Eating a healthy diet packed with enough vitamins and minerals every day can be a challenge. One way to make this easier is to drink protein shakes. Whether used as a meal replacement, snack or part of your regular meal, protein shakes can pack an extra nutritional punch for everyone. Quick and easy to prepare, a wide variety of protein shake recipes make healthy eating a snap.
Why Protein Shakes are a Good Idea
Protein shakes can be a great nutrition solution. The average person needs about 0.8 grams of protein per kilogram (kg) of body weight. One kg equals 2.2 lbs., so a person weighing 150 pounds needs about 55 grams of protein per day. Protein requirements are higher for children, pregnant and lactating women and older adults. Getting your protein from meat can be expensive and time-consuming -- and can include too much saturated fat, but protein shakes can provide your daily protein needs in a tasty and inexpensive way. The only kitchen utensils needed are a cup and spoon, as well as a blender if frozen or chunky foods are added.
Protein Options
Many vegetarian proteins can work in a protein shake. This includes dairy and egg ingredients for nonvegans. Liquid or powdered skim milk is the cheapest and simplest protein option for shakes. Many commercial protein powders can be easily scooped into a shake. Most are soy- or whey- (from milk) based. For a nondairy option, use soy, rice, or almond milk instead. To add some extra rich creaminess try a spoonful of peanut butter -- or almond or cashew butter. Yogurt can also add creamy thickness. Greek-style yogurt contains more protein than regular yogurt; it's a superb option. Some people also add raw eggs to protein shakes. This should be avoided, however, especially by those who shouldn't risk potential salmonella exposure, such as children and pregnant women.
Recipes for Protein Shakes
Protein shakes can be made from a variety of ingredients and flavors. Play with combinations of items to get the desired consistency. Fruit, whether fresh or frozen, adds sweetness as well as antioxidants and other nutrients. A liquid ingredient is needed to help blend everything together and make it "pourable." Some options include 100% juice, various types of milk or even water. Ice adds bulk and gives the shake consistency. Supplements can be included, such as powdered vitamin/mineral blends or items like flaxseed oil. Some protein shakes can be bought ready to go in pre-made cans or tetra-pak cartons. Some dry packets, like Carnation Instant Breakfast, are easy ways to add flavor and nutrients. But the easiest way of all to go is powdered shake blends to which you just add water. Usually they come in flavors such as chocolate or vanilla.
Who Can Benefit From Protein Shakes
While many people in the United States eat much more protein than they need, some populations really need to focus on increasing their protein intake. These people could benefit from drinking protein shakes. Children, especially picky eaters, can enjoy tasty protein shakes as a treat or regular drink to go with meals. Pregnant and lactating women who need to keep their protein intake high can supplement with protein shakes. Athletes building lots of muscle can also utilize shakes as a supplement to their regular meals. Vegetarians and vegans tend to have a lower protein intake and could add extra protein through shakes. Older adults, especially those with dental problems, could also benefit from this extra protein intake. People who are or have been sick can benefit from increasing their protein.
Keeping Calories In Check
Many smoothie shops tend to serve items that are high in calories. Keep protein shakes within a good calorie range by limiting ingredients high in sugar and fat. Avoid adding sweet treats such as sherbet and ice cream, which quickly increase the calories. Also pay attention to serving sizes of additions.
References
- "Understanding Nutrition"; Eleanor Noss Whitney, Sharon Rady Rolfes; 2010
- "Nutrition Throughout the Lifecycle"; Bonnie Worthington-Roberts and Sue Williams; 1999
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