How to add carbs to your protein shake

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How to add calories to my protein shake?

Is there anything I can add to my chocolate flavoured whey protein to give it more calories? Thinking of adding single cream but not sure how well that will work.

I always rep back.

Whole milk, fruit, oats, honey, ice cream, etc..

The PBateman2 PR Shake.

– 2 scoops of your fav whey (I prefer Myofusion)
– 2 scoops of chocolate chip ice cream or the one of your choice (Ben & Jerry’s Choc Chip Cookie Dough FTW)
– 1/2 cup of oats
– 1 banana
– 1 tbsp of white choc PB (from PB and Co.)
– 12-16oz of 2% milk
– ice cubes

1200 cals (at least)

WIN

Strong Mind + Strong Body = UNSTOPPABLE

did you know you can eat food while/before/after you drink your shake? what a concept!

“I wish people trained their brains with the same passion they are training their biceps.” – Juliacheh

“you dont want a lot of simple carbs because it increases estrogen levels in your body. unless you eat them right after you workout. estrogen will quicken the uptake of protein and it repleneshes glycogen levels in your muscles!” -GOMDpls

That thing must be like drinking mud lol.

What’s wrong with making the most out of shakes, If it makes life easier then why not?

And thanks PBateman!

I always rep back.

whole milk, fruit, oats, honey, ice cream, etc..

The pbateman2 pr shake.

– 2 scoops of your fav whey (i prefer myofusion)
– 2 scoops of chocolate chip ice cream or the one of your choice (ben & jerry’s choc chip cookie dough ftw)
– 1/2 cup of oats
– 1 banana
– 1 tbsp of white choc pb (from pb and co.)
– 12-16oz of 2% milk
– ice cubes

Here’s a breakdown of when you want each ingredient and why

Protein, carbohydrates, and creatine are three common ingredients for pre- and post-workout shakes. And when you drink them in relation to getting your exercise in does in fact impact which ingredients you should include. (For a workout program that’s easy to incorporate into your schedule, check out Metashred Extreme from Men’s Health.)

Here’s a breakdown of when you want each ingredient and why.

Protein should be added to your post-workout shake. Getting your protein in after you work out will help build and repair your muscles, strengthening your body’s recovery signals.

You can have carbs either before or after your workout. Including carbs in your pre-workout shake will help you train harder by providing energy for your muscles and reducing your feeling of fatigue. But carbs taken in as part of your post-workout shake will help refill any depleted energy stores inside your muscle cells

The timing of creatine related to exercise doesn’t matter, but what does matter is the timing of your creatine supplementation in relation to the amount of carbs in your shake. Carbs increase insulin, and insulin can help drive creatine into your muscle cells. This is why you want to mix carbs into whichever shake is going to contain carbs.

There’s no need to have both a pre-and post-workout shake, so you can just choose based on your preferred ingredients or needs. For example, if you know you haven’t gotten enough protein in so far (we recommend about 30g at each meal), go with a post-workout shake.

If you’re still pouring fruit juice into your protein smoothie, you’re seriously missing out! Here are 6 other smoothie-boosters you should include instead.

For many fitness fanatics, protein shakes are as sacrosanct as a gym membership. After all, they can be the perfect way to flood your body with the nutrients needed to bounce back from a workout, burn fat, boost energy, and build muscle like a pro. But too often we fall into a smoothie rut by sending the same old ingredients for a ride in the blender.

It’s time for a protein-shake recharge! Beyond the protein powder and milk, here are our picks for the best and most exciting ingredients to toss into the blender that will amp up the nutritional value and flavor of your shakes. Happy slurping!

Ice cubes certainly chill out a smoothie, but they also tend to water them down. On the flipside, bananas deliver tempered sweetness along with creamy, dessert-like texture. Following a stiff workout, the carbs in a frozen banana will also help drive recovery nutrients into your tattered muscles. To freeze, simply peel ripe bananas, chop into thirds, and freeze on a baking sheet. Store the subzero banana chunks in a zip-top bag until you need a shake fix.

Many smoothie recipes call for using fruit juices such as orange or apple. But when paired with fresh fruit this can send a tidal wave of sugar into your bloodstream. This might be OK after an arduous workout where you can better benefit from a sugar rush, but for the most part you’re best served using milk or unsweetened non-dairy beverages like almond milk and coconut water as your smoothie base, and simply relying on whole fruit for a sweet kick.

When it comes to your blender creations, it’s time to go nuts for almond butter. Not only does this uber-spread infuse shakes with richness, it bests peanut butter when it comes to heart-healthy monounsaturated fat and the bone-building mineral trio calcium, phosphorus, and magnesium. The healthy fat it provides will also help give your drink more staying power. Try the incredibly delicious protein-fueled P28 butter, or Justin’s almond butters, including their vanilla-flavored almond butter that can make any shake taste a little more like dessert.

Worthy of a resounding Opa!, your taste buds will appreciate that velvety, delicious thickness of Greek yogurt you can’t get with traditional styles of the cultured delight. Nutritionally, Greek yogurt is packed with muscle-sculpting protein, bone-strengthening calcium, and those gut-friendly critters known as probiotics. Just be sure to use only plain Greek yogurt, to avoid glugging back unnecessary processed sugars. Also consider splurging for organic versions, which guarantees that the cows were not pumped full of antibiotics and hormones.

If you love chocolate smoothies—who doesn’t?—cacao powder is a great way to add taste without all the extra calories from fat and sugar. When most of the cacao butter is pressed from ground cacao beans, a cakey substance is left behind that can then be pulverized into a powder. Voila, cocoa powder! Opt for brands like Navitas Naturals that offer raw cacao powder instead of “Dutch-processed,” which is treated with alkali to give it a milder flavor, but can lay waste to most of its ultrahealthy flavonoid antioxidants. Cacao powder is also a surprising source of fat-fighting fiber and energy-boosting iron.

Also called hemp hearts, hemp seeds can instantly make your shakes better. The subdued cousin of cannabis delivers great nutty flavor along with a praise-worthy amount of protein—about 10 grams in each three-tablespoon serving. In fact, hemp contains all of the necessary amino acids needed to form a complete protein, making it a plant-based protein with serious muscle power. To up its nutritional cache further, the seeds are laced with must-have omega fatty acids and magnesium, a mineral associated with a reduced risk for coronary woes.

This is our wild card shake ingredient. That’s because, when it comes to an antioxidant payload, regular green tea has met its matcha. Star of the centuries-old Japanese tea ceremony Sado, matcha is made by finely grinding tea leaves into a very fine verdant powder with a clean, grassy sweet taste.

A University of Colorado study found that when you consume matcha, you take in up to 137 times more antioxidant firepower than you get when you simply drink green tea steeped from whole leaves. What’s more, scientists from Pennsylvania State University discovered that combining exercise with the increased intake of green tea antioxidants ramps up the burning of belly blubber by favorably altering genes involved in fat metabolism.

For a smoothie with exotic flare, blend together coconut milk with protein powder, frozen mango, fresh ginger, and matcha powder. Look for matcha powder online and in finer tea shops.

These are the best Protein Shake recipes on the internet, and they are SO easy! Try strawberry cheesecake, chocolate, vanilla, tropical or peanut butter banana!

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Are protein shakes good for you?

The unsurprising answer is yes. Of course, an extra dose of protein is a great choice for a snack or meal replacement. Many athletes use protein shakes as a way to refuel after exercise. All adults need a minimum of 46-56 grams of protein each day and these shake recipes are a great way to meet that goal.

The best protein shake recipes, including the 5 that are shown below, rely on whey protein powder for that extra nutrition. Whey protein has many benefits, including all of the following:

• Builds muscle and strength
• Assists with weight loss
• Works as a appetite suppresant
• Boosts metabolism
• Provides balance for the body systems with amino acids
• Repairs muscles from exercise

Additionally, these healthy drinks are quick to make, portable, and you don’t need any cooking skills or preparation to make them!

How to make protein shakes

It couldn’t be easier to add protein to your diet with these shakes. You really just dump all the ingredients into a blender and push the button!

Here are a few tips to make your shakes even better, as well as step-by-step instructions:

1. Add the liquid to the blender first. I prefer almond milk. Adding it first helps to prevent the other ingredients from sticking to the bottom.
2. If you like a thicker shake, use frozen fruit, or blend in a few ice cubes
3. Use a high speed blender – the more air, the lighter and creamier the shake will be. Alternatively, an individual-sized blender such as a Magic Bullet will help you save time on clean up.
4. For a smoother protein shake, try adding Greek yogurt or avocado – the yogurt will add even more protein!

How do you choose a protein powder?

With the rising popularity of whey protein powder, there are a lot of options on the market. It can be overwhelming if you don’t know what to look for.

1. Choose a whey protein that has the fewest ingredients possible, and be sure that protein is the first listed ingredient.
2. Select a powder that has at least 25 grams of protein per serving. Also, look to make sure it is not high in carbs – preferably less than five grams. Many of my protein shake recipes use fruit, so you will be adding carbs, but at least they are healthy carbs.
3. Choose one that does not have artificial sweeteners or added sugar. Keep in mind that the sugar per serving also increase with the addition of fruit.
4. On the label, you will see either protein isolate or protein concentrate. If you have the choice, always choose the protein isolate. This means it contains more than 90% protein.

Also, it is best to choose a powder that is not flavoured. Not only does flavoring possibly increase the amount of sugar and artificial flavours, but you won’t want to mix a flavorful powder with other ingredients in the protein shake recipes. Here is the protein powder I use if you’re looking for a clean one.

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, goat’s milk, hemp, or brown rice powder.

You’ll 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.

What are the best protein shakes?

You can find plenty of shake recipes online, but the 5 varieties here are full of nutritious protein, and the shakes taste amazing. The recipes make one shake each, but you can make them in advance because they will stay fresh in the refrigerator for up to three days. Try any of these flavors!

• Strawberry cheesecake
• Chocolate
• Vanilla
• Tropical
• Peanut butter banana

These protein shakes not only offer a quick boost of necessary protein, but they have additional benefits as well. Strawberries have lots of vitamin C, B9 and potassium. Pineapple is a great source of riboflavin, magnesium and folate. Bananas are packed with potassium, fiber and B6. Peanut butter has the healthy fats that are essential for heart health.

