5 Foolproof
PROTEIN SHAKE TIPS
Adios… watery smoothies!
Gone are the days of putting protein powder and water together in a cup and mixing it up. Let me show you five foolproof tips to make a ridiculously creamy shake that’s full of nutrients and kind to your gut.
Get your blender out, it will be worth it!
Here’s a shocking fact…as you age, your muscles are less sensitive to protein’s signals. Which basically means, your body doesn’t absorb as much protein as it did when you were younger.
With the right recipe, protein smoothies are the perfect way to get a superfood-packed meal or snack in 3 minutes or less. With the ultimate combo of veggies, fruits, protein, fiber, and fat, you receive the benefits of healthy nutrients all in a grab-and-go cup. The fact that they taste like a creamy milkshake is a bonus.
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TIP #1: ADD PROTEIN GRADUALLY
Instead of putting all of the ingredients into your blender at once, start with the liquid, fat, and fruit, then gradually add in the protein powder. This helps prevent the powder from sticking to the bottom and clumping.
TIP 2: REPLACE THE BANANA WITH MILK ICE CUBES
Instead of adding in a frozen banana for a milkshake consistency, add milk ice cubes! Simply take an empty ice tray, fill it with your favorite non-dairy milk, freeze it overnight, and ta-da! Use those instead of a frozen banana. Creamy texture, less sugar!
TIP 3: DON’T HAVE A ONE-WAY MINDSET
If you think protein powder is only good to use for shakes…think again! Don’t constrict yourself to only mixing it with liquid. You can use the powder in everything from pancakes to cookies… from pudding to mousse!
Here are a few of my favorite tasty ways to incorporate recipes…
• Almond Joy Protein Cookies
• Chocolate Protein Mousse
• Protein Pancakes
• Oatmeal Raisin Protein Cookies
• Chocolate Almond Butter Chia Pudding
TIP #4: TIME IT
When you include protein can be just as important as important as the quality of protein you consume! According to top strength training researcher Dr. Wayne Westcott, Ph.D,It’s best to have protein within 30 minutes of strength training, because that’s when your muscles are most receptive to assimilating amino acids and rebuilding the muscle.
TIP #5: CATER TO YOUR GUT
The most popular form of protein shakes is whey, which is a milk derivative. While I love the creamy texture of a whey shake, some people can have a sensitivity to dairy without even realizing it. For plant-based options, soy is a common alternative. Do your research! For some people, soy protein isolate can cause inflammation, skin issues and nausea. So be kind do your gut and find a formula that caters to your system. If you’re looking for a nut-based plant formula, check out the KS Wellness Vegan Shake!
