Protein shakes are commonly used by people who are trying to lose weight as well as improve their health. Shakes, or smoothies, can be a healthy addition to a well-balanced diet when they are prepared with the proper ingredients. Adding protein to a shake in the form of a powder or other high-protein food increases the nutritional power and satisfaction of the shake. Shakes are ideal for a light breakfast, energizing snack and pre- or post-workout to aid in the recovery and repair of muscle fibers. The best shakes to add to a diet are low in calories and high in protein.
Homemade vs. Store-Bought
Several protein drinks that are marketed today appeal to both fitness enthusiasts and the average dieter. Although some of these drinks may be healthy, several are also high in calories, fat and sugar. Avoid any shake that has a long ingredient list and a high-calorie count that is equivalent to a meal. Look for shakes that have anywhere from 150 to 300 calories for either a snack or light meal replacement.
Ingredients
Preparing your own protein shakes at home may be a healthier and cheaper alternative to buying store-bought ones. Selecting the right ingredients ensures optimal nutrition and prevents the risk of taking in too many calories or fat that typically leads to weight gain. Select a protein powder that has minimal ingredients and is lower in fat to mix with water or low-fat milk. Additionally, adding in carbs in the form of nutrient-rich fruit provides energy and increased satisfaction to prevent overeating.
Protein Options
Protein shakes can be vary in terms of their calorie and protein content, depending on the source of protein. For instance, two scoops of Curves protein shake has 115 calories, 1.5 g fat, 10 g carbs and 15 g protein, according to LIVESTRONG.com. Alternative or additional healthy sources of protein include nut butters, such as almond, cashew or peanut, non-fat or low-fat yogurt or cottage cheese.
Variety
There are many variations of healthy low-calorie protein shakes that you can prepare at home. Consider increasing the nutritional value of your drink by adding in additional low-calorie ingredients, such as ginger and cinnamon, which soothe the stomach and suppress the appetite respectively. HealthyProteinShake.com offers sample shakes to make at home which can be adjusted according to your preferences. Try blending a serving of protein powder with a piece of citrus fruit, low-fat yogurt, a dash of cinnamon and 1 tbsp. honey for a healthy drink.
References
- Healthy Protein Shake.com: Protein Shake Recipes
- LIVESTRONG.com: Curves Protein Shake Nutrition
- "The Ultimate Smoothie Book: 130 Delicious Recipes For Blender Drinks, Frozen Desserts, Shakes, and More"; Cherie Calbom; 2006
- "Complete Idiot's Guide to Total Nutrition, Fourth Edition"; Joy Bauer M.S., R.D., C.D.N; November 2005
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