Plant based diets boast a variety of health benefits, but consuming adequate protein can be a challenge. Thankfully, there’s a solution: the plant based protein shake. Discover how you can create a powerful plant based protein shake with these proven tips.
How will you get enough protein? You would be hard-pressed to find a vegetarian or vegan that hasn’t been asked this question before. For many years this has been one of the most common criticisms of plant based diets. Without protein from animal sources, the concern is that these diets will be lacking vital macronutrients.
To address this issue, many opt to incorporate plant based protein in their diets. This is an easy and effective way to significantly increase your protein intake without having to rely on animal products. We’ve compiled seven tips below to help you get the most out of your plant based protein shake, so getting adequate nutrition doesn’t need to be taxing or boring.
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Make the Perfect Plant Based Protein Shake: The Top 7 Tips is an original (HealthXWire) article.
Plant based protein shake tips:
Add nut butter.
Adding a dollop of nut butter such as almond, cashew, or peanut butter will not only elevate the flavor of your shake but will also add additional protein to make meeting your protein requirements even easier. They are also high in essential fatty acids such as omega-3.
Furthermore, nut butter can thicken the consistency of the shake, making it more creamy and less watery.
Plant based protein shake tips:
Add fruits and vegetables.
Fruits and vegetables are essential for any balanced and healthy diet, but you can also add them to a plant based protein shake. This will not only improve the flavor but also increase your intake of fiber, as well as essential vitamins and minerals.
You can add berries like strawberries, blueberries, or raspberries, or tropical fruits like mangoes and pineapples. The natural sweetness and vibrant colors will make your shake both appetizing and nutritious.
Furthermore, if you’re someone who is averse to the taste of leafy green vegetables like kale and spinach but wants the health benefits in your diet, a plant based protein shake may be an optimal strategy. Blending these vegetables in a shake can help mask their strong flavor and make them more palatable.
Plant based protein shake tips:
Add spices.
While it may seem obvious that adding spices to your protein shake will improve its flavor, some spices also have health benefits. Cinnamon adds warmth and helps regulate blood sugar levels, while ginger can aid digestion and add a spicy flavor. Turmeric is another zesty option with a host of reported health benefits like improved memory, less inflammation, and a lower risk of heart disease. It is also thought to have a mitigating effect on depression.
Plant based protein shake tips:
Change the liquid base.
Adequate hydration is undoubtedly essential to your health, but water can be a little boring to drink— especially if you’re using it as the liquid base for a protein shake. Switch things up by swapping it out for a plant based milk like almond, cashew, or oat milk. This will improve the flavor and texture of your drink while also adding additional nutrients like protein and healthy fats.
Plant based protein shake tips:
Pair your shake with nutritional supplements.
It’s always a good idea to get your nutrients from bio-available sources, but for some, it may be easier to use supplements. Some supplements are even designed to work together with protein sources to fuel muscle protein synthesis.
Many protein powders contain additional vitamins and minerals but often not the full range necessary for a balanced diet. Figure out what your deficiencies are and pair a high-quality supplement with your plant based protein shake for optimal nutritional intake.
Plant based protein shake tips:
Change your meal timing.
Although it’s more common to down a protein shake after a workout, studies show that having a high-protein breakfast can benefit your weight loss and fitness goals by increasing muscle mass, calories burned, satiety hormones, and glucose regulation. If you’re trying to optimize the effects of your plant based protein shake, having it as your first meal of the day may be the ideal strategy to use.
Plant based protein shake tips:
Change the type of protein.
Not all plant based proteins are created equally. If your goal is to build and maintain muscles, pea protein may be ideal for you. A recent study suggests that pea protein may be even better than whey protein for promoting muscle growth and recovery. On top of that, pea protein has anti-inflammatory properties.
If you’re looking for a high-quality pea protein, Nuzest offers a protein powder called Clean Lean Protein. This pea protein powder is a complete protein source, meaning that it contains all nine essential amino acids as well as an additional 11 vitamins and minerals.
Nuzest also prides itself on putting out a clean product that is safe for everyone to consume. Its protein is from European golden peas isolated with water-based processing and free of gums and fillers for easy digestion. Clean Lean Protein is also hypoallergenic.
“We’re probably one of the very first very clean label brands out there,” CEO and cofounder Trevor Bolland said. “We don’t use any manufacturer’s processing aids in our products. We don’t need to use gums or emulsifiers.”
Prioritizing protein
Whether plant based or animal-based, it is of vital importance to get enough protein in your diet. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day or just over 7 grams for every 20 pounds.
You may want to consider plant based protein over its animal-based cousin due to the added benefits of plant based dieting. Research shows that plant based living offers a host of benefits such as improvements in blood pressure, cholesterol levels, and weight management. It has even been shown to help mitigate chronic illnesses like heart disease and diabetes.
It is far better to have some protein in your diet than none. If you want your protein shake to give you the most bang for your buck, however, it’s a good idea to use a high-quality protein source. Your body will thank you for it.
Further Reading
VegNews: Plant vs. Animal Protein: Which Is Best?
Very Well: Why Pea Is the Future of Plant Protein
U.S. News: The Best Protein Sources for Vegans, Vegetarians and Plant-Forward Eaters
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
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