Here are several ways to make your protein shakes thicker (like milkshakes):

Xanthan gum – this is a white powder that’s basically just fiber (so zero net carbs). A small amount will thicken soups, sauces, and…your protein shakes. For one shake, I’d add 1/4 to 1/2 teaspoons of xanthan gum (depends on how thick you want it). Add the xanthan gum after the protein powder so that it doesn’t mix with the liquid before you start blending (otherwise it might congeal some), and then blend well. I buy it from Amazon here because this brand is the cheapest (and I don’t think there’s any difference between any of the brands), but Bob’s Red Mill sells xanthan gum in many grocery stores at a higher price.

Heavy cream – 2 tablespoons of heavy cream will add a great creamy texture and milky taste to your protein shake.

Coconut cream – Coconut cream is similar to heavy cream, except it’ll give your shake a hint of coconut flavor (it doesn’t add a strong taste). You can find coconut cream by leaving a can of coconut milk still for a few days. The coconut milk will settle with the coconut cream on top. Then carefully open the can and spoon 2 tablespoons of coconut cream into the shake. You can buy cans of coconut milk (note the non-canned containers won’t work – they have a different type of coconut milk) either in bulk from Amazon or singly from Netrition.

Ice – adding ice and then blending the shake well with a good blender will thicken the shake too. (Read this to see what to look for in a good blender.) I usually suggest adding 1/2 cup of ice, but you could add up to 1 cup of ice. Of course, once the ice melts, it won’t be thick anymore! (I’ve also heard that frozen milk, coconut milk, or almond milk would work in lieu of the liquid itself.)

Casein protein powder – substitute half a scoop of casein protein powder for whey protein, and you’ll find that your shake is much thicker. If I made a shake with just casein, it’d be way too thick for me to drink!

Flax meal – add 2 tablespoons of flax meal to your shake, and you’ll also find it’s fuller. The downside to this is that the shake isn’t quite as smooth, because the flax meal doesn’t dissolve.

Here are some other ways I’ve heard about but haven’t gotten around to trying yet:

Konjac flour and guar gum – both konjac flour and guar gum are similar to xanthan gum (i.e., pretty much pure fiber).

Ricotta cheese and cream cheese – I have a hard time imagining that this won’t significantly alter the flavor of my protein shake, but I’ll give it a go at some point.

Raw egg – I’m not a big fan of eating raw eggs due to various health dangers, so I’m not sure if I’ll try this, but I’ve heard it works.

Sometimes, just throwing your protein powder into a glass of water or milk isn’t enough. Maybe you want more substance. Or maybe you’re just looking for some more flavor.

To try to solve this problem, most companies offer their protein powders in a huge variety of flavors. Here’s the problem, though: Whey doesn’t naturally taste like strawberries. Or cookies. Or any of that stuff. In order to achieve those flavors, manufacturers have to use a ton of artificial flavors and sweeteners – which are also usually accompanied by artificial dyes. What you end up with, then, is a product that is far removed from the original, natural source of the protein – in flavor, appearance and benefits.

Which is why Naked Nutrition offers our protein powders in their natural, unflavored state. But, what if you want to add some flavor to your protein shakes even when using our high-quality powders?

Fruit, Berries, Nuts and Such

Of course, if you’re looking to make a filling protein shake, you can simply add your desired flavorings directly to the mix and blend everything together. Options here could include things like fruit, berries and nut butters.

Frozen fruit and berries have the added bonus of helping to thicken your protein shake, instead of having to use ice – which will water down the flavor.

You also have some options when it comes to the fluid you use in your shake. There are the obvious choices, like milk and water, but it doesn’t have to stop there. Coffee, tea and juice could work too. Especially if you try to avoid cow’s milk, you might use flavored versions of your milk-of-choice.

Keep in mind, though, that these ingredients can significantly change the nutritional profile of your protein shake. Fruit and juices, for example are fairly high in carbohydrates – which you might not want depending on your diet or what you’re using the shake for.

Nut butters and milk, as well, tend to be much higher in calories than many people realize. When these things get tossed into the mix, then, you may be getting more total calories out of that shake than you planned.

No- and Low-calorie Options

So, what if you’re trying to get some flavor and limit the impact this will have on your shake? There are several no- to low-calorie solutions you could use.

We already mentioned things like coffee and tea – which, in addition to have no calories, carry the added benefit of caffeine. Particularly if you’re using that protein shake as a pre-workout snack, that little boost of caffeine could be exactly what you need.

But there are also less obvious options, like extracts and fresh herbs. Natural flavor extracts come in a huge range that are fairly inexpensive and, with just a few drops, can help to add tons of flavor to your protein shake.

While mint tends to be a favorite for things like this, any herb can be added to your protein shake for both flavor and a wide variety of benefits.

Written by Naked Nutrition Team on March 2, 2016

by Ireland Wolfe

Fruit is a good source of fiber.

Fiber, a type of carbohydrate, is an essential nutrient that has a number of health benefits. A diet high in fiber may help to lower the risk of heart disease and your risk of developing type 2 diabetes. Eating a high-fiber diet also prevents constipation. Most people do not get enough fiber in their diet, according to the Harvard School of Public Health. The Institute of Medicine recommends adult women until the age of 50 consume 25 grams a day and adult men consume 38 grams per day. With one or more ingredients, you can increase the amount of fiber in your protein shake.

Add psyllium to your protein shake. Psyllium is a soluble fiber, primarily used in over-the-counter laxatives. However, you can find psyllium by itself in dry form or husk form. Both of these forms can be included in your protein shake to ramp up the fiber. Add 1/2 teaspoon of psyllium to your 8-ounce protein shake at the beginning. You can slowly increase the psyllium to 2 teaspoons as your body adjusts to the fiber. Psyllium is flavorless but can become thick if it sits in your protein shake for too long.

Include raspberries in your protein shake. Although all fruit is a good source of fiber, MayoClinic.com states that raspberries contain the highest amount. In a 1-cup serving size, raspberries supply 8 grams of fiber. They are also tasty and will help make your shake sweet.

Use 1 teaspoon of bran powder or cooked bran in your 8-ounce protein shake. You can use any type of bran, depending on your taste. Bran is a good source of fiber, with a 1-cup serving size of cooked oat bran containing 5.7 grams.

Add flaxseeds to your shake to increase protein and fiber. Ground flaxseeds contain 1.9 grams of fiber per tablespoon. Use a coffee grinder to grind the seeds before adding them to your protein shake, to make them easier to digest.

Include peanut butter in your protein shake. Peanut butter not only adds delicious flavor and protein, it also has fiber. Just 2 tablespoons of peanut butter have 1.9 grams of fiber.

More Articles

Consuming a protein shake after a workout helps with recovery and may expedite the process of muscle building. Premade shakes are a post-workout convenience, but they’re pricey and potentially full of additives, preservatives, colorings and fillers that you simply don’t want to put into your healthy body. Control the ingredients in your shake while tailoring the flavor to your tastes by making your own gym protein shake.

Shaker Bottle Method

Invest in a protein powder that has 20 to 30 grams per serving. Whey and soy protein are easily digested and provide a complete array of amino acids that help with muscle recovery and repair. Vegans or people with dairy and soy allergies may try brown rice, pea or hemp proteins. Read the label and note added sweeteners and other ingredients; avoid products with lots of added sugar.

How do I Eat Casein Protein?

Place a scoop of protein in a shaker bottle 1. If possible, choose one with a sifting lid or a metal mixing ball that helps break up the powder. Add 1 to 1.5 cups of milk or milk alternative such as almond or soy; or water.

Shake vigorously until smooth and drink.

• Invest in a protein powder that has 20 to 30 grams per serving.
• Vegans or people with dairy and soy allergies may try brown rice, pea or hemp proteins.

Blender Method

Precision Engineered Muscle & Weight Gainer

Place a scoop of protein powder in the base of a blender.

Add frozen fruit such as bananas, mangoes or berries; milk; and ice. Include other flavorings and thickeners such as peanut butter, vanilla extract and yogurt, as desired.

Blend on high until smooth. Pour into a glass and enjoy.

Drink your shake within 30 minutes of finishing your workout. Your muscles are particularly receptive to the amino acids in the protein and the carbs in your shake — if you added them with fruit, milk and yogurt. If you prefer chocolaty flavors, opt for a chocolate-flavored protein powder and stick to mixing with milk, or making a thicker shake with a banana and milk.

If you’d rather avoid protein powders, load up your shake with alternative protein sources such as peanut butter and soy milk.

Warnings

If you consume a protein powder with added supplements, consult your health care provider to make sure they do not negatively interact with any medications you may be taking or a condition you have.

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How to add carbs to your post workout shake

ok my post workout shake consist of a 12oz bottle of water with 2scoops of ON whey put in it. how do i add carbs into my shake ( i don’t have a blender)

ive read it a few time but never actually did it yet.

you can add cooked rolled oats, if they are soupy they will just sort of mix themseleves in

i think the taste of whey and oats is delicious

yep, or use gatoraid as your base instead of water (assuming it is an unflavored whey or something that you wouldn’t mind the gatoraid flavor with. )

A diplomat . . . is a person who can tell you to go to hell in such a way that you actually look forward to the trip. – Caskie Stinnett

In the beginning was chaos, in the end will be chaos, he who rules chaos rules all

“Don’t let your learning lead to knowledge; let your learning lead to action”

The only way to get rid of violence is to ban people

mines cholotate and ive never heard of dextrose, how much oats should i throw in? i could just throw them in raw and down them right?

Dextrose is a form of sugar.

and yeah, you could throw in the oats. but a faster acting high GI carb is actually best after a workout to get the muscle glycogen recharged and help the protein of the PWO shake get to the muscles more quickly.

it is up to you though..

I personally wait the 5ish min after my workout till I get home (live right by the gym) and throw a some banana or berries, or a little of both in my PWO shake in the blender.

A diplomat . . . is a person who can tell you to go to hell in such a way that you actually look forward to the trip. – Caskie Stinnett

In the beginning was chaos, in the end will be chaos, he who rules chaos rules all

“Don’t let your learning lead to knowledge; let your learning lead to action”

The only way to get rid of violence is to ban people

what about eating a bannana and drinking the whey and water?

i eat 2 large bananas and i drink a protein shake (40g of protein and 0 everything else)

“Religion is regarded by the common people as true, by the wise as false, and by the rulers as useful.”

— Seneca the Younger

high GI carbs are not as crucial as getting some carbs + protein post workout..you are already insulin sensitive so a huge spike is completely uncalled for

i have switched from including high GI sources with protein to rolled oats which provide a steady release of insulin..your muscles are already suited to soak up what you give them so might as well give them something that will get the glycogen filled and cause minimal fat storage due to less of a spike in blood sugar

just make sure the oats are grinded pretty well and you are set

I just toss in a half cup of raw uncooked rolled oats. They drop right to the bottom so I use a spoon to scoop them up and eat. I use skim milk with my protein usually and it tastes pretty good this way.

