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. Although a complete and healthy diet is required to achieve the goals, these drinks are excellent allies for nutrition.

It is true that the industry has developed several formulas that allow you to prepare them almost instantly, with or without added ingredients. However, there are also natural recipes that concentrate the high-quality proteins that some foods provide.

Still not including them in your eating plan? Despite their fame, many still do not know what they are for. Therefore, below we want to review its main benefits and five ways to prepare them at home. Take note!

Benefits of protein shakes that you should know

Including protein shakes in your diet is an effective method to help meet your daily protein needs. A sedentary person requires at least 0.8 grams of protein per kilo of weight and up to 2 grams when doing sports.

This essential macronutrient is part of the main structures of the body and is involved in important processes such as metabolism and hormone secretion. Thus, its correct assimilation contributes to taking care of health and improving weight. Why is it good to drink protein shakes?

• They are supplements that support the development and maintenance of muscles, especially by maintaining a regular physical training, according to a study published in the journal “Nutrients.”
• 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 infections.

• They allow you to follow a healthier diet to control overweight.
• They have a satiating effect that helps to avoid overeating, as stated in an article published in the journal “Physiology & Behavior”.

Delicious protein shakes to include in your diet

Many foods that contain protein, such as vegetables, seeds, or nuts, can be helpful when making protein shakes. All recipes can be taken before or after workouts.

1. Coconut milk and mint shake

In addition to containing a significant supply of protein, this delicious drink contains fatty acids, carbohydrates and vitamins and minerals. Therefore, it is ideal for improving physical performance and strengthening muscles.

Ingredients

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

Preparation

• Pour all the ingredients into the blender and process them until you get a smooth drink.
• To finish, serve it without straining and drink it as soon as possible.

2. Avocado, blueberry and almond milk smoothie

This alternative is one of the most complete and delicious protein shakes. Contains high-quality protein, antioxidant compounds, and healthy fatty acids. In addition, it provides dietary fiber and is good for anxiety and poor digestion.

Ingredients

• ½ ripe avocado.
• ½ cup of blueberries (100 g).
• 1 cup of 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 the blueberries, almond milk and chia seeds.
• Make sure everything is well integrated and serve instantly.

3. Soy, banana and peanut butter smoothie

For an ‘extra’ dose of plant protein you can make this smoothie with soy. Its ingredients are light in calories and provide the body with carbohydrates, fats and antioxidants.

Ingredients

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

Preparation

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

4. Yogurt and fruit smoothie

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 of skim milk (125 ml).
• ½ cup of strawberries (100 g).
• 1 cup of plain yogurt (250 ml).
• ½ cup of orange juice (125 ml).
• 2 scoops of whey protein powder.
• 1 tablespoon of honey.

Preparation

• Beat all the ingredients at maximum speed, until they are completely integrated and without lumps.
• Lastly, serve it and add ice to taste.

5. Oatmeal and banana smoothie

Rich in fiber, protein, and antioxidant compounds, it is a favorite protein shake. Its ingredients have a delicious flavor that facilitates its consumption. It is recommended before training or in times of fatigue.

Ingredients

• 4 tablespoons of oats (60 g).

• 1 ripe banana.
• ½ cup of skim milk (125 ml).
• 1 tablespoon of protein powder (15 g).
• 1 tablespoon of honey (15 g).

Preparation

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

Include protein shakes in your diet

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

However, remember to carry out a varied and balanced diet to improve the functioning of the body.