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The Power of Protein Shakes

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Protein Shakes.

I had a few people tell me that didn’t like oatmeal (neither did I until I tried Steel Cut Oats instead of the ones that come in a pouch.) So I suggested protein shakes and surprisingly, I got a lot of:

  • How do you make protein shakes?
  • I don’t know what to put in them
  • What if I can’t drink regular milk?
  • Where do I get the fruit from?

Um, okay. So, let’s start from the beginning. Protein shakes are a great way to get a ton of nutrients in you pre & post workouts, for meal replacements, and when you don’t feel like cooking and cleaning up a mess from a big, elaborate meal! The best part about them: you can put ANYTHING in them. Any…thing.

What you need:
A Blender
blener
-Ha Ha! That’s it!

You don’t need a Nutri Bullet, Nutri Ninja, a Juicer, VitaMix, or any other expensive machine. Where would you store it anyway? Don’t you have enough gadgets? Isn’t cabinet space in the kitchen limited enough?

I’m going to make the ingredients interesting, delicious, and fun. We’re going to pretend we’re at a Chinese restaurant and you’re going to to choose 1 item from each column. Or 2. Or 3. Because it’s all up to you!

Liquid: I usually use regular milk, but you can use:

  • Soy milk, Coconut milk, Almond milk, Water, Coconut water, Coconut milk, or any Juice. (the calories and carbs pile up pretty quickly with juice though, so I’d go for water instead.) Also regular milk has more protein than all the other milks.

Protein: I use 100% Whey Protein powder (no carbs or fat) but you can also try:

  • Greek yogurt (plain or vanilla). Almond, Cashew or Peanut butter. I’ve even heard people using Silken Tofu, Tahini, and Cottage cheese.

Fruit: Anything goes with this one. Honestly.

  • Everything from berries, papaya, bananas, mangoes, melons, pineapple, to peaches, pears, apples, kiwi, dragon fruit…I can go on & on. Try one you love that I haven’t mentioned and let me know how it tastes!

Veggies: I know what you’re thinking. Ew! But there’s so much sweet fruit added you don’t even taste them!

  • Spinach, Kale, Carrots, Cucumber, and Zucchini.

Healthy Fats: Fat is not bad. It will keep you full longer. Just choose healthy fats.

  • Avocado, Nut-butters, Chia seeds, Hemp seeds, Ground Flaxseed.

Make it Spicy: Any of your favorite spices can be added. What do you love?

  • Cinnamon, Nutmeg, Mint leaf or Mint extract, Ginger, Allspice, Cardamon, Vanilla or Almond Extract.

bllendder
I know what your next question is: “But Christine!  How do I know what combinations work well together?” You don’t actually. Hee hee. But it’s fun to try new combinations. Remember the strongest flavors will come out on top. Don’t add a TBSP of nutmeg unless you want a mouthful of it. And, bananas or peanut butter will always override the taste of things with less flavor like flaxseed or spinach. But, of course, I will give you some great combos here!

 

My favorite one reminds me of a tropical getaway, so I’ll call it:

Christine’s Island Getaway
pineapple

  1. 8oz Coconut milk
  2. 1/2 cup Pineapple – frozen
  3. 1/2 cup Mangoes – frozen
  4. 1 scoop Whey protein powder
  5. Dollop of Vanilla Greek yogurt
  6. 1/2 TBSP of Flaxseed
  7. Sprinkle unsweetened Coconut on top if desired

 

Another is full of berries so I’ll call it:

Berry Blast Off
strawberry

  1. 8oz Milk (of your choice)
  2. Blueberries, Raspberries, Strawberries – frozen
  3. 1 scoop Whey Protein Powder
  4. Dollop of Vanilla Greek Yogurt
  5. 1/2 TBSP of Chia Seeds

 

Elvis Would love this one so…

Peanut Butter & Banana Burnin’ Love
elvis

  1. 8oz Milk (of your choice)
  2. 1 Frozen Banana
  3. TBSP Peanut butter
  4. 1 scoop Whey Protein Powder
  5. 1/2 TBSP of Flaxseed

 

How ’bout going green?

Kermit the Frog Green Smoothie
greeen

  1. 8oz Almond milk
  2. Handful of Spinach
  3. 1 Frozen Banana
  4. 2 Pitted Dates
  5. 1/2 TBSP Chia seeds
  6. TBSP Almond Butter

 

Saw this one online:

Carrot Cake Protein Shake:

cake

  1. 8oz Carrot Juice (you can also make your own!)
  2. 1 scoop Vanilla Protein Powder
  3. 1/4 tsp Ground Ginger
  4. 1/2 tsp Cinnamon

 

Need Coffee in the mornin’ to get you started?

Coffee Protein Shake
cofffe

  1. 1/2 cup Almond Milk
  2. ½ cup (chilled overnight) Brewed Coffee
  3. 1 scoop Vanilla Protein Powder
  4. 1 Frozen Banana
  5. Drop of Almond or Hazelnut Extract if desired

 

Okay, so there’s a few to get you started. Which ones were your favorite?
I love hearing from you!

Want more. Here’s a website with 13 Quick & Easy Protein Shakes.  My favorite is #5!

 

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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