Protein Shake Mini-Guide

Protein Shakes are a Delicious, Nutritious Alternative to a Full Meal
Protein Shakes are a Delicious, Nutritious Alternative to a Full Meal

Health Professionals agree you can speed up your metabolism simply by eating smaller meals frequently throughout the day.

Speeding up your metabolism is key to losing weight, and if you want to lose weight and keep it off, and build lean muscle mass in the process, you need to get plenty of protein into your diet.

A quick and easy way to get protein in your diet is to drink protein shakes – mixing protein shakes is faster than cooking up a small meal, they taste delicious, and shakes are a good way to get the protein you need while cutting down on the amount of animal fat in your diet.

A Good Shake Starts With A Good Blender

The blender you use can make or brake your entire protein shake experience; therefore, a good blender is essential.

You need to get a blender that will power through ice, and frozen fruit, and you want to make sure nuts, flaxseeds, and granola will not sink to the bottom of the blender.

The minimum wattage for a good blender should be at least 600 watts, and it will probably cost you anywhere from $75 to $400 – depending on how fancy you want to get.

Protein Powder

Just walk into any vitamin store, and you will likely be overwhelmed by the sheer amount of different protein shake mix choices.

Some of the biggies include Max Muscle, Slim Fast, GNC, Boost, Pure Protein, Designer Whey, BSN, and Optimum Nutrition just to name a few.

Choosing the right protein powder is all about personal preference, just pick up a canister you think you might like, and you will be on your way.


Hydrating Your Shakes

Protein powders come in flavors that range from vanilla to cookies and crème, and most of them do not particularly taste good straight out of the canister – ya gotta mix 'em, and that is where the hydration part comes in.

You will need to make sure to use cold water, juice, or milk to mix your shake – there are probably few grosser things to drink than a lukewarm protein shake, yuck!

Even if you decide to mix it up ahead of time, and drink it later, be sure to keep it as chilly as possible.

6-8 ounces is about the right amount of liquid for your protein shake, although this doesn't sound like a lot, it begins to swell when you add in the protein, ice, and fruit.

You can use cow's milk or soy milk, but just be conscious of the amount of fat and sugar in cow's milk. It would probably be best to use 2% or fat free milk, and light or fat free soy milk.

Juice is the “juiciest,” and probably the most tasty fluid to mix up a protein shake with, but juice is not exactly good for you in terms of the ridiculously high amounts of sugar it contains.

A good alternative to sugary juices are the juice brands that offer choices with lesser amounts of sugar, or artificial sweeteners such as Splenda (sucralose).

You already know that you cannot go wrong with good old, plain water, but your protein shakes will not be nearly as flavorful when you make them with water.

If you do not mind the sacrifice in taste, go out and get some good filtered or spring water, get it ice cold, and mix away.

Pure Protein 100% Whey Powder - Vanilla Cream, 1 pound
Pure Protein 100% Whey Powder - Vanilla Cream, 1 pound

Pure Protein 100%* Whey delivers a powerful blend of high quality protein.

 
Oster Reverse Crush Counterforms Blender, with 6-Cup Glass Jar, 7-Speed Settings and Brushed Stainless Steel/Black Finish
Oster Reverse Crush Counterforms Blender, with 6-Cup Glass Jar, 7-Speed Settings and Brushed Stainless Steel/Black Finish

Powerful 600 watts of ice-crushing power w/ 7 speeds incl. pulse. 6 Cu dishwasher safe & scratch resistant glass jar. All Metal Drive for durability, Reversible motor for precise blending incl pre-programmed settings for results with one touch, Stainless steel "Ice Crusher" blade for perfectly crushed ice every time.

 

Fruit

Whole fruits do not contain nearly as much sugar as fruit juice, they contain more fiber and phytonutrients than juice, and they add a nice smoothie like consistency to your protein shakes.

Bananas and strawberries are favorites, but you can experiment with your favorite fruit – I like peaches, pears, and blueberries as well, what are your favorites?

Toss your favorite fruits into the blender and experiment with as many flavor combinations as you would like.

Flax Seeds
Flax Seeds
Almonds
Almonds
Heart Healthy Oatmeal
Heart Healthy Oatmeal

Nuts, Seeds, and Grains

Nuts, seeds and grain are a super healthy addition to protein shakes.

  • Almonds are highly nutritious and they contain the good fats that help to lower your cholesterol
  • Flax seeds are also loaded with cholesterol lowering fats
  • And, old-fashioned Quaker oats is king at controlling cholesterol and supporting a healthy heart - they also add a thicker consistency to your shakes

When adding nuts, seeds, and grains to your protein shake, remember to pay close attention to the amount in order to limit the overall calories of the shake - the calories can add up pretty quickly here, so be frugal.


Additional Delicious Protein Shake Add-Ins

You can also experiment with sugar free ice cream, sugar free pudding, peanut butter, and yogurt to add even more variety to your shakes.

Take the time to give your body a rest from all of the processed foods, and fatty animal products we consume on a regular basis.

The next time a hunger pain strikes, grab your ingredients, throw them in a blender, mix up a nutrient packed protein shake, and drink your way to a slimmer, and healthier body.

The blender you use can make or brake your entire protein shake experience; therefore, a good blender is essential.

You need to get a blender that will power through ice, and frozen fruit, and you want to make sure nuts, flaxseeds, and granola will not sink to the bottom of the blender.

The minimum wattage for a good blender should be at least 600 watts, and it will probably cost you anywhere from $75 to $400 – depending on how fancy you want to get.

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Comments 3 comments

Rochelle Frank profile image

Rochelle Frank 5 years ago from California Gold Country

Sounds great-- I'm saving this for future reference.

(especially since we have the same name-- almost)


Movie Master profile image

Movie Master 5 years ago from United Kingdom

Hello Rachelle, an excellent informative and interesting hub, I loved all the photos.

I don't have a blender, I think it's time I got one!

Many thanks for sharing.


Rachelle Williams profile image

Rachelle Williams 5 years ago from Tempe, AZ Author

I had to get a new blender a while ago, I needed it to satisfy my protein shake cravings...It was well worth it. Thank you both for the comments.

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