My go-to protein shake – low carb, low-fat, low-calorie
If you are looking for a healthier and more active lifestyle, you have certainly come across protein shakes. With good reason! High-quality protein shakes are versatile and effective supplements that help you increase your daily protein intake and reach your fitness goals. Most importantly, though, protein shakes can help effectively curb cravings for sweets - you have to know how to craft the perfect protein shake!
Before I share my favorite recipe for a low-carb, low-fat, and low-calorie protein shake, let's take a look at why protein powders can be such a game-changer.
Why can protein powder aid your health and fitness journey?
Protein is a crucial building block for our bodies, playing a vital role in maintaining muscle mass, supporting immune function, and promoting overall well-being. Incorporating protein powders into their diet can be a game-changer for women. Whether you're an active fitness enthusiast or simply aiming for a balanced lifestyle, protein shakes offer a convenient and delicious way to meet your daily protein requirements.
According to a comprehensive study published in the Journal of Nutrition, women who incorporate protein powders into their diets experience a notable increase in muscle protein synthesis, contributing to enhanced muscle tone and overall strength. Additionally, the American Journal of Clinical Nutrition reports that adequate protein intake is pivotal in supporting the immune system helping women build a robust defense against infections and illnesses.
Why do the right add-ins matter in protein shakes?
Creating the perfect protein shake goes beyond just scooping powder into a blender. It's about the thoughtful selection of add-ins that enhance the flavor and contribute to your shake's nutritional value. Many recipes you find online suggest incorporating ingredients like fresh fruits, nut butters, or chia seeds in addition to the milk of your choice. But be careful!
You need to understand that these add-ins change the nutritional value significantly, and the calorie count can skyrocket with high-fat add-ins like nut butters, chia seeds, or dairy. One tablespoon of unsweetened peanut butter has a whopping 90 calories! So check and calculate the nutritional value of your add-ins before indulging in a seemingly healthy but now high-caloric protein shake.
One more word to adding seeds and nut butters, because they are such popular add-ins: If you drink your protein shake post-workout, you want to keep it as low in fat as possible. While it is crucial to include an adequate amount of healthy fats in your diet, you want to keep the intake of essential fats low during your post-workout period. Consuming fats after your training can decrease the effectiveness of your post-workout protein shake because it can slow the digestion and absorption of carbohydrates and proteins. However, the most important job of your post-workout protein shake is quickly delivering protein to your depleted muscles.
If you want to drink your protein shake as a snack any other time during the day, you can, of course, add healthy fats to it. Just make sure they fit your overall daily caloric intake and your macros.
How can you make your protein shake taste like a treat?
Imagine sipping on a protein shake that tastes like a dessert without compromising nutritional benefits. From chocolate banana bliss to a berry-infused delight, the possibilities are endless. It's all about making your protein shake a moment to look forward to—a delicious break that fuels your body and satisfies your cravings.
One of the joys of integrating protein shakes into your routine is the opportunity to transform them into a daily indulgence. After years of trial and error, I can confidently say that I perfected the art of blending my protein shakes. My goal was to keep my shake as healthy and low-caloric as possible while getting as much protein and nutritional value from it.
Of course, taste buds differ; you might prefer vanilla, while I love chocolate. But it's not only the taste that counts. The consistency of your shake is just as important. I like my shakes to be like a medium-thick thick milkshake. If you prefer them to be more liquid, add more water. If you prefer to have tiny chunks of ice in them, don't blend them as long. If you want your low-calorie protein shake to be as creamy as possible, get some Xanthan gum (I buy this one, and one package lasts about six months - you only need a tiny amount per shake).
My go-to protein shake recipe
As I mentioned earlier, I've managed to create protein shakes that nourish my body and tantalize my taste buds. The following recipe is my go-to protein shake that I drink post-workout in the morning and for a snack later in the day when I crave something sweet or need to increase my protein intake.
Ingredients:
200g unsweetened vanilla almond milk
100g water (or more, depending on your preferred consistency)
10g unsweetened cocoa powder
8g PB2
50g Baby Spinach (fresh or frozen)
1 scoop vanilla protein powder (I use this one)
1/4 tsp Xanthan Gum
1 dash of table salt
a few drops of liquid Stevia
1 cup of ice
Instructions:
Begin by pouring the unsweetened vanilla almond milk and water into your blender. This creates the liquid base for your protein shake.
Add the baby spinach, unsweetened cocoa powder, PB2, vanilla protein powder, Xantham Gum, and a dash of table salt. This creates a nutrient-packed foundation for your shake.
Add a few drops of liquid Stevia for that perfect touch of sweetness without the guilt if you have a sweet tooth like me.
Toss in a cup of ice to make your shake taste like a healthy milkshake.
Secure the blender lid and blend everything until smooth and creamy.
Check your shake's consistency with a spoon. Want it thicker? Add more ice. Would you prefer it to be a bit more liquid? Splash in some extra water. Blend again to get it just right.
Once you've hit that sweet spot, sit back and enjoy.
Remember, this is your shake, so feel free to tweak the ingredients and consistency until it matches your taste buds. Below are some ideas for possible swaps.
Substitutions for a healthy protein shake
You can leave out the chocolate powder if you don't like chocolate or already have a chocolate-flavored protein powder (I like to stay with a vanilla base because it is more versatile).
I can't take the consistency of cooked spinach; that's why I like to add it to the shake to get some greens in first thing in the morning, but you can also use frozen cauliflower to ensure you get in your veggies for the day (you won't taste it).
You can also add fruit, but be careful to track your macros. Fruits have more carbs and calories than veggies, especially leafy greens. Balancing the desire for flavor variation with a mindful approach to nutritional components ensures a protein shake that aligns with individual dietary goals.
Similar rules apply to milk swaps. Adding unsweetened almond milk to your protein shake gives your drink a creamier consistency than water while keeping the calorie count low. Other nut milk or dairy options will make your shake even creamier but change the nutritional value and add calories. Keep that in mind before making significant changes!
It's time to enjoy your protein shake!
As you can see, protein powders are a fantastic supplement for women if you know how to turn them into low-carb, low-fat, and low-calorie drinks that help provide extra protein for your body. Paying attention to the ingredients you add to your protein shake can turn this daily ritual into a delightful treat. Once you found your favorite combination, you won't get enough of enjoying that smooth and creamy desert-like drink health drink. Let me know if you have any questions regarding protein powders or are unsure about substitutions you have in mind.