Oats. Buy a coffee grinder if you don’t like the texture.

Banana on the side is another good option.

I have 2 shakers. One is my juice, one is milk. Works well for me.

If you’ve been lifting for what feels like forever and you haven’t noticed any significant growth in your muscle mass, it could be because you’re not consuming enough calories. But that’s no excuse to eat as many bacon cheeseburgers and milkshakes as you want.

–> “The biggest mistake I see is turning to high calorie, low nutritional-value foods to gain weight,” says Torey Armul, R.D., a spokesperson for the Academy of Nutrition and Dietetics who’s board-certified in sports dietetics. “It’s so tempting to reach for convenient high-calorie foods, like cookies, chips, soda, and packaged meals. You’ll gain weight, but not in a healthy way, and these foods don’t build healthy muscles, bones, and blood. In fact, they can ultimately increase fat mass, clog arteries, impair blood, and oxygen flow around the body and lead to poor heart health—which gets you further from your goals.”

Curious how to gain weight in a healthy and sustainable way? Here, Armul and Corey Peacock, Ph.D., C.S.C.S., an assistant professor of exercise and sports science at Nova Southeastern University, offer advice for how to add calories to your plate in a way that will help you see the results you’re looking for.

–> Increase Your Portion Sizes—Slightly

If you normally eat three eggs in the morning, try four. Or pour yourself a little more milk than normal. “Eat enough at your meal to feel satisfied but hungry or able to eat again within two to three hours,” recommends Armul (more on this on the next slide). Not only will this help you take in more calories overall, but it will also ensure you never feel like your gut is about to burst.

Eat Every 1-3 Hours

Although your breakfast, lunch, and dinner will be larger than normal, this is still a smart strategy. “It helps your body maintain a continuous stream of digestible energy, rather than trying to process large boluses of food,” says Armul.

Eat More Protein…

Peacock notes that one study showed participants who consumed significantly more protein than the recommended daily allowance saw improvements in lean mass, body-fat percentage and fat mass. What’s more, they didn’t see any negative impact on their blood markers or kidney function. Peacock recommends taking your weight (in pounds) and eating that many grams of protein per day, although you should “feel free to increase from there.”

And Time Your Protein Intake Correctly

“Strength training breaks down muscle tissue and, when the right nutrients are available, this tissue builds up bigger and stronger,” says Armul. “That’s why it’s important to refuel muscles by eating 15-20 grams of protein within 30-60 minutes of your strength workout.”

Drink Your Calories

While you don’t want to start chugging sugar-filled juices, Armul recommends sipping on protein shakes, milk, and/or healthy smoothies, all of which will help you take in extra calories. “You may also want to avoid drinking beverages with meals to allow more room for food,” she says.

Pour on the Oil

Canola, olive, or coconut oil can all be used as salad dressings or tossed with cooked protein or veggies—and they’re full of high-calorie fats (they contain about 120 calories per tablespoon). “Plus, they’re low-volume, so oils won’t fill you up as quickly as high-volume foods,” says Armul. “Choose oils like olive oil, sunflower oil, soybean oil, and canola oil, which are higher in heart-healthy mono- and polyunsaturated fats and lower in saturated fat.”

Limit Your Intake of Low-Cal Veggies…

While you don’t want to stop consuming them altogether—the vitamins and minerals they pack are important to helping you increase muscle mass—the fact is that you can fill up on leafy greens and other low-cal produce before you’ve taken in enough calories to really bulk up, says Peacock. “Juicing or shakes may be beneficial with these ‘super-foods,’” he adds.

…But Feel Free to Eat More Caloric Ones

A sweet potato packs 112 calories, while an avocado has a relatively high 227. Dates and coconuts also pack more calories than you probably realize—so you don’t have to worry about limiting your intake of these as much, says Armul.

Load Up on Nut Butter

Aim to start consuming two to four more tablespoons of the nut butter of your choice to your daily diet, which will net you an extra 180-200 calories. “I think this is the easiest of all recommendations, as all you need is to take the jar with you, and have a spoon,” says Peacock, who recommends natural butters such as almond, cashew, or walnut butter.

Use Sauces Wisely

While Peacock points out that many sauces are heavily processed and have little-to-no nutritional value, Armul says they can be helpful to men trying to bulk up—provided you’re willing to read the nutrition label before you start pouring. “Adding sauce can increase the palatability of foods, which makes you want to eat more,” she says. “The more you enjoy your food, the more you want to eat. It’s important not to make eating feel like a chore or a negative experience.” Some smart choices: pesto, tahini sauce, peanut sauce, guacamole, and curry, all of which contain heart-healthy fats.

Add Beans to Every Meal

Your bedmate may not thank you, but your muscles will. “This high-fiber superfood can increase your dietary protein and caloric intake drastically,” says Peacock. One cup of black beans, for example, has about 220 calories and 14 grams of protein.

Carboload on the Regular

Complex carbs are a great way to add calories—and give you extra energy, Peacock says. He recommends eating more brown rice and sweet potatoes—and quinoa is great, too, as it’s also a good source of protein. And if you can, try to eat the majority of your complex carbs within an hour and a half after your last (or only) workout of the day to refuel and keep your metabolism running efficiently.

One Last Word…

Remember that, even if you follow all of these tips, you still won’t turn into Arnold Schwarzenegger (in his heyday) overnight. “Just like healthy weight loss takes time, healthy weight gain requires time, planning, and preparation,” says Armul.

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Need a healthy meal in a hurry? Forget Burger King and Chipotle. Protein shakes may be the fastest food of all.

There’s little to no prep work, no cooking and minimal cleanup. Just throw the ingredients into a blender, let ‘er rip and enjoy. Easy, right? But when weight loss or muscle growth is the goal, picking the right ingredients for your post-pump concoction requires some thought. If you pick the right foods, you’re bound to see results. But with so many variables— liquids, proteins, carbs, fats and add-ins—protein shakes can go really wrong really fast, undoing all of your hard work in the gym. Follow our guide below to create tasty protein shakes— that will give you the body you want— every time you whip out the blender.

PICK YOUR PROTEIN

A lot of people think that protein powder is a mandatory shake ingredient, but Greek yogurt and cottage cheese pack a ton of protein, too. And if a smoothie-like texture is what you crave, those dairy sources should be your go-tos.

How Much: Whichever protein source you choose, aim for a serving that supplies around 20 grams of protein. Compared to consuming both larger and smaller amounts of the nutrient, research shows that 20 grams most effectively stimulates muscle repair post-pump. Adding more protein won’t hurt the cause — but it won’t help, either.

Our Go-Tos: If you’re sticking with protein powder, we suggest plant-based varieties that combine hemp, rice and pea proteins. Blending all three ensures you’re getting a complete source of protein, which includes muscle-building and health-promoting amino acids that the body cannot make on its own. When it comes to yogurt, we’re partial to Fage 2% because of its high-protein, low-sugar profile. It also provides a bit of milk fat, which helps the body absorb the fat-soluble vitamins in the yogurt.

CHOOSE YOUR LIQUID

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Taste and nutrition-wise, the liquid you choose will make up the bulk of your beverage.

How Much: 8 ounces

Our Go-Tos: Water, coffee, grass-fed 1% milk or unsweetened milk alternatives are all fair game. Which one you choose depends on your goal and lifestyle: If you’re trying to lose weight, stick with H20; if you workout in the a.m., a cup of iced coffee an energizing, low-cal option; and if you’re aiming to up your protein intake, cow’s milk is the best bet. Vegans who don’t like the idea of water-based drink should use an unsweetened milk alternative.

AMP UP THE CARB COUNT

Sure, getting protein after a workout is important, but you also need to consume carbs to replenish your depleted energy stores.

How Much: After a workout, your body needs a snack—or in this case, a shake—with a 1:1 or 2:1 ratio of carbs to protein. If your workout went longer than 90 minutes, opt for the latter. If weight loss if your goal, go for the former. Since you’re aiming for 20 grams of protein, 20 to 40 grams of carbs will provide the proper proportion of nutrients.

But before loading your drink with tons of fruit to hit that number, you’ll want to check your liquid and protein sources for carb counts. A Fage 2% yogurt, for example, supplies the recommended 20 grams of protein but also carries eight grams of carbs. If you use yogurt and water as your shake base, you’ll want to add 12-32 grams of carbs to your drink.

Our Go-Tos: A medium banana provides about 30 grams of carbs and a cup of sliced strawberries—a fruit that prevents fat from forming—provides 13 grams. If you’re craving a colder, slushy-like drink, use frozen fruit and ax some of the ice, which can water down the flavor.

ADD SOME FAT

You’ve heard it time and time again: healthy fats will not make you fat. In fact, consuming foods like nuts, seeds, nut butters and avocados after you workout can help speed recovery time, enhance muscle growth and reduce the risk of injury by protecting joints from wear, inflammation and soreness, says Cassie Bjork, RD, LD of Healthy Simple Life.

How Much: A 1:1:1 or 2:1:1 ratio of carbs to protein to fat is ideal, so you’ll want to get 20 grams of healthy fat into your shake. But again, it doesn’t all need to come from an additional source. Chances are good your protein, liquid and carb sources will carry some fats. So be sure to subtract those out of the equation.

Our Go-Tos: A two-tablespoon serving of peanut butter provides 16 grams of fat, 2 tablespoons of ground flaxseed carries 6 grams, 25 almonds has 15 grams of fat and 2 tablespoons of hemp seeds provides 10 grams of fat.

BOOST THE FLAVOR

Shutterstock

Elevate the taste of your shake to the next level with tasty, low-cal additions like cocoa powder, vanilla extract and cinnamon, a sweet spice that stabilizes blood sugar and wards off insulin spikes.

DRINK THIS!

If you need ideas to get you started, try these protein shake recipes. Once you’re comfortable with the ratios, use these combinations as inspiration for creating your own custom muscle-growing sips.

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Did you give up on “Protein Shakes”?

When I started this way of life, one of the first things I did was to buy a number of canisters of Protein Shake mixes (most of us start out with Atkins — I did too.) I bought the chocolate and the vanilla. I made them according to directions and I was, as they say, underwhelmed. So I figured perhaps a different brand or a different flavor were the way to go.

