Pineapple White Bean Protein Shake
Combine the following ingredients in a blender:
- 1/2 cup of frozen pineapple
- 1/2 frozen banana
- 1/2 cup of cooked white beans
- 1/2 cup of plain Greek yogurt
- 2 tablespoons of shredded coconut
- 1 cup of cows or plain soy milk
Homemade protein shakes can be made with nut butter, silken tofu, milk, cheese, and beans in lieu of powders. The shake recipes on this list contain approximately 1732 grams of protein.
Almond Joy Protein Shake
On your journey for better health, do you find yourself missing old favorites such as an Almond Joy candy bar?
Then put this recipe to good use. You can enjoy some of those familiar flavors in a protein shake. The recipe calls for almond milk, chocolate protein powder, almonds, coconut flakes, and ice.
Are Protein Shakes Good For Weight Loss
Absolutely! As long as protein shakes are made with clean, junk-free ingredients, they are superb for weight loss. Protein shakes are a rich source of protein , which is an important nutrient for weight loss. Getting enough protein in your diet boosts your metabolism, reduces your appetite, and helps you lose body fat without losing muscle.
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Should You Have A Protein Shake With Milk Or Water
Were going to try and avoid sitting on the fence here, so excuse us when we begin by saying it depends. There isnt just one benefit to each way there are several, but it really does depend on what your aims are.
When building mass and muscle, mixing your protein with milk will yield better results. For lean builders, trimmers and toners, water is the way to go. It comes down to nutrition, as thats exactly why you are drinking protein shakes in the first place.
Protein Shake For Weight Loss
Many commercial diet plans require the use of meal replacement shakes with protein. Several will use whey protein with milk or water for weight loss. Whey protein is a by-product of the cheese-making process, according to the Mayo Clinic. Along with casein protein, whey is one of the two main proteins in milk.
According to the USDA, 1 scoop of whey protein powder isolate has 103 calories, 0 grams of fat, 8 grams of carbohydrates, and approximately 18 grams of protein. It’s important to note that these figures are based on a generic protein powder. For exact nutrition information, refer to the product label on the protein powder you’re using.
Replacing meals with shakes containing protein powder with water may help reduce calories and lead to weight loss. But eventually, solid foods will be part of your diet again, and you could end up putting those pounds back on if you haven’t made other dietary changes.
That said, using whey protein with milk or water for weight loss is an option as long as the majority of your calories comes from solid food. For example, consider swapping out one of your snacks, preferably around your workout time, for a protein shake.
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Should You Drink Protein Before Or After A Workout
Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.
“If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”
Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.
Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
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Shopping Lists For 10 Vanilla Protein Powder Shake Recipes:
Simple Vanilla Protein Shake:
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this French vanilla protein shake you want to make. It will do all the measurement math for you! All of the ingredients for what to add to vanilla protein shake can be doubled or tripled with the click of a button.
Up next, how to make vanilla protein shake
Protein Powder With Milk
For a shake with a creamier texture or to add calories and other nutrients such as calcium and vitamin D, you can add milk to a protein shake. According to the USDA, 1 cup of low-fat milk has 102 calories, 8.2 grams of protein, 2.3 grams of fat and 12.2 grams of carbohydrates.
Provided you’re not a vegetarian, lactose intolerant or have a food allergy, using milk in a protein shake is a great way to increase the amount of protein and boost your intake of calcium. In fact, the Academy of Nutrition and Dietetics recommends drinking an 8-ounce glass of milk with a meal to boost calcium in your diet.
To take advantage of these benefits, simply swap out the recommended amount of water in a protein shake with water recipe and use milk instead. When choosing the fat content, the Academy does point out that fat-free and low-fat milk have the same amount of calcium as whole milk.
Athletes and avid exercisers may be interested to know that a December 2012 review published in the Journal of the International Society of Sports Nutrition found that the timing of milk consumption, more specifically, post-workout, had a positive impact on increases in lean body mass, strength, hypertrophy and decreases in body fat. Through the studies, the authors also found that milk proteins are superior to soy proteins in promoting lean body mass and muscle mass development.
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Why Such High Calories
One thing to be aware of is that protein shakes can be higher in calories. On average, the shakes you see below are 200 calories per serving. Because of this, they are best for those who are reducing calories in other areas of their diet or who have a solid and consistent exercise routine. Ideally you should drink this within two hours of exercising.
My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still makes an ideal snack between meals but it is higher than your typical 100 calorie snack so just be aware that the extra protein requires a tradeoff in calories.
Why You Might Want To Replace Protein Powder In Shakes
Protein powder offers a concentrated and convenient source of protein.
However, there may be several reasons you want to avoid or limit them. You may not have powder on hand, dont have access to a good quality powder, want a less processed option, or have digestive issues with powders.
Plus, good quality protein powders can be expensive. Therefore, some food sources of protein may be more affordable, especially if you drink protein shakes often.
Furthermore, protein powders may vary in quality since the Food and Drug Administration does not tightly regulate protein powders.
Some protein powders may contain (
- excess amounts of sugar or other sweeteners
- ingredients you are allergic to
- different amounts or types of ingredients than whats listed on the label
- toxins and heavy metals
- substances that are banned by athletic organizations
Manufacturers are responsible for labeling and evaluating safety. As a result, products could contain ingredients or substances not listed on the label or in different amounts than listed .
