When it comes to achieving goals like losing weight, building muscle, and eating right, protein shakes can be a big part of your strategy.
As a macronutrient, protein has many benefits. But it’s not always easy to get the right amount every day. That’s where protein shakes can come in handy, he says Natalie AllenMS, RD, instructor of biomedical sciences at Missouri State University.
“Food is always your best option for the majority of your protein, but shakes can be a convenient way to round out your diet,” she says. “Plus, because you can use a protein shake as a base for other ingredients, it’s a quick, fun way to get more nutrients and play with flavors at the same time.”
What to put in a protein shake
Want to know what to put in a protein shake? First things first: choosing a protein powder.
It’s our choice Beachbody Performance Recoverwhich contains 20 grams of muscle-building protein and pomegranate extract to help reduce post-workout muscle soreness.
But if you want to expand your diet far beyond protein, you can also use a superfood shake Psychology. It’s packed with 16 to 17 grams of protein (depending on flavor) and provides six grams of fiber and 26 essential vitamins and minerals.
Then comes the fun part! Beyond the usual berries, bananas, and dark, leafy greens, you have plenty of options when making your own protein shakes at home. Here are some of our favorite recipes that are great with chocolate powder:
Next time, try adding some of these creative additions to boost nutrients (and make your protein shake taste even better):
1. Fruits rich in fiber
Almost any type of fruit is delicious when combined with protein powder and put into a smoothie or shake. If weight loss is your focus, stick to fiber-rich fruits such as:
- Raspberries
- Blueberries
- Pears
- Oranges
- Bananas
Apples are a particularly good choice, he says Kristen SmithRDN, Academy of Nutrition and Dietetics spokesperson.
“Apples they’re full of fiber, especially if you keep the skin on, yet they remain lower in calories,” she says.
A medium apple offers four grams of fiber, which “slows digestion and makes you feel fuller for longer,” says Smith.
2. Pomegranate aril
Although we often say pomegranate “seeds”, they are technically pomegranate ‘ariles” — that gelatin-like covering that’s over the tiny seed — that’s the real treasure, says Michelle Abbey, RDN, of The Nature Nutritionist.
“These rillas are rich in vitamins, minerals and polyphenols,” he notes. “You’ll also get fiber and extra nutrients from the seeds.” They’re also easy to throw in the blender and give your protein shake an extra boost of nutrition and tart sweetness.
3. Nuts
As long as you’re not sensitive or allergic to nuts, nut butters are a great addition to any protein shake, Smith says. Not only can they add a little more protein, but they also bring healthy fats and even more fiber to the mix.
Also, if you’re on the go and have a blender bottle, peanut butter powders mix well in a protein shake. Read the label, Smith warns, to make sure they don’t have added sugar, too.
4. Chocolate
A chocolate shake for breakfast or a snack? Yes please. Adding unsweetened cocoa powder or dark chocolate (which is 72 percent cocoa or higher) is a great way to make any shake taste like dessert.
Plus, cocoa is packed iron and phytonutrients such as polyphenols, which are phytonutrients with antioxidant properties.
5. Avocado
Most calories in avocado they come from unsaturated fats (aka the heart-healthy kind), so they’re very filling. So whether you want to improve the texture of your shake or make it more filling, avocados are the perfect creamy addition to your protein shake.
Plus, a little research suggests Avocado can help you lower your “bad” cholesterol. Want even more reasons to add it? Other study found that after three months of eating avocados, study participants improved their brain function.
6. Vegetables rich in fiber
Vegetables are another fiber component that can help you feel fuller for longer—a big plus if you plan to add more ingredients to use your protein shake as a meal replacement.
Here are some that are especially high in fiber:
- French green beans
- Artichokes
- Brussels sprouts
- carrots
Abbey personally recommend pumpkin puree, which is a tasty, low-calorie option that mixes well with any protein shake. It is packed with beta-carotene, a nutrient that is beneficial for both eye and skin health. Plus, it thickens your shake and provides that rich, creamy texture.
Try pairing pumpkin with pie spices like ginger, cinnamon, and nutmeg.
7. Seeds
Seeds are an easy addition to any shake and are full of healthy fats. Choose any of these healthy edible seeds to boost the nutrition of your shake:
- Flax seeds
- Pumpkin seeds
- Hemp seeds
- Sunflower seeds
And while chia seeds are actually one ancient cereals, These tiny seeds are a source of omega-3 fatty acids and offer many benefits, including improving digestive health.
In addition to putting chia seeds in your protein shake, you can also use them as a breakfast option. This recipe for chia pudding with fresh berries will make you want to wake up early!
The sky’s the limit when it comes to protein shakes. These are just a few of the many plugins you could choose from. If you regularly consume shakes, Allen recommends switching things up with different spices, plant-based milks, and more fruits and vegetables.