I bought Designer Whey — first strawberry, then praline. I also tried their chocolate. I finally decided maybe I just didn’t like them. I didn’t want to waste them (they can be pretty pricey!) I decided I would work them in and keep experimenting. Then I ran into my next problem — finding the time and place to make them when it was convenient to have them! I don’t have a blender in my office! They ended up back on the shelf. I got letters from others asking me for ideas to make the shakes more like.. well . shakes. Finally, when I realized I was missing lunches (and sometimes breakfasts) due to my heavy work schedule (which is a no-no with low carbing), I knew if I could solve the shake problems, I’d have my perfect lunch.

The portability and timing problem.

I may not have a blender in my office, but I do have a refrigerator (yeah, one of those little mini-fridges.) So it occured to me that I only need make the shakes up once or twice a week. I purchased a few of Rubbermaid’s 1.25 pint “chugs” — small pourable containers that seal well and are just the right size! They don’t have to be Rubbermaid, but these really do work great. I fill each of them up when I have a “shake making session” and put them in the fridge.

They’re great for up to 5 days and — keeping some Dixie or Solo cups onhand — you can pour yourself a serving of very cold shake whenever it’s convenient. I pour only 1/2 glass at a time so it is always extremely cold. Remember, when you get a traditional shake, it’s partially frozen, so when we make shakes with cream, half-n-half, etc – that are “refrigerator cold”, they just don’t seem cold enough! You’ll be surprised the difference this makes. Once you can just reach for a serving of icy cold milkshake, you will! And these containers make it easy to give it a good quick shaking before you pour!

If you can’t make the shake taste great, you won’t drink it. One of the complaints I hear a lot is “I just don’t like that strong protein taste!” Well, I agree. The majority of the low-carb shakes are packed with protein for three reasons:

1. Most low-carb diets also stress high protein, so the manufacturers rush to meet that need.
2. The body and thickness of the shake have to be made with something and since carbs are out and you can’t make a shake powder out of pure fat, protein is in.
3. Many of the shakes are targeted toward body-builders as well as low-carbers. Protein is super important here, and once again, the makers are filling the need.

In the case of my diet however (and I bet with many of yours) I get tons of protein every day in the rest of my meals. So I figure about half the protein in the shakes is fine with me. Hence, I cut the shake powder in half.

The next issue is sweetness — Okay, I admit it — I like my shakes sweet. I want them to be a treat. So I add a few tsp Splenda or Keto Sweet in each one. And there’s the cold issue — I want it cold right away, so I add ice to the blender. And by the way, if you’re going to be making shakes, invest in a good blender if you don’t already have one. One that can successfully crush/handle ice is essential.

Flavor is the most important thing here, so be creative and add anything carb-free that will last awhile (ie: if you decide to add a few fresh strawberries to your berry shake, it will need to be consumed the same day.)

To chocolate shakes, (I personally like Atkins chocolate the best) I add 1 tsp Ghirardelli’s unsweetened cocoa.

To banana shakes (here I like the Keto Banana Cream Pie flavor the best), I add 1/2 tsp banana extract and 1 tsp marshmallow extract (find it at Great American Spice Co.)

To Egg Nog flavor (once again, the Keto Shake is best), I add 1 tsp egg nog flavor extract (also from Great American Spice) and 1 Tbsp Egg Beaters. And so forth with different flavors. Get creative! You’ll see what you like.

To each of these (remember, use only 1 scoop – not 2!) I add 1 cup half-n-half and approx. 8 oz cold water, plus an estimated handful of ice chips and sweetener to taste.

One note — if you want your shake a bit thicker, consider adding some not/Sugar from Expert Foods. It replaces the texturizing effect of sugar in beverage and syrup recipes. not/Sugar is, itself, unsweetened. Adding it to the shake adds a satisfying creaminess.

Once poured in your little “chugs” and refrigerated, your shakes are ready for the week! I’ll bet shakes will be part of your routine in no time!

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Though most people get enough protein over the course of the day, their protein-rich foods are generally weighted towards the lunch and dinner meals. Unfortunately, this isn’t always optimal for the body. Check out these 3 reasons why protein intake at breakfast is important:

1) Protein helps people feel full and satiated, and incorporating protein in your breakfast may help you feel more full throughout the first half of your day. For those concerned about weight maintenance or weight loss, this can be very important.

2) A breakfast with carbohydrate and protein creates a better blood sugar response compared to those breakfasts with just carbohydrate alone. This means a breakfast with protein will help create a more gradual rise in blood sugar, compared to a rapid spike and fall. This may be particularly helpful for those with conditions like diabetes or pre-diabetes.

3) For the athletes reading: Your body is likely only able to utilize a certain amount of protein at any one point for muscle healing, recovery, and building. Preliminary research indicates that this is somewhere in the range of 20-30 grams at a time for most people. This means – especially for athletes – that spacing out your intake over the whole day is much better for your muscles than having one monstrous piece of grilled chicken at night.

OK, I think I’ve made my point! 🙂 To help you, I’ve created this list to point out some easy ways to add protein to your breakfast options….

You might not need protein shakes after all.

The post-workout drink you never knew you needed.

You’ve made it your mission to get fit, and you’re finally following through on it. You’ve got the time, energy and know-how to work out, but there’s only one problem — you’re spending a fortune on protein powder.

Supplements like protein powder are often marketed as necessary for any sort of fitness gains, whether you’re trying to lift heavier weights or run a longer distance. But the reality is, they’re not all that necessary for the majority of people. Instead, you can sip on a nice, tasty beverage after your workout that’ll give you all the same benefits: chocolate milk. Yup, you heard me right. The treat from your childhood may now be the key to athletic success.

Why is protein necessary?

You can get plenty of protein from actual food.

Protein is great to eat right after any type of workout because the amino acids help your muscles repair themselves. All exercises, from running marathons to weightlifting, create small microtears in your muscles. After you stop working out, your body sends blood and nutrients to heal the site — this is how muscles get stronger. It’s also why post-exercise fuel is vitally important.

However, protein’s role in this process may be slightly overstated. Many researchers say that we consume twice as much protein as we really should — the average adult woman only needs about 55 grams per day, and men need 65 grams. A single serving of protein powder has around 20 to 25 grams of protein, which is a bit of overkill for most people, considering you’re also likely getting protein from your meals.

What else should be in a post-workout drink?

What’s often overlooked in our post-workout recovery equation is carbohydrates. Working out also depletes your body’s glycogen, which is essentially stored energy. Eating carbs replenishes glycogen, and also helps cell maintenance and repair.

So, an optimal post-workout recovery drink would have a good mixture of both carbs and protein, with some electrolytes thrown in. Electrolytes are minerals like calcium, sodium and potassium that keep you hydrated and help balance your body’s pH.

Protein shakes are best if you don’t consume dairy.

Is chocolate milk or a protein shake a better post-workout drink?

The answer to this question partly depends on your personal preferences. If you’re vegan or lactose intolerant, a plant-based protein powder may be better suited for you. Similarly, if you’re trying to cut down on sugar, you may want to skip the chocolate milk — but beware, many protein powders and premade shakes have sugar in them, too.

Chocolate milk has been proven to contain a near-perfect ratio of protein, carbohydrates and electrolytes to help your body replenish its fuel stores after a hard workout. With 9 grams of protein in a cup, it’s suitable for drinking after both weightlifting and endurance exercise. It also contains potassium and sodium, so it’ll help you rehydrate after a difficult workout.

Even if you’re a weightlifter, chocolate milk as a post-workout drink has been shown to help people grow stronger. Multiple studies showed that drinking milk led to greater increases in muscle hypertrophy and lean muscle mass than drinking a standard sports rehydration beverage.

Plus, the cost of high-quality protein powder really adds up. A typical serving of protein powder costs anywhere from 75 cents to $1.31, while a serving of chocolate milk is usually around 25 cents. It may seem like a small difference, but the savings will show over time.

So, next time you’re at the store looking for something to refuel with after your workout, consider skipping the expensive protein powder and go straight for the chocolate milk instead.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Whey protein is one of the most studied protein powder supplements on the market, known mostly for supporting muscle building and fat loss. Whey protein is also super easy to digest and contains little to no lactose, the dairy sugar that can cause digestive distress in people with lactose intolerance. This makes whey a powerful protein supplement that almost anyone can add to their diet.

If you’re looking for more ways to get clean, easily digestible protein into your day, read on! We’ve figured out some surprising ways to pack your meals with protein to keep you feeling fuller longer.

9 Delicious Ways to Use Whey Protein

#1 Low-Carb Vanilla Protein Shake with Organic Whey Protein

Smoothies are the go-to way to get your protein powder in, but smoothies on repeat can become a drag. If your go-to smoothie recipe is getting you down, try this Low-Carb Vanilla Protein Shake with Organic Whey Protein. It’s simple, packed with 20 grams of bioavailable protein, and you can shake it up in 30 seconds or less. Great for on-the-go nutrition that tastes just like a vanilla milkshake.

#2 Green Breakfast Smoothie with Collagen Peptides and Organic Whey Protein

This powerful Green Breakfast Smoothie with Collagen Peptides and Organic Whey Protein is perfect as a meal replacement any time of day or a muscle-building post-workout snack. It’s packed with protein, functional fat from avocado and almond butter, and more than two cups of vegetables and low-sugar fruit to boost phytonutrients while keeping your blood sugar stable. Healthy fats, fiber, and ample protein will keep you full for hours. It’s also quick to prepare and super easy on your digestion. For another superfood and veggie-packed whey protein smoothie, check out this recipe (pictured above) from Spring 2018 Forces of Nature Tribe member, Michelle of @summit_lady_food_!

#3 Protein Pancakes

Substitute flour for whey protein in your next batch of pancakes for a high-protein, low-carb version of your favorite breakfast. To keep sugar low, top with whipped coconut cream and berries. Ditching the sugar and processed carbs for a higher protein breakfast will keep you full for hours and keep blood sugar and mood steady. You’ll never go back to wheat and syrup!

#4 Energy Balls

If you haven’t made a batch of protein-packed mint chocolate energy balls, stop everything and go buy the ingredients! High fat, high protein, low-carb snacks are the #1 secret to sustainable fat loss, energy, and higher cognitive function. Keeping 3-4 of these on you at all times for hunger emergencies. You’ll be shocked at how well smash sugar cravings and keep you full until your next meal. In this recipe, sub the plant protein for whey.

