Protein shakes are a quick and easy source of nutrition for bodybuilders, athletes and many fitness enthusiasts. While many are high in calories and geared toward the need of individuals who wish to put on muscle mass, there are still low-calorie protein shakes available to meet the needs of those on a weight loss diet and/or individuals with diabetes.
Muscle Milk
Muscle Milk Light by Cytosport comes in "juice box-like" containers with a straw. These 100-calorie protein drinks are offered in two flavors: chocolate and vanilla crème. One serving provides 20 g of protein, 2.5 g of fat, 0.5 g of saturated fat, 4 g of carbohydrates and less than 1 g of fiber. The drinks contain an artificial sweetener to lower their caloric value and carbohydrate content. The protein in the shake is composed of a high-quality casein-whey blend, but the shake is lactose-free. One serving meets, on average, 25 percent of the daily value for 20 vitamins and minerals.
According to Bodybuildingforyou, whey protein is quickly used by the body while casein has a slower rate of absorption and utilization. This "time-released" protein blend allows your body more time for protein synthesis, making it a good post-workout recovery choice.
EnergyFirst
EnergyFirst manufactures a whey-based protein powder that is sweetened with the stevia leaf in place of sugar, making it appropriate and flavorful for individuals with diabetes and/or impaired glucose tolerance. This protein shake powder has a low-glycemic index, which refers to the degree and speed at which a food raises blood glucose levels. The ingredients of the ProEnergy Ultimate vanilla-flavored powder include whey protein isolate, natural vanilla bean (for flavor), guar gum, lecithin and stevia leaf extract. One scoop provides 90 calories, 20 g of protein, 0 g of fat, 3 g of carbohydrate and only 1 g of sugar.
Low-Carbohydrate Kefir
While not a traditional "protein shake," kefir, a fermented yogurt beverage, offers health benefits in addition to being a protein-rich beverage. It is available in lower-calorie versions in a ready-to-drink bottle. Lifeway Foods manufactures a variety of kefir products. The "Slim6" kefir beverage is sweetened with Splenda to lower the caloric and carbohydrate content of this dairy beverage. Kefir contains probiotics, which, according to experts such as HealthCastle's Gloria Tsang, RD, makes it a good choice for promoting gut health.
This product comes in several flavors, such as Strawberries n'Cream, Banana-Strawberry, Mixed Berry and Original Plain. One serving, about 1 cup, provides 110 calories, 14 g of protein, 2 g of fat, 1.5 g of saturated fat, 8 g of carbohydrates and 2 g of fiber.
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