By making and drinking super protein shakes, you can improve your diet and nutrition. Protein is needed by the body to build and repair muscles, cells,
and bone. It is a long-lasting source of energy, and it is invaluable in regulating metabolism. You can purchase protein shakes that only require the
addition of water or milk, but these are very expensive. A better choice is to make one out of ingredients you can purchase separately.
Even though you probably do not want to pay the high price for complete protein powder shake mixes, you might want to buy a simple protein powder to
use as a base. You can get whey protein or casein protein, both products of milk, or soy protein powders. These base powders need other ingredients
which you can supply much cheaper than buying the complete shake powder.
Eggs make good ingredients for a super protein shake because they are such a complete food. They have the entire range of amino acids needed for
metabolism, and are about 11% protein. Since most of the protein is in the egg white, it is not necessary to use the yolk to get a boost in protein.
Eggs also have minerals such as calcium, iron and phosphorous, and vitamins such as B12, A, D and K.
Peanuts are high in protein, and so is peanut butter. A spoonful of peanut butter can be added to increase the protein in your super shake, as long as
you are not on a strict low calorie diet. Peanut butter can be high in sugar, and some of it is also high in fat. Shop the labels carefully to get a
natural, low-sugar, low-fat peanut butter if you want to use this ingredient.
Milk is a common ingredient in protein shakes, but there is no need to use cow's milk if you that is not your preference. Many people are allergic to
cow's milk, or lactose intolerant. Others make a choice to use vegetable sources of protein instead. Almond milk can be used, and soy milk is
especially good because of its high protein content. If you use cow's milk, skim or low-fat milk is preferred. Yogurt can also be used.
Fruits and Vegetables
One medium banana has about 1 gram of protein. It does not sound like much, but it is good for a fruit. Add some higher-protein veggies such as
spinach. The fiber in fruits and vegetables is also a good addition to a protein shake which could be constipating otherwise.
If you use some fruit, you may not need anything to sweeten up the super protein shake. If you do, use a natural sweetener such as honey. Experiment
with the amount so that you use the least amount you can and still enjoy your shake.
In fact, use any or all of these ingredients to make up different shakes as often as you wish. You have the power to be as creative as you want to be,
and the best super protein shake will be one you can drink with pleasure.