Scratching The Sweet Tooth
Sometimes, a workout can leave you drained and craving sweetness to help raise your energy levels. Fortunately, the sweet taste of flavoured protein can be combined with other ingredients to make a filling snack thatll save your sweet tooth from indulging on chocolate bars or sweets.
Peanut butter is the base ingredient and is delicious. It also carries additional protein of its own, so its perfect in a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla or chocolate protein. You can sweeten further this with honey or dark chocolate.
When Is The Best Time To Drink A Protein Shake
In order to know when the best time to drink a protein shake is, you first have to decide on your overall health/fitness goal for taking additional protein.
We want to do this because the perfect timing of your shake will vary depending on what you are trying to do.
Below we are going to outline some of the most common goals, and how to time your protein shake for optimal results.
Lets start with one of the most common goals losing weight.
The Sheer Importance Of Protein
Protein is critical for life. Its a building block of everything you are.
In the absence of protein, your body would refuse to do anything and descend into a meltdown worse than a tuckered-out toddler. Astonishingly, between your organs, muscles, tissues, bones, skin, and hair, there are over 10,000 types of protein present in your bodily makeup.
Protein is like that one handy friend you have who can seemingly fix or put back together anything. Your body isnt merely composed of proteins but demands and devours protein too.
Protein is used in essential processes like building and repairing muscles, strengthening bones, boosting the immune system, diminishing food cravings, supporting heart health, and healing inflammation and injuries. Trust us when we say that protein is more important for your body than water is for house plants. Have you checked on those lately?
Theres numerous forms of protein powder to choose from on the market, such as:
- Whey protein
- Pea protein
- Hemp protein
Each form delivers distinct benefits and affects your health and fitness goals differently. Weve gathered critical information about three of the most popular forms of protein. Before we dig our plastic scoops into these different tubs, its first beneficial to understand the fundamental differences between protein isolate and protein concentrate.
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Orange Coconut Protein Smoothie
This orange coconut smoothie is another great alternative to the traditional fruit smoothie. Its slightly sweet and tart with a nutty flavor as well.
Use fresh-squeezed orange juice, if you can. It will have the best flavor.
Plus, if youre squeezing fresh juice, your orange will be handy for the orange zest. That extra ingredient will really boost the flavor and tartness of the smoothie.
Keep in mind that this smoothie really packs in the calories. In fact, it has 770 calories per serving!
Therefore, it would be a great smoothie to have at the beginning of the day to boost your energy.
- Sugar: 53g
Protein Shake Mistake #: Youve Got A One
Once youve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means youre missing out on more muscle building and tasty alternatives.
Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.
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Why Should I Use Protein Shakes
Protein shakes can be a very satisfying, efficient, and convenient way to add extra protein to your diet, without replacing the consumption of whole foods. With the right protein shake recipesmeaning ones that taste great and support healthy nutritionyoull soon reap the benefits of adequate protein intake.
From a simple concoction of banana, whey, and almond milk to our delectable double fudge brownie protein shake, there are endless options for packing flavor with your protein. Not only that, but making your own shakes will allow you to control the calories and nutrients you consume. Simply add your ingredients of choice to a BlenderBottle® shaker bottle, drop in the BlenderBall® wire whisk, and mix until smooth.
A protein shake is also a quick and convenient way to get your extra protein boost. Short on time in the mornings? Mix a quick shake and sip it on the way to work or school. Need a fast protein fix post workout? Pack along a protein shake in an insulated protein shakerit will stay fresh and chilled until youre done lifting and showering and are ready to drink. Try the BlenderBottle® Strada shaker, with its leak-proof lid and clever carry handle.
How To Make A Chocolate Protein Shake:
This is one of the easiest recipes ever! Simply add all of the ingredients to a blender and blend until the mixture is smooth and creamy. I like to use a high-speed blender, but any blender should get the job done.
If you prefer a step-by-step, heres the simple breakdown:
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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!
Supplementing Spirulina Take The Place Of Your Daily Multivitamin Due To Its Wide Range Of Nutrients Vitamins And Minerals
Regularly adding this superfood to your protein shakes and smoothies can provide weight-loss benefits. Because its high in fiber, spirulina suppresses your appetite. And because protein consumption burns calories through digestionand spirulina is roughly 70% proteinit helps you burn more calories, decrease fat stores, promote lean muscle mass and speed up your metabolism. It has also been shown to lower blood sugar and cholesterol levels and boost digestion.
Supplementing spirulina take the place of your daily multivitamin due to its wide range of nutrients, vitamins and minerals. It also improves your overall vitality and energy levels.
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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.
Ways To Add Protein To Your Smoothie Without Powder
As convenient as protein powders are, they often contain belly-bloating whey, questionable fillers, and unnecessary artificial sweeteners. You certainly don’t spend countless minutes planking and doing hours of cardio to have your efforts compromised by a processed product.
That being said, your distaste of chalky, pulverized protein shouldn’t be an excuse for leaving this macronutrient out of your blended beverages. The reasoning is simple: “Smoothies can be large whacks of carbs and sugar, especially if there’s no protein or healthy fat that slows digestion and prevents blood sugar from spiking,” explains Isabel Smith, MS, RD, CDN, New York City-based dietitian and fitness expert. Carb-laden smoothies are metabolized by your body quickly, which will spike your blood sugar and lead you to feel hungry again soon after you’ve finished sipping.
