Protein shakes provide a quick and convenient way for athletes, weight loss surgery patients and others to meet their daily nutritional needs. While a simple shake of protein powder mixed with water or milk can make a tasty snack or meal replacement, adding certain ingredients boosts the flavor and nutritional impact of the drink. Choose additives wisely to ensure that the shake does not exceed your desired levels of protein, calories and sugar, says MayoClinic.com.
Liquids
Protein powders mix well with a variety of cold or room temperature liquids, but some break down at hot temperatures. Instead of using milk or water, try pairing flavored protein powder with buttermilk or milk alternatives made of rice, soy or almonds, says Nancy Lum, R.D., of Sinai Hospital. Add instant coffee granules to a vanilla or chocolate protein shake for a cold latte-like beverage. If your diet plan allows it, add a serving of juice such as lime, orange, apple and pineapple for a fruity taste.
Flavorings
Although protein powders come in many flavors, adding extracts such as vanilla, lemon, peppermint, nut, rum and brandy provides variety without increasing the calorie count. Sugar-free syrups, including chocolate, butterscotch, pumpkin, blueberry and others, add texture as well as flavor. However, the sugar alcohols that sweeten these products, including mannitol, sorbitol and xylitol, can cause diarrhea in some people, cautions MayoClinic.com. Experiment with sugar-free beverage flavoring mixes, cocoa powder or spices to add flavor without additional calories, says Highland Hospital.
Fruit
Fresh, frozen or canned fruit adds texture, flavor and nutrition to a protein shake if the extra calories fit into your diet plan. Blend in frozen blueberries, strawberries, cherries, peaches or bananas to add frothiness, bulk, fiber and other nutrients. Avoid fruit canned in heavy syrup to limit sugar and calories. Add fresh pineapple, frozen peaches and sugar-free strawberry instant breakfast mix to a protein shake to create a tropical fruit taste, suggests Lum, or combine buttermilk, protein powder and any frozen fruit for a thick, tangy shake.
Thickeners
Adding a few ice cubes to the blender makes a protein shake thicker and frothier without adding calories. Frozen fruit provides the same effect and adds fiber, calories, vitamins and other nutrients. Other healthy thickeners include sugar-free, non-fat yogurt, cottage cheese and tofu. Blend one or two tbsp. of peanut butter and half of a banana into a vanilla protein shake, suggests Lum, or add sugar-free powdered creamer and allspice for an eggnog flavor. If you want to gain weight, use full fat yogurt, cottage cheese, peanut butter or even ice cream for added calories and thickness. If you find the shake too thick, add more liquid as needed.
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