#5 Blend Into Coffee

Coffee is full of brain-boosting polyphenols, but is it possible to make coffee even healthier? Add a scoop of whey protein and blend to get even more nutrition out of your morning brew. Add whey to your keto coffee for a hit of healthy fats, protein, and polyphenol-rich coffee or try this Cold Brew Protein Drink from Tiffany of White Space + Wellness.

#6 Stir Into Pudding and Yogurt

If you’re looking for a unique way to add more protein to your diet, look no further than pudding or yogurt. Whey protein powder mixes wonderfully, adding a bit of sweetness and flavor and plenty of protein to keep you feeling full.

#7 Make Frosting

We’re turning frosting into health food. Granted, adding a scoop of whey protein won’t fix a super sugary dessert. However, adding protein to a zero-sugar, keto frosting offers extra nutrients, flavor, and acts as a thickener. For keto frosting you’ll want to eat with a spoon, mix:

• 8 oz. full-fat organic cream cheese, softened
• ½ stick grass-fed butter
• Organic liquid stevia to taste
• 2 scoops of Natural Force Organic Whey Protein (vanilla or chocolate!)

#8 Add to Soups or Stews

Whey protein powder is perfect for soups and stews, especially if they’re vegetarian. Get all of your essential amino acids, plus muscle-building branched-chain amino acids by adding 2-4 scoops of unflavored Organic Whey Protein Powder per pot. To blend completely, take about a cup of hot broth and blend the protein powder with an immersion blender; then pour the mixture back into the pot and stir.

#9 Protein-Packed Baked Goods

Your grandma doesn’t have the secret to baked goods; we do. And the secret is adding whey protein and ditching the sugar. Sugar saps your energy and leaves you feeling sluggish and starving. Whey protein, on the other hand, suppresses appetite and helps you lose fat while maintaining muscle mass. Add protein powder to your favorite low-sugar recipe, or even substitute the flour for whey protein powder. Start by replacing ⅓ cup of protein powder for every one cup of flour in the recipe. So, if the recipe asks for 1 cup of flour, add ⅓ cup of protein powder and ⅔ cup flour.

Excited to try these new, unique ways to add more bioavailable protein to your day? Then, you’ll love our article on more creative ways to use MCT oil!

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ABOUT THE AUTHOR

Leslie Truex

Exercise enthusiasts have long used protein shakes for post-exercise recovery. Protein shakes are gaining popularity as a nutritious meal for people who want to lose or control their weight. Most protein shake recipes call for milk and/or yogurt, whey or soy protein powder and occasionally other flavorings such as fruit. These ingredients are healthy, but they also have carbohydrates. Fortunately, people who want to stick to a low-carb meal plan can enjoy protein shakes.

Protein

Protein is found in every cell of your body and is an important compound for growth and development. Athletes use protein shakes to speed up muscle repair and recovery following a workout. Protein sources for shakes include low-fat or non-fat milk, including soy or almond milk, yogurt, protein powders and natural peanut butter or other nut-based spreads.

Carbohydrates

Low-carb diets give the impression that carbs are bad, when, in fact, they are important to good health. Carbs are converted to glucose for energy. Fiber carbs assist in digestion and colon health, and lower your risk of heart disease. People on low-carb diets for weight loss or to manage diabetes should eliminate unhealthy carbs such as sugar and refined foods from their diet. However, nutritionists recommend carbs from fresh fruits and vegetables, and whole-grain foods. Healthy carbs for protein shakes include low and non-fat dairy products, fresh fruits and vegetables, milled oats and low-carb protein powders.

Protein and Carbs for Weight Control

Protein shakes are a fast, tasty and healthy part of a low-carb diet. In 2008, “Nutrition & Metabolism” published a study that showed dieters on a moderate protein and carbohydrate diet lost more fat weight than dieters on a low-protein, high-carb diet. Protein helps you feel full and uses more energy to digest.

The American Medical Association published a study that showed the Atkins diet — a low-carb diet — resulted in the greatest weight loss of the diets studied. The theory behind the Atkins diet is that lowering carbs reduces glucose in the blood, forcing the body to use fat for energy.

MayoClinic.com warns against having protein shakes for every meal. While protein shakes are healthy, they don’t provide all the nutritional benefits of whole foods.

Low-Carb, High-Protein Shakes

“The Abs Diet” author, David Zinczenko, recommends protein shakes to help lose weight. His protein shake recipes start with a base of low-fat milk and yogurt, whey powder and ice. To that, you can add flavorings such as fruit. Flavored whey powder gives you other options as well. For example, use chocolate whey powder with your base ingredients and add instant coffee for a mocha shake. Or instead of coffee, add peanut butter for a chocolate peanutty treat. Choose non-fat milk and plain yogurt for the lowest carb content. You can also buy low-carb protein powders that have lower sugar content.

by Smoothie Gains · Published December 14, 2017 · Updated November 12, 2018

Eggs are one of the best sources of protein. They are an amazing food and contain a ton of great nutritional value. A single egg contains 78 calories, 6 grams of protein, 5 grams of fat and almost no carbs. It also contains iron, calcium, vitamins, minerals, and carotenoids. Eggs are a good source of vitamins A, B2, B5, B6, and B12. They are also high in Selenium, Phosphorus and Folate, all of which your body needs. Anyone who has been trying to gain lean muscle probably knows that eggs are a great addition to ones diet. They give you a bunch of protein and healthy fats with few unnecessary calories. If you are looking to build your physique and put on some lean muscles, eggs are a great food to help you do that.

Egg whites are also a great food for those on a paleo diet. Egg whites have almost no carbs.

A lot of body builders like to drink raw egg whites in their homemade gainer shakes. The reason bodybuilders drink eggs whites is to increase the amount of protein they are consuming. Drinking their protein is a quick and easy way to get a protein boost in their diet. This is the same reason a lot of bodybuilders are into high protein smoothies.

Why Egg Whites?

Most bodybuilders prefer egg whites to whole eggs because the whites contain most of the protein in an egg. Egg whites contain only 16 calories, yet hold four grams of protein and zero fat. This is a huge difference compared to a whole egg.

So we know that eggs are a great food to eat, but usually people eat eggs that are fully cooked.

Is Drinking Raw Egg Whites Safe?

The largest hazard when consuming raw eggs is salmonella. Every year, one million people in the USA alone get sick due to salmonella. Around 19,000 of these people need to go to the hospital, and almost 400 die due to salmonella poisoning.

Salmonella is a bacteria that is the root for a lot of food poisoning. The main symptoms of salmonella include diarrhea, fever and cramps. These symptoms last up to a week in most cases.

Salmonella is definitely a risk when eating raw eggs, just like it is when eating raw meat.

Use Pasteurized Eggs

You can avoid most of the health risks by using pasteurized eggs in your protein shakes. Pasteurization is a process in which heat is used to kill bacteria. It is very common in dairy products and juices. When food is pasteurized it is heated enough to kill many of the pathogenic bacteria, including salmonella, but the food does not fully cook. Pasteurized food keeps most of the same nutritional values as raw foods do.

If you want to consume egg whites in a smoothie or shake, using pasteurized egg whites will drastically reduce the risks involved. When handled and stored correctly, the risk of salmonella is almost nonexistent.

You should be able to find pasteurized eggs in most grocery stores. Look for the cartons that are clearly labeled as pasteurized. The eggs themselves usually have a “P” stamp on them to let you know that they were pasteurized and can be used for foods such as protein shakes and homemade mayonnaise, which uses uncooked eggs.

Some brands specifically sell pasteurized egg whites only, that way you will not have to separate the egg yolks from the whites.

Consuming pastured egg whites is safe, as long as they are properly refrigerated

Use Egg White Powder

An even safer alternative is to use dried egg white powder. You can safely store egg white powder for much longer and safe handling is much less important. Egg white powder removes the risks involved in eating raw egg whites, but it still contains all the protein and health benefits of egg whites.

The egg white powder is also cooked, which improves digestibility of the protein it contains.

Is It Better To Cook Your Eggs?

Eggs, and specifically egg whites are a great food. Uncooked egg whites are safe to eat as long as they are pasteurized. However, I almost never add egg whites to my protein shakes.

There are a few reasons for this. The first reason is I like cooked eggs. I think cooked eggs have a more pleasant texture and taste better than raw egg whites.

In terms of nutrition, there is little difference between cooked eggs and uncooked eggs. You get the same nutritional value no matter which you are consuming.

There are two other important reasons to prefer cooked eggs to raw eggs.

Protein Digestibility

The amount of protein in raw eggs and cooked eggs is about the same. But cooking food does change the makeup of the food. Studies show that protein from a cooked egg is absorbed by humans much more efficiently than that of raw eggs. What this means is that when you eat raw eggs, your body is not able to absorb and use all the protein contained in that egg. In fact, about half the protein is malabsorbed.

This paper states “Egg white protein is generally considered to be less digestible than heat-pretreated egg white protein… The higher digestibility of cooked egg protein presumably results from structural changes in the protein molecule induced by heating, thereby enabling the digestive enzymes to gain broader access to the peptide bonds.” Bodybuilders eat egg whites for their high protein and low calorie values. To actually be able to consume all the protein, the egg needs to be cooked.

Biotin Deficiency

Another reason not to eat raw egg whites, including pasteurized egg whites is the potential risk of biotin deficiency. This is a rare nutritional disorder where the body is lacking a certain B Vitamin. Egg whites contain a high amount of avidin, a protein that binds biotin strongly. Consuming a lot of avidin will bond all the biotin to the avidin, leaving none for the human body to absorb.

The amount of avidin in egg whites is greatly reduced after the eggs are cooked.

This is not a high risk problem, and is usually cured by diet changes and/or biotin supplements. But why risk not getting enough of a B vitamin that your body needs when you can simply cook the egg whites and eat them that way?

So in conclusion, pasteurized egg whites are totally fine to drink in a protein shake, but your probably better off just cooking the egg whites or getting some dried egg white powder.

Related Articles

Monitoring your blood sugar readings can be a useful method of keeping tabs on your health. If your blood glucose levels start reading higher than normal, it could be a sign that you have prediabetes and are at a higher risk of developing Type 2 diabetes. The type of foods you eat prior to a glucose test will affect the result — particularly if you eat more protein, which may lower the blood glucose reading.

How Testing Works

The purpose of a blood glucose test is to measure the concentration of glucose, or sugar, in your bloodstream. The test involves drawing blood with a needle, either as a fasted test after eight hours of not eating, or a random test administered at any time of the day. For a fasted test, a reading of between 70 and 100 milligrams per deciliter is considered normal. After a random test, your levels should be below 125 milligrams per deciliter. If your reading is high, it shows there is a high concentration of sugar in your bloodstream.

