Five ways to jazz up your protein shake

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Protein is an important component of any diet for building muscle, satiety and has the highest TEF. Your body uses it to build and repair tissues. No wonder it is called the king among all the macros. Protein is available in different sources, which includes fish, milk products, meat, soy, beans, eggs, etc.

Protein shakes are a great way to supplement your diet to ensure you’re getting the right amount of protein (~1.8g/kg for most). 

But, are you tired of drinking the same boring protein shake? These filling recipes are great for refuelling before/after a workout or anytime.

1. Protein Pudding

Ingredient list:

  • 100g of plain Greek yogurt
  • 1 scoop of chocolate protein powder
  • 1 small scoop stevia/1 sachet of sugarfree
  • 1 Tbsp unsweetened vanilla almond milk

Method:

  1. Mix all ingredients together until combined.
  2. Place in refrigerator for approximately one hour or the freezer for 30 minutes.
  3. If you want the consistency to be more like ice cream, freeze it for at least an hour. If you want the consistency to be more like icing, refrigerate it for at least an hour.
  4. Enjoy!

Nutrition Facts:

  • Kcals - ~176 kcals
  • P - 35g C - 6g F - 1.5g

2. High Protein Fro-yo

Ingredient list: 

  • 120g plain Greek yogurt
  • 35g vanilla flavored whey protein powder (1 scoop)
  • ¼ tsp ground cinnamon
  • Pinch of Himalayan/normal salt
  • 120g frozen mango/pineapple (they should be frozen solid)
  • 110g frozen raspberries/strawberries (they should be frozen solid)

Method:

  1. Put the yogurt, protein powder, salt, and cinnamon in a small food blender and mix it until it’s combined properly. You should get all the ingredients to the blade path and ensure that it gets mixed thoroughly.
  2. Add the frozen mango (or pineapple) pieces and raspberries (or strawberries) and blend them into the yogurt completely by giving a pulse to the food processor. You will have to stop and push the fruits back down into the blade’s path a few times in the process.
  3. This frozen yogurt should be consumed immediately as it will become hard to eat if stored in the freezer.
  4. However, it can be placed in the freezer for up to 15 minutes to firm up a bit, if a firmer texture is desired.

Nutrition facts:

  • Kcals - ~380 kcals
  • P - 49g C - 38.5g F - 3.5g
  •  

3. Oatmeal Shake

Ingredient list:

  • 1 cup dry oatmeal
  • 2 scoops vanilla protein
  • ½ tsp cinnamon
  • 1/8 cup sugar-free maple syrup (optional)
  • 1 tbsp chopped almonds
  • 1 ½ cup water or low-fat milk

Method:

  1. Put the protein, oatmeal, milk in a food processor and blend it well.
  2. Add cinnamon an maple syrup to it and blend it again until you get a smooth texture.
  3. Take it into the serving glass and add chopped almonds on the top and enjoy!

Nutrition facts:

  • Kcals - ~465 kcals
  • P - 59g C - 30.5g F - 12g

4. Protein Mocha Cold Coffee

Ingredient list:

  • 1/2 cup black coffee
  • 1 scoop of Chocolate Whey
  • ½ cup of low-fat milk
  • Ice cubes

Method:

  1. Mix the coffee, milk and protein powder in a blender.
  2. Add some ice cubes and enjoy!

Nutrition facts: 

  • Kcals - ~175 kcals
  • P - 28g C - 7g F - 4g 

5. Chocolate Cheesecake

Why go to a bakery when you can make some delicious cheesecake which has 19g of protein in it? Relish in this healthy and tasty snack.

Ingredient list:

  • 1 Cup Skim milk
  • 1 Cup Cold Water
  • 3 scoops of Chocolate protein
  • 1 packet Jell-O- sugar-free instant Pudding

Method:

  1. Mix water and jello sugar-free instant pudding together.
  2. Add the mixture, skim milk and protein powder in a blender and blend.
  3. Serve it in four cups and chill it and Enjoy!
  4. This mixture serves four.

Nutrition Facts: 

  • Kcals - ~143 kcals
  • P - 19g C - 13g F - 1.5g 

I hope you try these recipes and enjoy jazzing up the ordinary protein shake you might be having. 

- Lavanya Kosuri (Coach, GetSetGo Fitness)

 

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