Wednesday, July 10, 2019

5 Protein Shakes That You Should Include in Your Diet

Protein shakes are drinks with many benefits for the body. In addition to supporting the effect of physical training, they strengthen immune health and prevent fatigue.

Protein shakes have become one of the favorite supplements for those looking to gain muscle mass and lose weight. While a complete and healthy diet is required to achieve the goals, these beverages are excellent allies for nutrition.

It is true that the industry has developed several formulas that allow them to be prepared almost instantaneously, with or without added ingredients. However, there are also natural recipes that concentrate the high quality proteins provided by some foods.

You still don't include them in your meal plan? Despite their fame, many still don't know what they're for. That's why we'd like to go over their main benefits and five ways to prepare them at home. Take note!

Protein Shakes That You Should Include in Your Diet


Benefits of protein shakes you should know about


The inclusion of protein shakes in the diet is an effective method to help meet daily protein needs. As some people know, a sedentary person requires at least 0.8 grams of protein per kilo of weight and up to 2 grams when doing some sporting activity.

This essential macro-nutrient is part of the body's main structures and is involved in important processes such as metabolism and hormone segregation. Thus, its correct assimilation contributes to health and improve weight. Why is it good to take protein shakes?

They are supplements that support the development and maintenance of muscles, especially by maintaining regular physical training.


  • They contain energetic ingredients that optimize physical and mental performance.
  • They prevent muscle injuries and cramps during and after exercise.
  • They strengthen the immune system and reduce the risk of infection.
  • They allow you to follow a healthier diet to control overweight.
  • They have a satiating effect that helps to avoid overeating.


READ ALSO: How to Make a High Protein Breakfast

Delicious protein shakes to include in your diet


Many protein-containing foods, such as vegetables, seeds, or nuts, can be helpful in making protein shakes. All recipes can be taken before or after workouts.

1. Coconut and mint milk shake


In addition to making a significant contribution of protein, this delicious drink contains fatty acids, carbohydrates and vitamins and minerals. It is therefore ideal for improving physical performance and strengthening muscles.

Ingredients



  • ½ cup coconut milk (125 ml)
  • ½ cup of water (125 ml)
  • 6 spinach leaves
  • 1 tablespoon mint leaves (15g)
  • 3 tablespoons vanilla-flavored protein powder (45g)
  • Ice cubes (to taste)


Preparation



  • Pour all the ingredients into the blender and process until a smooth drink is obtained.
  • To finish, serve without straining and drink as soon as possible.


2. Avocado, cranberry and almond milk milkshake


This alternative is one of the most complete and delicious protein shakes. It contains high quality proteins, antioxidant compounds and healthy fatty acids. It also provides dietary fiber and is good for anxiety and poor digestion.

Ingredients



  • ½ ripe avocado
  • ½ cup blueberries (100 g)
  • 1 cup almond milk (250 ml)
  • 1 teaspoon of chia seeds


Preparation



  • Extract the pulp of half a ripe avocado and mix it in the blender with blueberries, almond milk and chia seeds.
  • Make sure everything is well integrated and serve instantly.


3. Soybean, banana and peanut butter shake


To get an 'extra' dose of vegetable protein you can make this soy shake. Its ingredients are light in calories and provide the body with carbohydrates, fats and antioxidants.

Ingredients



  • ½ cup soft tofu (100 g)
  • 1 cup soy milk (250 ml)
  • 1 frozen banana
  • ½ soup spoonful of peanut butter (5 g)


Preparation



  • Incorporate all the ingredients in the blender and process for a few minutes.
  • When all is well integrated, serve instantly.


4. Yogurt and fruit milkshake


A good option to recharge the body with energy with protein shakes is this recipe with yogurt and fruits. Due to its combination of ingredients, it is ideal to take before workouts or during breakfast.

Ingredients



  • ½ cup skim milk (125 ml)
  • ½ cup strawberries (100 g)
  • 1 cup natural yogurt (250 ml)
  • ½ cup orange juice (125 ml)
  • 2 tablespoons whey protein powder
  • 1 tablespoon honey


Preparation



  • Beat all ingredients at full speed until completely integrated and free of lumps.
  • Finally, serve and add ice to taste.


SEE ALSO: 5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning

5. Oatmeal and banana shake


Rich in fiber, protein and antioxidant compounds, it is one of the favorite protein shakes. Its ingredients have a delicious flavor that makes it easy to eat. It is recommended before training or in times of tiredness.

Ingredients



  • 4 tablespoons oatmeal (60g)
  • 1 ripe banana
  • ½ cup skim milk (125 ml)
  • 1 tablespoon protein powder (15g)
  • 1 tablespoon honey (15g)


Preparation



  • Add the oats to the blender and process with a chopped banana and skim milk.
  • Then, when it is homogeneous, add the protein powder and honey.
  • Finally, beat again and serve immediately.


Do you want to prepare these drinks to complement your diet? As you can see, they are easy to make and have many benefits. Choose the one you like best and enjoy it.