The Power of Carbs

Of the three macronutrients — protein, carbohydrate and fat — carbs have the biggest impact on blood glucose levels. Because of the way your body digests carbs, a meal high in carbohydrates will lead to a spike in blood glucose levels. This happens to an even greater degree when the carbohydrates ingested are simple carbs such as white rice, white potatoes and sugar, or liquid carbs such as soda and fruit juice.

Slowing Sugar Absorption With Protein

Adding protein to a carb-based meal or snack will lower your blood glucose reading. The Diabetes.co.uk website notes that protein does affect blood sugar levels, but to a lesser extent than carbs. Additionally, Marion J. Franz of the American Diabetes Association recommends eating a protein source with a carb-heavy snack, as well as eating protein before bed to slow the digestion and absorption of the carbs into the bloodstream.

Practical Applications

To lower your blood glucose reading and prevent possible energy crashes caused by rapid blood sugar peaks and troughs, be sure to eat some form of protein every time you eat carbs. This might mean having a boiled egg or two with your morning toast, drinking a glass of milk alongside a piece of fruit, adding chopped chicken or salmon to pasta and rice dishes, or opting for cottage cheese or yogurt instead of a cereal bar midafternoon.

Protein shakes can have some great nutritional benefits, but the taste can sometimes leave something to be desired. To make protein shake mixes taste better, consider adding some ingredients for a taste that can’t be beat.

Fruit

Adding fruit to a protein shake may not only improve the flavor, but is also effective when it comes to thickening the beverage – making it seem more like a real milkshake. Bananas are an especially popular choice when it comes to enhancing the taste of a protein shake, as they can provide a smooth texture and pleasing flavor.

Fresh or Frozen

While fresh fruits are highly effective at improving the taste of protein shakes, frozen fruit can also provide a flavorful – and more cost-effective – alternative. In addition to serving as a flavor enhancer, frozen fruit can also chill the beverage without the need for ice. This helps to maintain a thicker, less watery protein shake that retains a delicious taste.

For best results when it comes to adding frozen fruit to your protein shake, include types that are naturally quite juicy, like strawberries, raspberries and blackberries. These frozen fruits will release the most juice when mixed in a blender with the protein shake and produce a beverage that is especially flavorful.

Frozen mango can also be an effective flavor-booster and provides a creamy texture when blended with a protein shake.

Flavored Syrups

As with frozen fruit, flavored syrups are a popular choice for those who are interested in improving the flavor of the protein shake. While there are a number of flavored syrups currently on the market, chocolate, strawberry, or caramel may provide the best results when it comes to improving protein shake flavor. Experiment with a variety of flavors to determine which combination is best for you.

Since flavored syrups do not need to be mixed in a blender and can simply be stirred into a protein shake with a spoon, they may be ideal for those who are making these beverages at the gym or the workplace.

Extracts

Those who are looking for a fast and easy boost to their protein shake may benefit from the use of extracts. As with flavored syrups, there are a number of extract flavorings currently available for purchase including:

Be careful when adding extracts to your protein shake, as they generally pack a flavor punch. Start with just a quarter-teaspoon per eight ounces of protein shake and add more depending on your taste preferences.

Dairy Products

Some individuals turn to the use of dairy products like milk or yogurt when it comes to enhancing their protein shakes. Chocolate or strawberry milk and fruit-flavored yogurt can also reduce the graininess of a protein shake while at the same time providing a flavor boost.

While plain milk and unflavored/unsweetened yogurt will provide only minimal changes to the flavor of a protein shake, it can make the texture creamier, thus providing a more pleasant mouth feel.

Water and Ice

Increasing the amount of water added to a protein shake may be a good choice for those who are looking for a more mild-flavored product. Add small amounts of water at a time until you have reached your desired flavor to avoid over-dilution of the protein shake.

As with water, ice can be helpful when it comes to diluting the flavor of a protein shake. Consider blending the ice with the shake to create a protein smoothie with a milder taste and a thicker texture.

Reducing the amount of protein powder added to a shake can also produce similar results when it comes to diluting the flavor of the product.

Nut Butters

Most nut butters have a strong flavor that can be used to mask the flavor of a protein shake. While peanut butter is especially popular when it comes to enhancing protein shake flavor, consider other products as well, like almond or hazelnut butter.

Combine nut butters with a protein shake in a blender to distribute evenly. Remember that in most cases, a little goes a long way when it comes to the use of nut butters.

Tea Powder

Green tea has become a popular beverage, both for the health conscious and for those looking for a tasty drink. For a unique flavor, consider stirring matcha tea powder, which provides the basis of green tea, into a vanilla protein for a green tea shake that you won’t be able to put down.

As with extract flavorings, use caution when adding this powder to the shake. Try a sample after each small addition to ensure that you haven’t over-embellished your drink.

Find Your Perfect Option

There are plenty of options to improve the taste of protein shake mixes. Before you decide that protein shakes aren’t for you, try one or more of these flavor-boosting suggestions or a completely different protein shake recipe. Chances are that you’ll find a tasty option that you really enjoy.

If you’re looking for quick and easy ways to add some carbohydrates to your nutrition, you’ve come to the right place. Whether you’re looking for low-volume or high-volume adds, quick-to-digest options, carbs to meet your refeed day macros, high-fiber choices or carbs from whole-food sources, we’ve got you covered.

Most of the carbohydrate sources listed in the following charts will have a limited amount of protein or fat, making it easier to add any of these foods to your daily lineup without adding too many of the other macros. Or, if you’re still having trouble understanding how to add or choose the right carb option, you can always turn to ask your WAG coach .

Quick tip: If your nutrition is focused on minimizing carbs, you can flip the switch and use these charts as a reminder on what foods to pass on for now (low volume) or what foods to include for high fiber content (high volume).

Higher-Carb Foods With Very Low Volume

The following chart shows a variety of foods that are very low in volume in respect to their high-carb results (a lot of grams for a very small portion size of food):

Carbohydrate Foods With Very High Volume

The following foods limit your fat and protein intake, yet allow larger portions and volume for the number of carbohydrates you’ll consume. Many of these foods are high in water content and fiber, which adds to their volume.

Now that you can add carbs to your daily macro lineup like a pro, check out these easy ways to add protein to your diet .

Use this simple formula.

When you think of protein shakes, you might think of gym bros downing a bottle of sludge made from powder and water. And, sure, that’s one way to get a quick dose of protein on the go—but it’s not the only way, and it’s definitely not the most delicious. With a little know-how and a few simple ingredients, it’s possible to make a protein shake so delicious you’ll actually crave it.

How to make a protein shake

Stop thinking about protein shakes as nothing but protein powder and water, and start looking at them as high-protein smoothies. Then, it’s just a matter of mastering a simple formula, and customizing it however you want.

The simplest formula? 1 serving Greek yogurt or protein powder + 1 cup frozen fruit + enough milk or dairy-free milk to get your blender going. (This packs 20-40 grams of protein.)

“To make the perfect protein smoothie, be sure to include a carbohydrate source (think fruit or oats) and a protein (think protein powder or greek yogurt),” says Elizabeth Hurley, R.D. She adds you should aim for around 20 grams of protein for a pre- or post-workout smoothie, or even for a small meal.

For reference, Greek yogurt and cottage cheese pack around 20 grams of protein per serving, while protein powder has anywhere from 20 to 40 grams of protein in a scoop.

A cup of fruit will add filling fiber and energizing carbohydrates, while boosting the flavor. Blending with dairy milk will add another eight grams of protein per cup; non-dairy milk will only add about one gram of protein—which one you choose depends on your goals and preferences.

The amount of liquid you need depends on your other ingredients, so start by adding about a half cup to your blender, then slowly pour in additional liquid until you get the consistency you want.

Be mindful about adding fat.

If you’re drinking your shake pre-workout, Hurley suggests keeping it simple and skipping a fat source. “Our bodies digest fat a little slower, which can leave you feeling too full or uncomfortable during your workout,” she says. If you’re whipping up your shake post-workout or any other time of day, a tablespoon of nut butter or ¼ avocado will add healthy fats to keep you full for longer.

Steer clear of hidden added sugars, too.

Pre-made protein shakes often come packed with added sugars, so making your own is a great way to avoid the sugar trap. “Be mindful of sources of added sugars,” says Hurley. “Choose plain Greek yogurt over flavored, and read the label on your frozen fruit to make sure it doesn’t contain any added sugars. If you’re using a dairy alternative like almond milk, choose the unsweetened kind!” If you opt for protein powder over Greek yogurt, try and find a brand without added sugar.

Need a little help learning the ropes before building your own protein shakes? These seven recipes are easy, tasty, and packed with protein.

1. Chocolate Peanut Butter Banana Smoothie

Chocolate protein powder and powdered peanut butter give this smoothie a whopping 39 grams of protein.

Per serving: 347 calories, 11 g fat (2 g saturated), 30 g carbs, 10 g sugar, 147 mg sodium, 39 g protein

2. Strawberry Chia Seed Protein Shake

Another powder-based smoothie, this one has a dose of healthy fats and fiber from chia seeds.

Per serving: 195 calories, 3.5 g fat (1 g saturated), 19 g carbs, 9.5 g sugar, 179 mg sodium, 7 g fiber, 22.5 g protein

3. Protein-Packed Blackberry Smoothie

This smoothie gets its protein power from a container of plain Greek yogurt. If you don’t have blackberries, substitute whatever kind of frozen berry you’d prefer.

Per serving: 178 calories, 2 g fat (0 g saturated), 22 g carbs, 16 g sugar, 196 mg sodium, 5 g fiber, 18 g protein

4. Banana Protein Shake

With a combination of Greek yogurt and protein powder, this simple smoothie packs a serious punch.

Per serving: 362 calories, 10.5 g fat (0 g saturated), 32.5 g carbs, 19 g sugar, 209 mg sodium, 6 g fiber, 38 g protein

5. Peanut Butter and Jelly Smoothie

If you want peanut butter flavor without the fat, you can blend powdered PB or plain peanut flour into smoothies. This one is nostalgia in a jar, and gets protein from Greek yogurt.

Per serving: 417 calories, 11 g fat, 41 g carbs, 27 g sugar, 6 g fiber, 41 g protein

By Lisa MarcAurele on Oct 29, 2010 8 Comments – This post may contain affiliate links. See Disclosure

Additional Info

A low carb strawberry protein shake made with frozen berries, yogurt, protein powder, and almond milk. It’s sweetened with stevia, an all natural sweetener.

