Make Your Own Protein Shake
Often times when I suggest a protein shake to a client, I hear the response, “But aren’t they only for after working out?” Yes, consuming a protein shake (or any protein) after resistance training helps rebuild and repair. However protein has many different roles beyond facilitating muscle protein synthesis.
One of the most important roles of dietary protein is it’s influence on blood sugar regulation and satiety. For this reason, it is important to incorporate protein at every meal, especially your first meal of the day. If you find the first meal of your day is high in carbohydrates and inadequate in protein and fat, this may cause a spike in your blood sugar leading you to feel hungry soon after. To help avoid this, try a protein shake!
There are so many different combinations of shakes that you can make so that you don’t get bored of having the same shake everyday! The options below provide you with a nutritious combination of protein, complex carbs and fiber, and heart healthy fats. Mix and match to figure out your favorites!
Choose protein powder of your choice, using nutrition fact guidelines above*
Choose a milk or water
Choose 3/4 cup of fruit and/or 1 cup of vegetables. You can mix any combination of fruit.
Choose a heart healthy fat
Add Ice
Blend and enjoy!
My favorite go-to shake:
1 scoop biPro Renew Protein Powder
1 cup unsweetened almond milk
3/4 cup sliced strawberries
1 tablespoon Smucker’s Natural Peanut Butter