Whether you are pursuing a fitness, weight loss, or nutritional goal, chances are you have heard that you should try incorporating more protein in your diet. Protein is having its time in the spotlight, but you may find yourself wondering what exactly is so special about this macronutrient. Protein is essential for muscle growth and recent studies indicate that individuals who consume higher protein burn fat more effectively than those eating the same amount of calories of fats or carbohydrates. In my own experience, adding protein to every meal also helps me feel full longer and keeps me from eating more than I intended to.
I got the scoop straight from registered dieticians on the importance of consuming enough protein regardless of your goal, and better yet, scored five delicious protein shake recipes to make that task even tastier!
The Why:
Registered Dietician, Alyssa Pacheco, of The PCOS Nutritionist, explains, “Many people regard protein as necessary for building muscle, which it is, but it can also be a great tool if you have weight loss goals. Protein is a very satiating nutrient that promotes balanced blood sugar levels, which will keep you feeling full for longer and reduce cravings between meals. Protein can also lower hunger hormones and increase fullness hormones, which may help you consume fewer overall calories and promote weight loss.”
As it can be a struggle to consume enough protein from food alone, Brooke Baird, RD and owner of Simply Divine Nutrition, advises that “Consuming protein shakes is a great way to promote muscle gain, improve performance, and help control your appetite. While there are many high-protein foods, shakes are a great way to incorporate convenient protein into your diet. Most protein shakes contain essential vitamins, minerals, and amino acids.”
The versatility, digestibility, and nutrient profile of protein powders are just a few of the benefits Maria Emerick, MS, RDN, LD, and owner of Homegrown Nutrition, explains:
- Many protein powders provide a good source of essential amino acids, which are the building blocks of proteins. Some protein powders also contain added vitamins, minerals, and superfoods.
- Protein powder can be easily incorporated into various recipes, such as smoothies, oatmeal, yogurt, or baked goods, allowing for creative ways to consume it.
- Protein powders are typically easy to digest and absorb, making them suitable for individuals with certain digestive issues or those who have difficulty getting enough protein from whole foods. Additionally, choosing high-quality protein powders from reputable brands and gradually introducing them into your routine can help you assess their impact on digestion.
If you’ve wondered exactly what whey isolate protein is, you’re not alone. Emerick explains whey isolate is a more refined form of whey protein and typically contains a higher protein content along with lower levels of fats and carbohydrates compared to whey concentrate. She advises that whey protein isolate may be more suitable for those individuals with lactose intolerance as the additional processing removes most of the lactose.
Considering a plant-based protein?
Pea protein, derived from yellow peas, Emerick describes it as a choice suitable for both vegans and vegetarians and contains a good balance of essential amino acids. While hemp protein, which is derived from the hemp plant, she explains contains a good balance of essential fatty acids, but may be lower in protein compared to other sources. Some hemp protein In Emerick’s experience can sometimes have a slightly grittier texture. Emerick explains how, “The choice of protein powder depends on individual preferences, dietary restrictions, and fitness goals. Some people may prefer whey for muscle building, while others might opt for plant-based options like pea or hemp protein for ethical or health reasons. It’s essential to consider factors such as protein content, amino acid profile, taste, and any allergies or sensitivities when choosing a protein powder.”
The How:
Emmy Award-winning actor, entrepreneur, and filmmaker, Steve Burton, launched M3 Supplement Company, a complete line of health and wellness products and a social community to help offer support and encouragement to those looking to lose weight, get in shape, and improve their fitness levels. The line of nutrition products, including a range of non-GMO protein powders, was based on Burton’s philosophy that “To reach your full potential…the connection between mind, body, and the spirit is essential.” He shares five of M3’s favorite protein shake recipe creations that will have you racing to the blender!
The Elvis
-courtesy of M3 Supplement Company
This yummy shake will have you all shaken up!
Ingredients for one serving:
- 1 Cup Unsweetened Almond Milk (You may also use regular milk, rice, or coconut milk)
- 1 Scoop M3 Vanilla Whey Isolate Chocolate Whey or Plant Based Protein (or your favorite protein powder brand)
- 1 Tablespoon peanut butter
- 1 Frozen banana
- 6 Ice Cubes
Place all ingredients in a blender and mix until blended.
- Total Calories 371
- Protein 34% (32g)
- Carbs 36% (34g)
- Fat 30% (12g)
Strawberry-Banana Greek Shake
– courtesy of M3 Supplement Company
You’ll feel like an Olympian drinking this Greek-inspired smoothie!
Ingredients for one serving:
- 1 Cup Unsweetened Almond Milk (You may also use regular milk, rice, or coconut milk)
- 1 Scoop M3 Vanilla Whey Isolate or Plant Based Protein (or your favorite protein powder brand)
- 1 Tablespoon peanut butter
- 1 Frozen banana
- ½ Cup Frozen strawberries
- 6 Ice Cubes
Place all ingredients in a blender and mix until blended.
- Total Calories 410
- Protein 33% (33g)
- Carbs 42% (44g)
- Fat 27% (13g)
Cafe Mocha Shake
-courtesy of M3 Supplement Company
Sip on this and put a little pep in your step!
Ingredients for one serving:
- 1 Cup Skim milk (You may also use regular milk, rice, almond or coconut milk)
- 1 Scoop M3 Chocolate Whey Isolate or Plant Based Protein (or your favorite protein powder brand)
- ½ Banana
- 2 Teaspoons Instant Coffee
- 1 Teaspoon Cinnamon
- 4 Ice Cubes
Place all ingredients in a blender and mix until blended.
- Total Calories 262
- Protein 52% (35g)
- Carbs 45% (31g)
- Fat 3% (1g)
Orange Julius Shake
-courtesy of M3 Supplement Company
A little orange will brighten up your whole day!
Ingredients for one serving:
- 1 Cup Unsweetened Coconut Milk (You may also use regular milk, rice, almond milk)
- 1 Scoop M3 Vanilla Whey Isolate or Plant Based Protein (or your favorite protein powder brand)
- Frozen Banana
- 1 Orange peeled and broke into pieces
- 1 Teaspoon Vanilla Extract
- 6 Ice Cubes
Place all ingredients in a blender and mix until blended.
- Total Calories 349 Calories
- Protein 33% (29g)
- Carbs 53% (46g)
- Fat 13% (5g)
Chocolate Raspberry Shake
– courtesy of M3 Supplement Company
This decadent-tasting treat will feel like a cheat!
Ingredients for one serving:
- 1 Cup Reduced Fat 2% Milk (You may also use regular milk, rice, almond or coconut milk)
- 1 Scoop M3 Chocolate Whey Isolate or Plant Based Protein (or your favorite protein powder brand)
- ½ Banana
- ½ Cup Raspberries
- 4 Ice Cubes
Place all ingredients in a blender and mix until blended.
- Total Calories 262
- Protein 52% (35g)
- Carbs 45% (31g)
- Fat 3% (1g)
About the author: Charlene Bazarian is a fitness and weight loss success story after losing 96 pounds. She mixes her no-nonsense style of fitness advice with humor on her blog at Fbjfit.com and on Facebook at FBJ Fit.
“Photo courtesy of M3 Supplement Company.”