The other night, I didn’t feel like making dinner after work as I wasn’t that hungry. It was a pretty hot day for the fall season, we were over 70 degrees F here in Southern New England.

Ice cream would have been in order, but I didn’t have any low carb or sugar free frozen desserts in the freezer and I didn’t feel like going out shopping. So, I decided to make a strawberry protein shake made with unsweetened almond milk, yogurt and vanilla whey protein.

To get a thick shake, I added a handful of ice cubes to the blender. I like strawberry ice cream and had a bag of frozen strawberries in the freezer so I put in a handful of those as well.

This strawberry protein shake was a very filling dinner. Most regular grocery stores sell almond milk, but I haven’t been able to find any that is unsweetened.

Some of the natural food stores may have it. I bought mine at Whole Foods Market. And, as dairy free milk becomes more popular, it should be available in all local grocery stores.

You can make almond milk yourself from almonds. It’s actually not that hard to do. It just takes time as you’ll need to soak the nuts for a while to soften them.

I don’t shop there that often because the closest store is about 30 miles away. I know others who buy unsweetened almond milk at Trader Joe’s, but the closest TJ’s for me is over an hour away.

One of the local natural food stores in my area just expanded to a new location, but I haven’t checked out their new store yet. There’s a small natural store a couple miles from where I work, but it’s rather small and they don’t carry a lot of fresh food items.

You can also use coconut milk in this protein shake. It does add coconut flavor. Or, you could make a coconut milk strawberry smoothie.

The carbs in this shake are likely lower than stated. It’s because the way carbs are calculated for yogurt aren’t accurate. That’s because the cultures eat most of the sugars.

You can find learn more out about choosing a yogurt lowest in carbs on Livestrong. And, if you’d like to make your own plain Greek yogurt, it’s super simple to do in the Instant Pot. Check out the low carb yogurt recipe.

December 10, 2018

Going keto at Shake Shack? You’re in in for a keto treat! … as long as you don’t order a shake. Stick to the Shack — the burgers, dogs, and breakfast sandwiches — and you can revel in keto-licious meaty, cheesy goodness.

Burgers

Take away the potato roll, and the Shake Shack’s burgers are keto-ready with pure 100% all-natural Angus beef, mostly-mayonnaise Shack Sauce, and a dab of lettuce and tomato for color. A Single Shack Burger without bun has 320 calories, 24g fat, 22g protein, and 2g net carbs.

• Kick it up a notch with a Double Shack Burger (without bun) for 580 calories, 24g fat, 42g protein, and 3g net carbs.
• Make your order even more ketoriffic with a SmokeShack Burger — a Shack Burger with cheese and bacon on top. Sink your teeth into 400 calories, 29g fat, 29g protein, and 3g net carbs.
• Avoid these burgers, which all have 20+ net carbs per serving thanks to demon bread crumbs and beans.
  • Shroom burger
  • Shack Stack
  • Veggie Shack
  • Chick’n Shack
  • Hot Chikn

Toppings

Shake Shack shines at keto-cool burger toppings. You can get all of them for just 4 net carbs. How cool is that?

• Bacon, 2 slices (70 calories, 4.5g fat, 6g protein 0g net carbs,)
• American Cheese (70 calories, 6g fat, 4g protein, 0g net carbs,
• Cherry Peppers (10 calories, 0g fat, 0g protein, 2g net carbs)
• Lettuce (1 calorie, 0g fat, protein, and carbs)
• Onion (5 calories, 0g fat, 0g protein, 1 net carb)
• Pickle (1 calorie, 0g fat, 0g protein, and 0g net carbs)
• ShackSauce™ (60 calories, 6g fat, 0g protein, 0 net carbs)
• Tomato (5 calories, 0g fat, 0g protein, 1 net carb)

Beware that ketchup packs 4g carbs per tablespoon . Stick with bacon.

Dogs

Shake Shack doesn’t list nutritional information for their hot dog buns. If their buns are roughly the same weight as their hamburger buns, all of Shake Shack’s dogs are keto friendly if you eat them bun-free, with 1-7 net carbs apiece — but without an ingredient list, it’s hard to tell if the Shake Shack’s dogs have hidden carbs and fillers.

The good news is that both the hot dog toppings — Cheese Sauce and Rick’s Picks Shack Relish — have only 1 net carb apiece.

Breakfast Sandwiches

As with the hot dogs, Shake Shack doesn’t break out the macros separately for the buns for their breakfast sandwiches. Assuming they’re the same buns, Shake Shack’s Bacon, Sausage, and Egg and Cheese breakfast sandwiches all add up to under 4 net carbs apiece — even with an extra egg on top.

Drinks and Desserts

Don’t weigh down your keto body with concretes (45-143g net carbs)! Stick to unsweetened iced tea (5 calories/2 net carbs) or Stumptown Coffee cold brew or nitro coffee (5 calories/ 1 net carb) if you crave flavor in your glass. Shake Shack also offers a variety of diet sodas.

If you can stick to your delicious burger while your pals are snarfing down fries (56g net carbs per serving!), Shake Shack will keep you keto and satisfied.

Check out our guides to eating keto at Subway, Sweetgreen, Buffalo Wild Wings, and Dunkin Donuts too!

INGREDIENTS

• 1 1/2 cup Coconut Milk Beverage, plain, unsweetened
• 2 scoop Vanilla Whey Protein
• 1/2 tsp Vanilla Extract

DIRECTIONS

Place coconut milk, protein powder, vanilla and 2 cups of ice cubes in a blender and pulse until smooth and creamy. Optional: add 1/4 tsp coconut extract for additional flavor. MCT oil also adds some extra creaminess to this shake without any additional NC – try adding 1 tabelspoon before blending.

Cooking Tip

We love the idea of customizing this recipe to make it your own! If you add any ingredients, just be sure to keep an eye on net carbs.

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* FREE 1-3 Day Shipping on Orders Over $99 from Shop.Atkins.com. ©2020 Simply Good Foods USA, Inc.

Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.

Does it matter what time of the day you eat carbs, protein and fat for muscle gain and weight loss? Is nighttime eating bad for you? This posts gives the answers to your nutrient timing questions.

Have you ever noticed that breakfast foods are really carb heavy (cereal or toast anyone?) and dinner foods have more protein?

Although many Americans are programmed to eat particular macros at certain times, it might not be right for everyone. Should the time of the day influence when you eat carbs, protein and fat? The answer may not be as simple as the numbers on the clock.

The time of exercise matters for nutrient timing

As with most things in the nutrition world, the timing of nutrients depends on the person. For instance, a marathon runner who works out first thing in the morning will likely need more carbs in the morning than a person who has a desk job and focuses on strength training after work.

In other words, what you eat depends on when you eat.

It’s the position of the International Society of Sports Nutrition (ISSN) that timed ingestion of carbohydrate, protein, and fat may significantly affect how the body responds to exercise. In other words, timing nutrients properly can lead to significant training gains. But the question remains—when should you be eating protein, carbs and fat in relation to your workout?

When is the best time to eat carbs?

In general, athletes perform best with some carbohydrates in their system. The ISSN agrees and notes that a mixture of pre-workout carbohydrates and protein can increase muscle growth. They recommend eating a meal with 1-2 grams of carbohydrate per kilogram and 0.15-0.25 grams of protein per kilogram three to four hours before a workout.

Sign up below to join the FREE 5-Days of Fueling Challenge to put these principles into action!

For a 140-pound woman, that’s about 70-90 grams of carbs and 10-15 grams of protein prior to a workout. That could equate to a bowl of oatmeal with fruit & nut butter.

It’s good to know these recommendations, but many of us don’t want to break out our calculators at every meal. A good rule of thumb is to eat a well-balanced meal 2-3 hours before a workout, such as an egg sandwich on whole wheat bread with a side of fruit.

Or opt for carbs with a dash of protein one hour before a workout, such as fruit with yogurt or nut butter.

When should you eat protein?

The post-workout recovery meal differs based on the type of workout. Recovery after an intense endurance workout, like long distance running, swimming or cycling, requires primarily carbs with smaller portions of protein. That’s because the body uses up glycogen (stored carbs) during endurance workouts and needs to replace those carbs to help with muscle synthesis.

[Learn more about recovery needs and get examples of recovery foods here.]

Those who focus on strength training should eat more protein after a workout to help with muscle gains. Strength training doesn’t require as much glycogen, which is why protein is the primary nutrient needed after a resistance workout.

The ISSN suggests ingesting essential amino acids within 3 hours of exercise to increase muscle synthesis, and adding carbs to protein may increase this response. Research has also found that including 0.1 grams of creatine per kilogram of body weight to a carb and protein recovery meal may further stimulate muscle growth.

The biggest misconception about eating after a workout is that you need to load up on protein, which isn’t necessarily the case. Your body can only absorb about 30 grams of protein after a workout, so there’s no need to overdo it.

For an everyday workout, small snacks, like crunchy chickpeas or cinnamon roasted almonds, will suffice. Or for a tougher workout, try this smoothie formula or turmeric egg sandwich.

The best times to eat for weight loss

Many many (many) studies find that eating protein at breakfast promotes weight loss. For example, this study suggests that eating 30 or 39 grams of protein at breakfast can help with appetite control throughout the day.

Participants in the study actually felt less hungry throughout the morning and ate less calories at lunch, therefore inducing weight loss. So, if you’re looking to shed a few pounds, opt for a protein-rich breakfast. Here are some of my favorite protein-filled breakfast recipes:

• Green Eggs & Quinoa Muffins
• Mushroom & Egg Breakfast Burrito
• Green Tea Overnight Oats

Should you eat before bed?

Let me set the record straight—the thought that eating after 8pm will make you fat is a MYTH. The research on nighttime eating is very limited, but the few studies on this topic demonstrate that this is not true.

One study actually found that consuming a caloric beverage prior to sleep, regardless of type, increased resting energy expenditure—aka the amount of calories your body naturally burns—the next morning.

Another review suggests that when training or competition occurs late in the evening or early in the morning, pre-sleep nutrition can help maximize athletic performance.

That said, eating a bowl of ice cream or a bag of chips before bed will cause weight loss. Your body is in a restful state while sleeping, meaning that it’s not active and stores calories as fat. But if you’re hungry before bed and want to eat a small snack, like a handful of nuts, some yogurt or a cheese stick, that will likely soothe your rumbling tummy and help you sleep better.

