Protein shakes were once used primarily as bulking agents for bodybuilders. The drinks are now part of the mainstream and are used for snacks, meal replacements or a pick-me-up before or after a workout. A healthy protein shake requires little effort or equipment to make and the flavor possibilities are endless.
The Protein
The source of protein for most protein shakes comes from either whey or soy protein powder. Whey protein is derived from cow's milk and soy protein comes from soybeans. When choosing whey protein, look for whey protein isolate which is a more complete form with little fat. Soy protein is a good alternative for people who are lactose intolerant or vegetarian, but check with your doctor if you are on medication, because there could be interactions. Protein powder made from the hemp plant is also sold in many health food stores and may be used in shakes. If you can't find or can't afford a protein powder, add cottage cheese to your smoothies for a boost of protein.
Fruit
Fruit adds flavor to a healthy protein shake, as well as valuable fiber, vitamins, minerals and antioxidants. You can add many different types of fruits to a protein shake, including all types of berries, bananas, melon and pineapple. Adding the fruit frozen makes for a cold, milkshake consistency, but avoid adding any fruit with hard outer rinds, pits or seeds. Fruits with harder flesh like apples and pears may not break down the way you want in the blender.
The Liquids
To avoid having a big pile of mashed up fruits and protein powder, you must add a liquid to the mix. The purest choice would be filtered water, but if you crave some flavor or a thicker consistency, you can try a fruit juice like orange or apple, or milk. Substitute soy milk for cow's milk if you want the milk consistency but not the dairy.
Additions
The protein, liquid and fruit can make up the base of most of your healthy smoothies, but throwing in extras from time to time can boost the health benefits and the flavor of the drink. Cooked oatmeal adds fiber and thickness to the drink, peanut butter adds more protein and flavor and yogurt adds a creamy consistency along with probiotics. The herb stevia increases sweetness without actually adding sugar, and a protein smoothie is the perfect vehicle for powdered versions of your favorite supplements.
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