a molecular level when protein gets denatured? Most raw foodies wont go into that level of detail, but I will.

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      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:

    • When adding your ingredients to your blender, always add the liquid first near the blades. This will help your blender to run a bit more easily whenever you are making a shake.
    • Use a good-quality, high-powered blender, such as a Vitamix or a Ninja, that will easily break up frozen fruit, vegetables, ice, and any other dense ingredients into oblivion.
    • If you dont think you need a high-powered blender, an individual-sized blender, like a Magic Bullet, is a great alternative. The biggest benefits of using a small blender are that it will help you save time on clean-up, it takes up less counter space, and its much less expensive than a big fancy countertop blender.
    • Should I Take Glutamine Before Or After Workout

      Strawberry &  Banana Protein Work

      Glutamine can be taken after a workout or before you go to bed. BCAAs, or branch chain amino acids, can be taken during or after a workout. Its recommended to keep it to no more than 4 scoops a day which is why I personally take two scoops, one during a workout and one after.21 fév. 2020

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      Steves Protein Brand Recommendations

      Over the past 15 years of training, Ive tried dozens of protein powders, and I keep coming back to 2 brands that fit my style and budget:

    • Jay Robbs Grassfed Whey Protein: my current favorite and absolutely delicious but VERY expensive. This comes from grass-fed cows, and thus is much more difficult to come by. I find it to be the best mixing protein powder Ive ever tried, and also the best tasting.
    • Optimum Nutrition Whey Protein: The whey I used for years . Optimum Nutrition is well known in the fitness space, and I used their product for close to a decade without issue. If you are on a tighter budget and cant afford grass-fed whey protein, go with Optimum Nutrition.
    • My Favorite Hack For Making Protein Shakes

      If drinking a protein shake is a part of your regular routine, you have to try SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.

      Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.

      To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.

      The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. Additionally, my readers get a discount on their order using the link and code below:

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      Protein Shake Recipes For A Tasty Refreshing Treat

      Drinking mixed with water can become quite monotonous, especially considering most of us can only afford to buy one flavour at a time. But all you need to turn your protein powder into a tasty treat is a and a little creativity and while youll have to take care of the former yourself, the latter is supplied free here in the recipes from professional athletes, PTs and nutritionists.

      Many of the recipes use milk instead of water, and although this will increase the calories youre consuming, it may help to increase both muscular size and strength after a gym session. Research suggests that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.

      As well as peanut butter and other nut butters which add an extra protein hit, healthy fats and a delicious creamy taste fruit is widely used. Obviously fruit is good for you, but dont fool yourself into thinking youre knocking off multiple portions of your five-a-day in one glass. Blending releases sugars from the fruit, so advice from the NHS cautions that no matter how much fruit you throw in or how much you drink, it only counts as one portion a day.

      Read on for recipes that cover every type of situation and every time of day.

      1. Chocolate And Peanut Butter Recovery Shake

      This shake is the first of two recipes from double Olympic taekwondo champion Jade Jones, who is an ambassador for Optimum Nutrition.

      • 100g natural low-fat yogurt
      • 4 ice cubes

      Choosing A Keto Protein Powder For Your Shake

      How to make my protein shake taste better

      Protein powders are not all the same. It will be beneficial to know which type will support your ketogenic lifestyle. Some protein powders contain carbs and others contain sugar which are both contrary to the keto diet.

      Its important to know where your protein comes from and what other ingredients have been added to it. Protein powders specifically formulated for ketogenic diets are often fortified with MCT to help with fuel usage in your body.

      Whey protein isolate, casein protein and egg protein are some of the best types for those on the keto diet. Again, just be sure to check nutritional labels and ingredients for added ingredients that increase the carb or sugar calories in these products.

      Another beneficial protein for keto followers is collagen or bone broth protein. Collagen is the most common type of protein found in your body and so it is wise to replenish this type of protein especially as we age since the body will slow down on producing it through the years.

      Collagen supports healthy nails, hair and joints and leaves your skin supple and radiant.

      I use and love this chocolate flavored collagen protein in a variety of ways. Add it to your keto protein shakes or your dessert recipes for added collagen protein in your daily diet. You can get 10% off your order if you use ONANDOFFKETO when ordering any product from Kiss My Keto, including their line of keto-friendly protein powders.

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      How To Make A Protein Shake

    • Base Fruit vs. Ice: Start with a base of around 1 cup of ice or 1 cup of frozen fruit. My favorite base is frozen banana, but mixed berries are a close second. Add it right into your high-speed blender.
    • Protein: Next, choose your protein source. We typically use multiple protein sources when making a protein shake. For example, you could do a serving of protein powder + a teaspoon of chia/flax seed + a tablespoon of nut butter.
    • Sweetener: Now, decide if youd like to add a sweetener. Depending on how sweet your protein powder is or what base fruit you used, you may not need to add one! If you are going to add one, we suggest an all-natural sweetener such as maple syrup or honey.
    • Liquid: Start with about 1/3 cup to 1/2 cup of liquid and add more from there. Theres nothing worse than a protein shake thats too runny, so start conservatively. Feel free to use any liquid you like such as water, orange juice, almond milk, etc.
    • Blend: Now its time to blend it all up! The better the blender, the smoother your protein shake is going to be! If things are having a hard time smoothing, this means you need to add more liquid.
    • Strawberry Cheesecake Protein Shake

      This one is quite a treat. It eases you into the world of protein shakes by tasting like a delicious milkshake. All you need for this is below. Add everything to your single serve blender and enjoy.

      • 1 tsp vanilla extract
      • Ice or 1/2 frozen avocado

      If youre just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.

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