When is the best time to eat?

Above all else, the quality of your macros matters much more than the timing. This may sound like common sense, but if your carbs consist of donuts and your protein is bacon, it doesn’t matter what time of the day you eat—you won’t be able to achieve your athletic goals.

Opt for lean proteins, whole grains, healthy fats and fruits and vegetables to see the biggest gains, no matter when you eat.

February 27, 2018 Lilly

Updated on June 11, 2020

Drinking protein never tasted so good! I often enjoy this recipe as a breakfast replacement or mid-day snack with a light meal. Customize it however you would like!

This easy protein shake is a great meal replacement for those days when you can’t manage to make scrambled eggs and bacon sound exiting.

This post may contain affiliate links. Please see our Disclaimer Policy.

Low Carb Chocolate Almond Protein Shake Recipe

• Author: Listotic
• Prep Time: 5 Minutes
• Cook Time: 1 Minute
• Total Time: 6 Minutes
• Yield: 1 Glass 1 x

Ingredients

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder (I use Isopure)
• 1 tbsp almond butter (or peanut butter if your diet allows)
• 1 tbsp unsweetened cocoa powder
• 1 tbsp MCT oil
• low carb sweetener to taste
• 6 or more ice cubes

Instructions

Blend everything together in a high powdered bender until smooth and creamy. Enjoy!

Notes

Feel free to add a little cinnamon or vanilla extract for added flavor.

Sometimes I add a tbsp or two of heavy whipping cream for extra richness.

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If you’re looking for a dark and indulgent treat without the carbs, then we’ve got you covered. Our Chocolate Keto Shake is made with high fat real dutched cocoa, coconut oil, grass fed bovine collagen protein, a pinch of sea salt and other delicious natural ingredients.

Use it as a shake or follow our recipe instructions to make hot chocolate, chia pudding/breakfast, mochas and more!!

We’re not saying you have to eat 75% of your calories from fat, all the time. But, if you do want to…we’ve got your back. Finally, you can just get on with moving toward your goals, without worrying about how you’re going to get into – and stay in – ketosis.

Per 60g serve:

300 CALORIES
75% FAT
19% PROTEIN

If you’re looking for a dark and indulgent treat without the carbs, then we’ve got you covered. Our Chocolate Keto Shake is made with high fat real dutched cocoa, coconut oil, grass fed bovine collagen protein, a pinch of sea salt and other delicious natural ingredients.

Use it as a shake or follow our recipe instructions to make hot chocolate, chia pudding/breakfast, mochas and more!!

We’re not saying you have to eat 75% of your calories from fat, all the time. But, if you do want to…we’ve got your back. Finally, you can just get on with moving toward your goals, without worrying about how you’re going to get into – and stay in – ketosis.

Per 60g serve:

300 CALORIES
75% FAT
19% PROTEIN

Finally – a natural protein shake that is high in protein and HAS NO PROTEIN POWDER! This vegan smoothie gets most of the protein from one natural ingredient.

I think we all agree that protein is an essential macronutrient in the diet.

But what everyone argues about is how much protein do we need?

We all have different bodies and different needs – but I believe if you eat a sensible whole foods diet then you should get enough protein.

When it comes to smoothies – however we like to chuck everything under the sun in them and use them as an excuse to stock up on everything we think we’re lacking.

I think there is a danger in just throwing all sorts of powders into your smoothie as we sometimes forget what we have in there and might not make a link between how we are feeling and the ‘healthy’ smoothie we are drinking.

If you’ve been following my blog for a while you’ll know that I believe in trying to do things as naturally as possible using food which is as close to it’s natural state as possible.

For me that definitely means that protein powder is out. There are several reasons why I don’t use protein powder:

• It is a refined food. The protein has been taken out of the food source which means it’s harder for the body to utilize
• Proteins should be balanced with the fat and the carbs that they came from. On it’s own it’s easy to throw the body out of balance
• When we become dependent on powders and pills to sort out our nutrition it’s easy to forget that we should be getting most of our nutrients from our diets
• If you take the fat out of the protein source – it won’t satisfy you and fill you up for as long

How To Make Your Own Natural Protein Powder

If you are determined to use protein powder in your smoothie, I suggest you make the most natural version of a protein powder that you can. I actually created a 2 ingredient whole foods homemade protein powder that is both vegan, gluten free and free from harmful chemicals. Click here to get my natural protein powder recipe.

I LOVE SMOOTHIES! Healthy protein smoothies are the cornerstone of jumpstarting your weight loss and flattening your abs. Even weight loss smoothies that claim to be “healthy” can be full of sugar and empty calories…which can be killing you! For most of us, our relationship with sugar is bittersweet. We all know it’s a dieting no-no. And, these days, foods ranging from protein shakes to cereals to barbecue sauce all contain some sort of sugar. The problem is that when we eat sugar (especially the refined and processed variety), it’s almost immediately broken down into glucose and pumped into the bloodstream, giving us that “sugar high,” usually followed by a crash and burn.

But have no fear! The four protein shake recipes below are low in sugar, and high in taste.

Plus, here are 6 reasons why you’ll love these protein shake recipes:

1. Low in sugar
2. Easy to make!
3. Packed with nutrition
4. Keep you energized
5. Help you slim down
6. Convenient while on-the-go

Try adding any of these 6 ingredients to pump up the nutritional value of your smoothies:

1. Maca Powder just 1 tsp boosts energy and vitality
2. Parsley contains lots of iron
3. Aloe vera detoxes the colon
4. Spinach or kale – think green to get lean!
5. Ginger is perfect to aid digestive issues. I’m always adding it to my smoothies for a morning burst!
6. Flaxseed oil is high in omega-3 fatty acids…perfect to protect bone health and helps prevent heart disease.

I get a lot of questions about which meal replacement shake is best for a ketogenic diet. I always answer the same way. Keto meal replacement shakes are expensive, and if you have the money, they are great, but you can easily make your own meal replacement shake at home, at a lower cost, and with only a few ingredients.

This recipe will show you how to make your own keto meal replacement shakes that you can customize with only a few quality ingredients.

Why Meal Replacement Shakes?

Why do you want a meal replacement shake? Are you too busy to make or plan one of your meals during the day? Do you often run out of time to eat in the mornings? Do you like the convenience of a shake? Need more calories in your shake to actually replace one of your meals?

If you answered yes to any of these questions, a keto meal replacement shake may be perfect for you!

The Difference Between A Protein Shake And A Meal Replacement Shake

The main difference between a protein shake and a meal replacement shake is that a meal replacement shake will actually be able to replace one of your keto meals. A protein shake is high in protein, but a meal replacement shake is high in fat, just like one of your regular keto meals would be.

Instead of worrying about hitting your fat macro when drinking a protein shake, you can have an all-in-one shake that gives you all of your perfect keto macros.

The Best Tasting Low Carb Protein Powders

I think everyone knows that I am a big fan of making protein shakes, mug cakes, waffles, and other protein recipes. I use protein powder for a lot of things, and it is because I found super tasty protein powders that are delicious AND low carb.

My all time favorite protein powder is Isopure low carb/zero carb protein powders. I pretty much love all of Isopure’s flavors.

A close second is Quest protein powder, although I have only tried their Cinnamon Crunch Flavor which is so good! Both of these companies use great ingredients and their protein powders are naturally sweetened.

If you need a plant based protein powder, I have not tried any, but Vega Sport protein powder looks like it has great ingredients and is pretty low carb.

You Can Customize This Meal Replacement Shake To Fit Your Needs by:

1. Adding more or less oil (fat & calorie source)
2. Adding more or less heavy whipping cream (carb, fat, and calorie source)
3. Adding more or less protein powder (protein source)
4. Adding more or less coconut/almond milk (carb & liquid/volume source)

By adding more or less of the ingredients, you can change the macros to match your needs. The coconut/almond milk can be used to make the actual volume of your shake larger or smaller. This would really help out those that aren’t hungry and get full quick but need to get all of their calories and macros in (just decrease the milk, and increase the oil).

Note that heavy whipping cream has carbs, so adding more might slightly increase carbs.

I based this shake’s nutrition off of a standard sized meal which is about 500 calories. For some people, you may need more calories, for other people you may need less. Play around with the numbers and find macros that suit you.

My boyfriend makes a really high meal replacement shake at around 1000 calories. If you are trying to bulk and eat at a surplus, you can definitely achieve this by adding a little bit more protein, oil, and heavy cream.

Vegetarian? Vegan? Dairy Free?

You can make all of these things work if you really wanted to. For vegetarian, this is a perfect shake. No need to change anything. For people doing dairy free diets, you can switch the heavy cream for the same amount of coconut cream, and the whey protein powder if you are cutting out whey too.

For Vegans, you can switch the heavy whipping cream and protein powder to vegan friendly options like coconut cream, and a vegan friendly protein powder.

Note that using coconut cream instead of heavy whipping cream will make your shake more foamy.

You Can Add Different Ingredients For Flavor

• peanut butter
• almond butter
• coconut butter
• macadamia nut butter
• Peanut butter powder (PB2)
• shredded coconut
• Coffee/espresso
• cocoa powder
• different flavors of protein powder (I love all flavors of Isopure)
• sugar free lemon curd
• sugar free jam or jelly
• fresh berries (would increase carbs, so use sparingly)
• pumpkin puree (would increase carbs, so use sparingly)
• spices (chai, pumpkin spice, cinnamon, cardamom)
• vanilla extract
• sugar free caramel sauce
• sugar free syrup
• brewed tea
• many more….

I am sure I’m forgetting some additional ingredients but you can really make this keto meal replacement shake for for you!

Why Avocado Oil?

In order to add good high quality fats to this keto meal replacement shake, you need to add some type of oil. You can’t add butter to this shake because the ingredients will be cold, and it will “chunk up” when you blend it. Coconut oil will have the same effect as butter because both of these are solid at room temperature, and so would be more solid when cold.

You could use olive oil, but I don’t think you would want to taste olive oil in your sweet shake. The absolute BEST option for this keto meal replacement shake is avocado oil. You can’t taste it at all and it has very high quality fats, because they are usually cold pressed.

Avocado oil isn’t cheap and although you are only using tablespoons at a time, it can cost quite a bit. I suggest you look at deals for avocado oil. I got my 1 liter bottle of avocado oil at Sam’s club for only 7.99! This is a really good steal and I am never buying avocado oil anywhere else again. You can also probably find it at Costco for about the same price.

Hopefully this helps you create a cheaper keto meal replacement of your dreams.