For these reasons, we’ve compiled 24 of nature’s gifts that add protein to your blended beverage. They’re game changers. Need a recipe to add these boosters to? We’ve got you covered. Check out these 56 Smoothies for Weight Loss.
Protein Payout: 18-20 g per 6 oz
If you prefer a milkshake consistency to your smoothie, Greek yogurt is your go-to. And when it comes to weight loss, fat burning and fitness fuel, few foods are more powerful. Not to mention, it’s loaded with probiotics that aid in digestion, plus calcium and vitamin D, which are essential for bone health.
High Calorie Smoothies Pro Tip: Frozen Juice
Before I wrap up the post, I wanted to share a high calorie pro tip. Some people like their smoothies cold. Using frozen fruit is a great way to make a cold frozen smoothie. Some people use ice too. But ice is water. Water has no calories. Dont use ice.
Instead, you can freeze juice in an ice-cube tray and use this for your smoothies. It will provide an ice-cold frozen smoothie and you wont be wasting any volume. It will be jam packed with calories!
P.S. You can freeze milk or half and half too.
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Aids In Muscle Recovery
Olive oil has a high amount of omega-3 fatty acids, which help reduce inflammation in the body.
This is because omega-3 fatty acids have anti-inflammatory properties in the body, which decrease free radicals found in the body. Free radicals are unstable molecules that, in excess, can produce stress in the body.
In a study done on healthy young adults, they were given an omega-3 supplement or a placebo over a course of 12 weeks. At the end of the study, those that took the omega-3 daily saw a reduction in inflammation of 14%.
Therefore, olive oil mixed with a protein shake can be a great recovery mix.
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Our Chosen Solutions For Weight Gain
If youre skinny:
The Weight Gain Blueprint these guys developed a proven method to bulk up and build muscle fast, even if youre a skinny guy or a hard gainer!
For women looking to replace a too-skinny look with more curves:
Womens Gain Weight Fast program an easy to implement program to get you curves in no time. Includes a bonus smoothie recipe eBook, as well!
When I wanted to finally say goodbye to my skinny look, smoothies came up as one of the easiest solutions, while also being fun to drink.In this post, youll find my 11 delicious recipes for smoothies that will help you do the same.Youll also learn to choose smoothie ingredients that help you achieve your nutritional goals in the healthiest way.
Healthy Weight Gain Smoothie
Weight gain shakes or smoothies are the newest thing in the weight gain segment that are not only packed with natural nutrients and essential fats but also extremely delectable in taste. This fruity and nutty flavored weight gain smoothie is your extra meal replacement option.
|2 Cups of coconut milk from a can 2 Bananas or Seasonal Mangoes 4 Tablespoons Peanut butter 1/4 cup pumpkin seeds 1/4 cup raisins 4 cups of spinach 1 avocado 1 teaspoon vanilla extract||Put all the ingredients together in a mixer and blend until they become a smooth paste. Add ice to it as per your requirement to cool it down else you can make it and keep in fridge for later consumption.|
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Grab Your Free Download
You can snag a of this recipe along with my high calorie shake breakdown tips that give you even more shake ideas. Just visit this website to get your copy.
And if you are interested in even more high calorie recipes, be sure to check out my High Calorie SHAKES e-Cookbook! This cookbook has helped stopped weight loss in many older adults. And there are so many fun flavors!
Calorie counts came from: FoodData Central. USDA website. . Accessed June 1, 2020.
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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.
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Fruits For Your Protein Shake
Fruits are probably the most popular ingredients of protein shakes, and that’s not just because they are a hearty source of critical minerals and vitamins. Fruits are a complex carb, which means they are imperative for any protein shake recipes for muscle growth. You might think it’s just a way to make your protein shake taste better, but without the carbs from fruit, your shake will be incomplete.
Fruits to add to your smoothie include:
- Guavas delicious fruit with over 4 grams of protein and only 112 calories
- Apricots they have a 1 1/2 grams of protein, but also contain essential vitamins like vitamin A and C
- Avocado 2 grams protein and 167 calories and is a great source of healthy fats
- Peas 3 grams of protein and 42 calories
- Broccoli leaf another quality leafy green with 3 grams of protein and 28 calories
Best Whey Protein Shakes
Before switching from dairy to non-dairy, I used Teras Whey protein powder. The vanilla is delicious and the unflavored is undetectable. In addition, it has very clean ingredients and scored an A+ rating in Clean Label Project studies. Its important to avoid whey protein if youre vegan or have a dairy intolerance. Just so you know, the links below are Amazon Affiliate links, which means I may earn a small commission if you shop through them .
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Core Power Elite High Protein Shakes Chocolate Ready To Drink For Workout Recovery 14 Fl Oz Bottles
- Product contains pack of 12, 14 ounce single serve bottles
- Core Power Elite ready to drink protein shakes contain 42 grams of high quality protein from ultra-filtered milk.Non-Caffeinated
- These ready to drink protein shakes are the perfect post-workout recovery drink
- All 9 essential amino acids, calcium, and vitamin D3
- Creamy chocolate flavor with no chalky after-taste
- Each Core Power bottle contains 240 calories, 8grams sugar, and 10grams carbohydrates
- Lactose and gluten free shelf stable
Tips For Making Whey Protein Shakes
Here are my top recommendations for making homemade whey protein shakes:
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