Drinking protein shakes can help enhance your workout results and recovery. Many commercial versions also promise weight loss and optimal nutrition, but may be high in sugar and lack natural ingredients. Use fresh ingredients to make healthy soy and protein shakes at home.
Benefits
Adding protein to your diet may help you feel more satisfied so you take in fewer calories daily and manage your weight better. Soy and protein shakes also augment the effects of weight training, providing worked muscles with readily absorbed amino acids to help with recovery and growth. Combining soy protein with whey protein before a strength workout may help improve your results. Soy is one of few plant proteins that provide all the amino acids your body cannot generate on its own, making it a healthy addition to vegan diets. Consuming soy protein in lieu of animal protein can also help you reduce your saturated fat intake.
Ingredients
Healthy soy and protein shakes contain whole, natural ingredients. Stick to soy and whey protein powders without added supplements or carbohydrates. Unsweetened fresh or frozen fruit and 100 percent fruit juice are other healthy ingredients. Nuts, nut butter and flax seed oil can enhance your shake with heart-healthy unsaturated fats. Soy milk, silken tofu, low-fat cow's milk and plain, low-fat soy or dairy yogurt are other optional ingredients.
Considerations
Commercially available protein shakes often contain excessive amounts of sugar that unnecessarily raise the calorie content. Some packaged soy and protein shakes also have artificial colorings and preservatives that you may want to avoid. If you choose a pre-made shake with added supplements, know that these supplements are not regulated by the U.S. Food and Drug Administration.
Recipes
For a healthy soy and protein shake, blend together one frozen banana, 1 cup of soy milk, one scoop of soy isolate protein powder and 1 cup of blueberries. Another option is to blend together 5 oz. of frozen strawberries, 1/2 cup of soy milk, half of a small banana, 1 tsp. of honey and 6 oz. of silken tofu to create a shake with a smooth texture. If you like to use whey and soy protein, try making a shake with 1 cup frozen peaches, 1 scoop whey protein, a drizzle of honey and 1 cup of soy milk. Use calcium-enriched soy milk to boost your intake. The shakes fulfill 1 to 1 ½ cups of your needed fruit servings daily, and thus provide fiber, potassium and vitamin C.
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