Drinking a protein shake as a snack or meal replacement is a great way to add extra protein to your diet and maintain control over calories, but most types of protein powder tastes lifeless and chalky, even with the addition of chocolate and other flavorings. Jazz up a protein shake by adding other foods for flavor and nutrition. Use foods that appeal to you. Add fruit, nuts, nut butters, yogurt and coffee or savory items, such as spaghetti sauce or vegetables for a green shake.
Fruit
Fresh or frozen, fruit gives a protein shake a great consistency, lots of varied flavors and healthy sugars in the form of natural fructose. Popular fruits to add are bananas, strawberries, pineapple, blueberries, peaches and kiwi fruit. Berries are loaded with antioxidants; bananas are rich in potassium and kiwis are high in vitamin C. Using frozen fruit in your protein shake has the added bonus of contributing to a thick, creamy consistency; you don't necessarily have to add ice as a thickener.
Coconut
Coconut complements almost all types of protein powder, providing delicious flavor, thickening and lots of healthful nutrients. All parts of the coconut are beneficial in your protein mix: coconut water or juice, coconut milk, which is high in unsaturated fats, and coconut meat, which provides lots of healthy fiber.
Yogurt
Yogurt helps hide the chalky taste of protein powders providing a nice tanginess to your shake. Yogurt also gives the shake a great consistency. You'll have to add some liquid in the form of water, juice, milk or kefir to get the right consistency for the finished shake. Yogurt with added live and active cultures provides probiotics, which are considered "good bacteria," to your protein shake and supports your digestive system.
Coffee
Some people might not think of mixing coffee with their protein shakes, but if you already drink coffee, mix the protein powder with milk first to make a nice creamy consistency. Then, add the protein mixture to the coffee for an extra special taste treat. Try different flavored coffees for variety.
Pasta Sauce
Try adding pasta sauce to unflavored protein powder for a tangy, savory shake. Use organic sauce or organic tomatoes that have no pesticides or chemical additives.
Green Drink
Make a healthy green protein shake by adding leafy, green vegetables such as kale, collards, alfalfa, spinach and celery. Throw in a carrot for sweetness and drink up. Green drinks provide plenty of vitamins, minerals, antioxidants, fiber and chlorophyll depending on the vegetables you include. Spice your green shake up with a splash of Worcestershire sauce or give it some heat with a dash of cayenne pepper.
References
- CDC: Fruit and Vegetable Benefits
- Coconut Research Center: Coconut -- The Tree of Life
- Ask Dr. Sears: 10 Reasons Yogurt is a Top Health Food
- Colorado State University: Dietary Fiber
- Better Nutrition Magazine: Anti-Aging with Antioxidants
- FitDay: 4 Foods You can Mix with Protein Powder
- Project Swole: 21 Foods to Mix with Protein Powder
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