Normally healthy adults need an average of 50 g of protein a day, according to the Centers for Disease Control and Prevention. While eating a balanced diet satisfies the protein needs of most Americans, those who need more protein -- athletes, cancer patients, weight loss surgery patients and the elderly -- may benefit from using protein shakes between meals or as meal replacements. Although the shakes do not require additives, many consumers use them to alter the taste and nutrition content of the drinks.
Types of Protein Shakes
Protein shakes come in ready-to-drink form and as a powder intended for mixing with liquids. The shakes come in many flavors, including vanilla, chocolate, strawberry, coffee, tea and more exotic flavors, as well as in an unflavored version. Protein shakes are made from complete protein sources, including whey, casein, soy and egg whites, while others are made from incomplete protein sources such as hydrolyzed collagen. Consumers with medical conditions should consult a health care provider or nutritionist to determine the appropriate type of protein shake for their needs.
Additive Strategy
While protein shakes do not require additives, many consumers use them to alter the taste, texture or nutritional content of the drink. Consider your nutritional goals before deciding what, if anything, to add to your shake. A cancer patient may need to choose high-calorie additives, including full-fat ice cream, sherbet or peanut butter to assist weight gain. On the other hand, a postoperative weight loss surgery patient should add low-fat, low-sugar, calorie-restricted ingredients, including fresh fruit, sugar-free syrups and non-fat yogurt to restrict calories.
Liquids
Ready-to-drink shakes do not require liquid additives but protein powder may be mixed with a variety of liquids other than water. To boost the protein content of the pre-mixed shake, add yogurt or milk in skim, low fat or full fat form. If you need extra calories, try ice cream, sherbet or frozen yogurt. Juices such as cranberry, apple or orange provide flavor and vitamins, but may be unsuitable for consumers who need to restrict sugar intake. Room temperature coffee or tea mix well with some flavors of protein powder, but hot liquids may cause lumps in the mixture.
Flavorings
To alter the taste of a protein shake without additional sugar or calories, consumers can add sugar-free syrups or extracts, including vanilla, lemon, almond, peppermint, or chocolate, or sugar-free drink powders such as Crystal Light. Other flavorings include instant coffee granules, cocoa powder, instant breakfast drink mix or spices. Sweeteners may include sugar, honey, molasses or artificial sweeteners.
Fruits and Vegetables
Blending fresh, frozen or canned fruit into a protein shake alters the flavor and boosts the nutrition content of the drink. Adding any solid food to the shake also thickens it, but frozen fruits such as berries, bananas and peaches create a consistency similar to a milkshake. To limit calories, avoid fruits canned in heavy syrup. Raw, shredded vegetables such as carrots and celery blend well with certain flavors and liquids. For a holiday protein shake, add canned pumpkin and pumpkin pie spice.
Thickeners
Some consumers prefer a thicker shake, so they add frozen fruit or crushed ice cubes to the blender. Other possible thickeners that also add protein to the drink include your choice of 1 tbsp. of dry milk powder; 1/3-cup of cottage cheese; an extra scoop of protein powder; 2 tbsp. of peanut butter; or a packet of instant breakfast mix, according to the American Cancer Society.
Member Comments