Part 2: Protein Shakes
Protein shakes are a great on the go, or post workout meal when you are looking to lose weight or build muscle mass. They can provide nutrients necessary to get you to your next meal, replenish depleted nutrients from your workout, and even curb that sweet tooth.
When building protein shakes, some key ingredients you may want to include:
1) Protein powder
There are a million protein powders on the market with different protein sources and flavors. Finding the right one for you might require a bit of trial and error. You want to make sure it contains at least 20g of protein per scoop, tastes good, and digests well. Also, check the ingredient list. Try to pick ones with shorter more recognizable ingredients and no added sugar.
Different Types of Protein Powder (taken from https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder/):
Whey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout.
Soy protein is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.
Egg protein, released more slowly than whey, can be taken throughout the day.
Milk proteins help support immune function and enhance muscle growth.
Rice protein, which is 100 percent plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free.
Pea protein is highly digestible, hypo-allergenic and economical.
Hemp protein is also 100 percent plant-based. It’s a good source of omega-3 fatty acids.
2) A liquid
The most common liquids are water (no added calories!) and unsweetened almond milk, but you can also use cow’s milk, unsweetened soy milk, unsweetened hemp milk, tea, and coffee.
3) Fruit
Adds a little natural sweetness to your shake and gives you healthy carbohydrates. I generally like to add frozen fruit* instead of fresh to mine to give more of a smoothie feel, but either is fine!
*Be sure to check the ingredients on your frozen fruit to ensure there are no other added ingredients. Or freeze your own!
4) Pick a veggie
Throwing veggies into your shake is an easy way to fit 1-2 of your servings in. Spinach is usually my go-to, it blends easily, and you don’t really taste it. Another one that is fun to add in the fall is pumpkin. Other options include (but not limited to): kale, swiss chard, beets, cucumber, and celery.
5) A healthy fat
Fats added to your shake will help slow digestion and keep you full longer. In addition, we need healthy fats in our diet for energy, to balance hormones, transport fat-soluble vitamins, balance inflammation, and aid in immune function. Some good options are avocado, walnuts, flax seeds, chia seeds, hemp seeds, cashews, almonds, and nut butters.
6) Don’t be afraid of spice
Often times I will add cinnamon to my shakes, but plenty of other spices work too: ginger, nutmeg, cardamom, turmeric, coriander, cayenne, cloves, vanilla extract, allspice, etc. Get creative!
7) Ice
Use 1/2 cup for a cold smoothie consistency.
*Note: Not all ingredients are necessary, just healthy suggestions to help build and spice up your shakes. Consult with your IronPlate trainers and nutritionists to help you determine what combinations might be best for your personal goals.
Here’s what IronPlate trainers drink:
Kristin Reisinger
8 oz unsweetened almond milk
1 scoop VegaOne protein (or other plant-based, organic protein)
1/2 banana
1 tbsp peanut butter
or
8 oz unsweetened almond milk
1 scoop VegaOne protein (or other plant-based, organic protein)
1/2 cup mixed berries
Large handful of kale
Kristin Roche
Scoop of chocolate protein powder
½ frozen banana
Splash of iced coffee
8oz Cold water
Caitlin Harrington
1 Scoop chocolate protein powder (currently use Vega Protein and Greens)
½ cup frozen strawberries (frozen cherries work well too)
½ cup ice
Handful of spinach
¾ cup either water, milk, unsweetened almond milk, etc.
Pedro DoAmaral
Whey Protein-grass fed with cacao
8oz Grass Fed Milk
2.5g (about 1tsp) Tribulus*
1 TBSP Raw Honey
*Tribulus Terretris is an herbal nutritional supplement used in Ayurvedic medicine for male vitality, fertility, to increase strength and as a natural testosterone booster
Vince Marrero
2 Scoops Protein Powder (48g of protein)
½ a dragon fruit
½ cup raspberries
½ cup strawberries
Flax seeds
8oz water