So you’re trying to lose weight, or you’re trying to strength train, or you’re just trying to get more protein in your life. I totally understand. Aren’t we all trying to get more protein in our lives? Protein, and shakes specifically, help you burn fat, keep you full, and satisfy your need for a high-protein breakfast when you don’t want to stuff yourself with eggs and turkey in the morning.
But a few simple mistakes can turn your healthy protein shake into a high-sugar trap. Celebrity health expert JJ Virgin has a few tips to make sure you don’t fall into that trap.
- Your protein shake isn’t a milkshake. Adding sweetened nut milks, dried fruits, and nut-butters with sugar added can seem like a healthy way to add flavor, but in reality they’re just sugar traps. Keep the sugar natural, low, and nutritious. Use real fruits, unsweetened milks, kale, and other high-nutrient materials to keep your shake nutritious and delicious.
- Use the right protein powder for you. If you’re just going for strength training, then sure, go for whey protein. But if you’re looking for a meal replacement, that’s just not going to cut it. Whey fills you up, but raises your insulin in the same way that white bread does, leaving you feeling hungrier before you know it. Casein protein can trigger opiates in your brain, making you want more. And too much soy protein can cause thyroid problems. So when you’re looking at meal replacement proteins, try pea, rice, chia, chlorella, or defatted beef protein. All of these options give you filling options without the problems of the popular ones.
- Read your protein powder labels. Some protein powders are made more palatable by using added sugars or sweeteners, or other preservatives. Make sure you’re reading your labels, and choosing professional brands with as few ingredients as possible.
If you don't know where to start, here are two great protein powder-based recipes!
From The Buckeyed Blonde:
- 1 cup unsweetened almond milk (or any kind)
- 1 large handful of organic baby spinach, washed
- ¼ cup frozen mango chunks
- ¼ cup frozen pineapple
- ½ of a banana (fresh or frozen)
- 1 Tbsp flax meal (optional)
- 1 Tbsp chia seeds (optional)
- 1 scoop vanilla protein powder (optional)
This one is from Dashing Dish, and it's a French Toast shake!
- 1/2 cup Fat free cottage cheese
- 1 Scoop vanilla protein powder
- 1 tsp Maple extract (or 2 tbs sugar free maple syrup)
- 1/2 tsp cinnamon
- Dash nutmeg or pumpkin pie spice
- 3-5 Stevia packets (or sweetener of choice to taste)
- 1/2-1 cup water (Alter this according to desired consistency)
- 5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
- Optional: 1/2 tsp xanthan gum 3, 1/2 tsp butter extract
What’s your favorite protein shake recipe? Share it below!
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