All the facts on protein and delicious protein shake recipes!
Contents:
1. Protein is big business.
2. What is protein and why is protein important?
3. How much protein do you need?
4. What are high protein foods?
5. Nutri Bullet - best blender options.
6. The best plant based protein shake powders.
7. Five best protein shake recipes.
Protein is big business.
The protein and supplement industry is booming, however there is a lack of regulation in the protein industry and a great deal of miss-information.
I will provide you with the key facts on protein, so you can make an informed decision on what protein powders to buy and I will show you how to make some delicious protein shakes!
Pro tip: protein supplements are exactly that, they do not replace! Use supplements to enhance your normal diet, do not replace meals with protein shakes.
What is protein and why is protein important?
Protein is essential for all of us, no matter our shape, size or exercise goals.
Protein is not just for body builders!
Protein is most famous for gaining muscle and repairing muscle tissue. However protein is also essential for the development of all the the body's tissues, including:
Muscle
Skin
Hair
Nails
Organs
Teeth
Bones
Connective tissue
We would all be a wobbly mess without protein!
Protein is essential for the immune system!
Immune system powerhouses such as antibodies and immune system cells rely on protein.
Protein is vital to build and repair body tissue and fight viral and bacterial infections.
Protein is your energy back up!
Protein is our back up source for energy needs, as well as carbohydrates and fats.
How much protein do you need?
Sorry, but there is no quick answer to how much protein you need daily!!
How much protein you need depends on a variety of factors, including:
Weight
Goal
Level of physical activity
As a good guide, The Department of Health recommended daily intake of protein is:
55g for men
45g for women
What happens if you don't have enough protein?
Insufficient protein in your diet is serious, it can cause fatigue and a poor immune system, you will feel weak, ill and generally useless!
Pro tip: lack of protein will mean you are less likely to reach your exercise goals, your muscle recovery rate will be slow and you are likely to suffer with DOMS post work out.
Can I have too much protein?
Yes! You can have too much of a good thing! Excessive protein can cause:
Dehydration
Mood swings
Kidney damage
Osteoporosis
The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein.
What are high protein foods?
It is important to know how much protein is in the food you are already eating, before adding protein shakes to your diet.
It is more than possible to reach your required daily in-take of protein by eating protein rich foods.
Pro tip: the advantage of protein shakes is their speed! If you just want a refreshing, quick fix, then a delicious protein shake is perfect!
Meat and fish are high protein foods, however there are plenty of high protein vegan and vegetarian foods available.
This table shows how much protein is in food you eat.
Not many of us want to make a protein shake from fish and meat though! So I have selected the best high protein foods to include in your protein shake.
High Protein Nuts:
Nuts are packed full of protein! Add high protein nuts to your protein shakes to boast the protein content.
High Protein Nut Butter:
Nut butters are an excellent and tasty source of protein!
Pro tip: add peanut butter, almond butter or cashew butter to create a delicious protein shake!
Always opt for a no palm oil nut butters! Meridian is my favourite nut butters, the contain 100% nuts.
High Protein Seeds:
Seeds have a huge range of nutritional qualities, seeds are packed with protein, they are a cheap and quick edition to a protein shake recipe.
High Protein Fruit:
Although fruits aren't as well known for their protein content, they do have some protein. So I have picked the highest hitting protein fruits:
High Protein Vegetables:
High protein vegetables are rich in vitamins, add this to your protein shake for a hit of goodness!
High Protein Yogurt:
I love Greek yogurt, and it's packed with protein, add it to your protein shake for a delicious creamy texture!
Best NutriBullet 2020 - Blender Options
You can use any blender for you protein shakes. My favourite is the NutriBullet.
I love the NutriBullet because:
Blends your protein shakes perfectly.
Variety of cup sizes to make healthy protein shakes.
It's so stylish and sleek.
Comes in a range of colours to match your kitchen decor!
Affordable, prices start from £60.00 up to £350.00.
Quick and easy clean, simply rinse under warm tap water.
You can buy them straight from Amazon, along with the protein powders below I have recommended. Here are my top picks of the NutriBullet range:
Big budget:
This NutriBullet is for the tech lovers, with bluetooth technology and its own app!
NutriBullet Balance connects to NutriBullet Balance app on your smart device.
Built-in, bluetooth smart nutrition sensor enables the connection to the NutriBullet.
Balance app and calculates the exact nutritional value of your smoothie.
Set and track personal nutrition goals, track pantry items, and customise shopping lists.
Plan for optimum wellness included inside.
