Protein powders and drinks are used as part of a healthy diet or weight-loss plan. Protein is an essential nutrient that aids in the growth, maintenance and repair of muscle. It helps prevent cravings and overeating by keeping blood sugar levels steady, which helps keep you satisfied. Protein powders are used in shakes for a healthy snack before or after a workout, or as a healthy breakfast supplement or mid-afternoon snack. Whey protein is derived from milk and is easily absorbed and digested quickly by those who are tolerant of milk proteins. However, for those who are looking for alternatives to whey, such as vegetarians, vegans or those with dairy allergy or intolerance, soy protein is a healthy alternative. Soy protein has a high number of amino acids that make it of equal quality as animal protein. It may also assist in reducing cholesterol, decreasing the risk of osteoporosis and preventing breast, endometrial and prostate cancers. Consider replacing your usual whey protein powder with soy protein.
Step 1
Add 15 g to 30 g, or approximately 1 to 2 tbsp., of high-quality, low-sugar soy protein powder to a blender.
Step 2
Measure 1 cup of low-fat non-dairy milk such as soy, almond or rice milk. For a thicker shake, use 1/2 to 1 cup of non-dairy yogurt in addition to or in place of the milk. Pour it into the blender.
Step 3
Chop one banana and add it to the blender's ingredients. Add 1/2 cup of fresh or frozen berries such as blueberries, raspberries or strawberries on top of the banana.
Step 4
Blend the mixture on high speed for approximately 30 seconds to 1 minute or until a smooth consistency is reached.
Step 5
Pour the contents of the blender into a glass. Enjoy the shake immediately, or store it in a covered bottle and refrigerate it for later consumption.
Tips and Warnings
- Try different soy protein powder flavors such as chocolate or vanilla to change the taste of your shake. Add a tablespoon of peanut butter or another nut butter for added protein, carbohydrate, healthy fat and flavor.
- Consult a health care professional before making dietary changes that could affect your health.
Things You'll Need
- Blender
- Glass
- 15 g to 30 g soy protein powder
- 1 cup non-dairy milk
- 1 banana
- 1/2 cup blueberries
Member Comments