However, this is not the case for all protein powders. The composition of protein powders varies widely across brands.
Purchasing a protein powder from a reputable company that a third party has tested for purity and safety is one way to ensure you are getting a quality product.
A few third-party seals of approvals include United States Pharmacopeia , Informed Choice, Consumer Labs, and NSF International.
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Peanut Butter Cheesecake Shake
Imagine a peanut butter cup gets turned into a cheesecake, that then becomes a milkshake! Can you get any more delicious and indulgent than that?
This shake is the ultimate win for peanut butter lovers everywhere, and you dont weigh yourself down like a traditional peanut butter cheesecake.
Simply blend together, 2 scoops of Vanilla Herbalife protein formula, with 2 scoops of formula 1 Herbalife vanilla, a tablespoon of peanut butter, and 1 tsp of sugar-free cheesecake pudding powder.
Sprinkle a few graham crackers on the top and youve got yourself a decadent meal to satisfy all your peanut butter cravings at no cost to your health or fitness for the day.
Whey Protein With Water
Adding water to your shake is the easier, cheaper and more convenient option over milk, however, it really does depend on personal preference and ultimately your goal to which one you should go for. For example, water is basically nothing, which means when adding it to your shake youll be adding no extra calories, no extra carbohydrates, no extra fats and no extra sugars, so what you see in the pouch is what you get in your shake. Which is great if youre on a calorie controlled diet because you know exactly what you get.
Weve mentioned some of the pitfalls of adding milk to your protein shake which water takes an advantage over. For example, absorption. Compared to milk, water can be absorbed instantly when consumed. In fact, studies have shown that within five minutes water has already been absorbed into the bloodstream, meaning that the protein can be taken directly to where it is needed much quicker than milk.
Were always being told we should drink more water and to keep hydrated through the day, especially if you take part in physical activities. Your body uses water in all of its cells, organs and tissues to help regulate its temperature and other bodily functions. It also protects your tissue, helps remove waste and aids digestion. So, if youre adding water to your shake youre getting all these benefits too. At the end of the day, we wouldnt be here without water, its one of the most important substances on earth. We love you water!
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Vanilla Protein Shake Ingredients
Before we get to the recipe, lets discuss ingredients. To make this vanilla protein smoothie, you will need:
- Protein Powder: This majorly boosts the protein content of your smoothie. If you can, use a natural and organic protein powder that contains no additives, fillers, artificial colors, flavors, sweeteners, or preservatives. I love and use this one from Thrive Market.
- Milk: This serves as the liquid base for the smoothie. I usually use low-fat dairy milk.
- Vanilla extract: This infuses the smoothie with warm, sweet vanilla flavor. Make sure you use the real, natural stuff and not anything artificial.
- Banana: This gives your smoothie a rich and creamy consistency. It is also a great source of potassium and dietary fiber.
- Honey: This adds natural and unrefined sweetness. Not all packaged honey is created equal, so I recommend using one that is 100% pure, raw, and unfiltered for optimal health benefits. I use this one from Thrive Market.
- Ice: This helps thicken the shake. Although, if I dont have any ice in the freezer, I just make my protein shake without it.
The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .
How Much Protein Do You Need Each Day
Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.
“Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”
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What Can I Mix With Vegan Protein Powder
Depending on your preferences, you can drink your vegan protein powder with just plain water or plant-based milk. If you are looking for a tastier and more nutritious smoothie, you can add one or two fruits of your choice and some vegetables for extra vitamins and minerals.
Other ingredients you can add are nut butter and seeds for healthy fats and superfoods like cacao, maca, mushrooms and moringa for some added benefits.
What Is A Protein Shake
Protein shakes are a protein drink typically consumed before or after a workout in order to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid.
Are protein shakes good for you? The healthiest protein shakes are the ones you make in your own blender because you can control what goes in them. The goal here is low sugar + high protein and no additives.
Benefits of protein shakes Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal preplacement if they have enough calories ore even a high-protein snack.
Protein shake before or after workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits!
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Whey Protein Vs Other Kinds
Whey protein powder is milk protein. It does have a small amount of lactose in it. If you can eat yogurt or drink kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. Although it will have a different taste, you can use alternatives such as egg white, pea protein, goats milk, hemp, or brown rice powder.
Youll notice a creamier taste to your protein shakes when you use whey powder because it is a milk derivative. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake.
Vanilla Protein Shake Recipes For Weight Loss
These 10 Vanilla Protein Shake Recipes for Weight Loss are under 200 calories, and so easy to make!
Making a shake with vanilla protein powder can be yummy and filling if you know what to add to it.
This article will supply you with 10 different, delicious vanilla protein shake powder recipes.
And you can use any vanilla protein powder you like We happen to have a favorite thats all natural, plant based, and packed full of superfoods. The Orgain Vanilla Protein Shake but use your favorite, any will work in these recipes.
These 10 Vanilla Protein Shake Recipes for Weight Loss start at under 200 calories
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My Favorite Hack For Making Protein Shakes
If drinking a protein shake is a part of your daily routine, I highly recommend checking out SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.
Each box comes with either 20 or 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.
To make a protein shake, simply empty the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.
The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. In addition, my readers get a discount on their order using the link and code below: