Protein shakes are becoming a popular and convenient way to meet daily protein requirements. Many individuals are too busy throughout the day to eat three solid meals, so having the option of drinking a "meal" is appealing. While the Dietary Reference Intake (DRI) established by the Institute of Medicine (IOM) calls for 0.8 grams of protein daily per kilogram of body weight for adults, the International Society of Sports Nutrition reports that active individuals may need as much as 1.4 to 2 grams of protein per kilogram of body weight a day, so make sure that you are getting adequate protein in your diet.
Water / Milk / Juice
Start your shake with some sort of liquid base so you can blend all of the other ingredients together. Water is the no-calorie choice, while the milk options vary from skim to whole. Milk also provides an additional protein boost to your shake. Juice is a third option but contains much higher sugar content than the other choices and can sometimes overpower the other flavors in the shake. Take into consideration your overall calorie intake and goals when choosing your base.
Protein Powder
Many different brands and types of protein powder are available, but the cheapest and most widely used is whey protein concentrate. Other types include casein, soy, egg, rice and hemp protein. Remember, whey and casein are dairy protein sources. If you are lactose intolerant, take that into consideration when shopping. When choosing a flavor of protein powder, think of the type of shake you want to make. For fruity shakes, a more neutral flavor like vanilla or a fruit flavor that matches the fruit added to the shake works best. For richer non-fruit shakes, a bolder flavor like chocolate or cookies and cream is appropriate.
Fruit / Vegetables
Add fruit and/or vegetables to your shake for more fiber and additional nutrients. Use frozen fruit like strawberries or blueberries to create a thick milkshake texture or regular fruit for a thinner texture. When adding vegetables, opt for fresh vegetables with neutral flavors like spinach and broccoli, as these vegetables blend without adding a noticeable taste.
Peanut Butter
If you decide to use chocolate protein powder, peanut butter is a great way to thicken your shake and add a boost of healthy monounsaturated fat. Remember that peanut butter adds a considerable amount of calories to your shake, so use it in moderation.
Yogurt / Cottage Cheese
Another way to thicken your shake is to add yogurt or cottage cheese. Cottage cheese, in particular, will add a considerable amount of extra protein and can be a viable substitute for protein powder. If you use yogurt, look for unprocessed plain brands, as many other types contain unhealthy added sugars and flavoring.
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