Includes 1200 watt power base with smart nutrition sensor, 2 colossal cups, 1 extractor blade, 2 flip-top to-go lids, 2 lip rings, and 1 user guide & manual.
Mid-range budget:
This on my wish list! I have the NutriBullet 600 series, but I want to upgrade to this one, purely because it's a food processor as well.
Makes soup from scratch.
Makes perfect NutriBlast smoothies every time with auto smart technology.
The most powerful and technologically advanced NutriBullet to date!
The large pitcher and oversized cup are ideal for creating multiple servings to feed the entire family.
I love the colour of this NutriBullet, it would look great in your kitchen.
The original and best-selling Nutribullet, just got even more powerful.
900-watt motor generates 50% more power than previous models.
Essential Nutrition- PRO 900 Series completely breaks down your food, liquefying and mixing together all the essential nutrition.
Perfect for making cool beverages, smoothies, juices, protein shakes or sports drinks.
Entry level budget:
I have this one! I love it! It does the job perfectly!
The original and best selling.
8-piece set includes: high torque power base, extractor blade, tall cup (680ml), pocket nutritionist and quick Start Guide with recipes.
Powerful Nutrient extractor.
Great for fresh, healthy breakfasts to kick-start your morning and whole-food nutrition throughout the day.
The Best Plant Based Protein Shake Powders
I always choose a plant protein powder, preferably organic. I have Coeliacs disease too so I always choose a gluten free protein powder.
BodyMe Protein Powder
My favourite brand is BodyME, they have a selection of flavours and their protein powders are all organic, gluten free and delicious!
BodyMe Organic Vegan Protein Powder Blend have a variety of flavours including:
All of the flavours are:
Low carb
24g complete protein
Gluten Free
Contain essential amino acids
Wyldsson Plant Based Protein Body
I also love Wyldsson plant based vegan protein powder, these delicious protein powders are available in:
All of the flavours are:
Natural vegan protein shake
High in iron & zinc with fruits
Botanicals & plant based protein powder
Gluten free, dairy Free, lactose free
5 Best Protein Shake Recipes:
It's worth noting that I have Coeliac disease, so not only are these protein shake recipes delicious but they are all gluten free protein shake recipes.
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The best thing about protein shakes is there is no set rules! These are just my suggestions for protein shake recipes to give you some inspiration to make your perfect protein shake!
Pro tip: I love using frozen fruit for my protein shake recipes. It is far cheaper and the iced fruit is delicious when blended!
Your essential protein shake shopping list:
Frozen fruit
Mixed seeds
Almond milk
Greek yogurt
Berry Delicious Summer - Mixed Berry Protein Shake Recipe
This is my go to post workout protein shake. It's so refreshing and perfect for after that hot summer work out!
Blend the following:
1 cup frozen fruit, I used mango, blueberries, strawberries and raspberries.
350ml water or almond milk if you prefer a creamier texture.
1 tbsp nut butter (I use Meridian Peanut Butter).
Optional tsp of honey.
Let's Go Bananas - Banana Protein Shake Recipe
For those with the slightly sweeter tooth, this feels more like a naughty milkshake than a healthy protein shake!
Blend the following:
150g Greek yogurt
300ml almond milk
1 cup frozen banana or 1 ripe banana
1 tsp of ground cinnamon
Ice if using fresh banana
If it's a little thick, add a splash more almond milk and blend.
The Green Machine - Kale and Spinach Protein Shake Recipe
Packed full of super foods, this green monster is bursting with protein to make a delicious protein shake.
Blend the following:
1/2 cup of frozen or fresh spinach
1/2 cup of frozen kale or fresh spinach
300 ml of almond milk
1 tbsp mixed seeds
1 tbsp nut butter (I use Meridian peanut butter)
The Ginger Nut - Orange, Ginger and Almond Protein Shake Recipe
Packed full of natural anti-inflammatory ingredients, this protein shake will help to aid muscle recovery and boost your immune system.
300ml of orange juice
300ml of carrot juice
2 tsps of fresh ginger
1/z tsp of tumeric
1 tsp almonds
1 cup ice cubs
Very Berry Banana - Berry and Banana Protein Shake Recipe
A delicious protein shake, it's sweet, cream and makes for the perfect snack!
·1 cup of frozen banana or 1 ripe banana
1/2 cup of frozen or fresh raspberries
1 cup of almond milk
1 tbsp of Greek yogurt
1 tbsp of mixed seeds
1 tbsp nut butter (I use Meridian peanut butter)
A drop of honey (optional)