Bodybuilders, dieters and cleanse aficionados swear by protein powder. Reason? They are loaded with amino acids that are needed for energy and muscle growth.
Protein powder gets easily absorbed during the first 30 minutes after a vigorous workout. Appetite of a person decreases after a large amount of exertion. To feed the body with important proteins during this duration, smoothies are a great way.
Take a look at 4 different proteins along with some yummy & healthy recipes.
1. Whey Protein
Among the two main proteins found in dairy products, Whey is one. It is easily utilized by the body as compared to other dairy protein, casein. Being easy and inexpensive, it is personal favorite of bodybuilders and individuals who are trying to lose weight with high protein diet. It comes in two forms:
- Whey protein concentrate
- Whey isolate
Try the below given recipe for a healthy and delicious high-protein shake.
- 1 scoop chocolate whey protein powder
- 2 Tbs. shredded coconut
- 2 Tbs. sliced almonds
- 1/2 cup vanilla almond milk(unsweetened)
- Ice cubes(5-7)
Blend protein powder, milk and ice to any preferred texture. Top with almonds and coconut. Enjoy your shake.
2. Egg White Protein
Egg white protein is the dried and powdered form of the whites of a chicken egg. Individuals who are lactose allergic can take it as lactose-free protein powder. Egg white or you can say albumin digests at moderate rate and is way different from slow-burning casein or rapidly-burning whey. You will be glad to know that this protein offers all the 10 essential amino acids.
Enjoy the deliciousness of egg white protein in a tasty smoothie by trying this recipe.
- 1/3 cup of 100% juice
- 1 scoop egg white protein
- 1 cup frozen berries
Blend all the ingredients together in a blender and your smoothie is ready.
3. Ready-to-Use Bone Broth
Bone broth is a high-protein broth prepared from bones and a small amount of meat. To extract minerals, collagen and other nutrients, it is simmered long enough. For those who don’t care for sweets, it is the ideal savory soup. As collagen acts as the building blocks for healthy hair, skin, and nails, it offers relief from hair thinning, wrinkles and brittle nails.
Check out the recipe to use bone broth for ultimate shake.
- 1 scoop bone broth protein powder
- 1 tsp. each of carob powder, raw honey and instant coffee crystals
- 1/4 cup raw cashews
- 2 Tbs. powdered cocoa
- 1 banana
- 12 ounces coconut milk
Blend all the ingredients. Blend with ice to cut the density. You can also dense it by freezing the banana.
4. Vegan and Vegetarian Protein
The most common protein powders are vegetarian-friendly. However, as they are sources of animal protein, they are not vegan-friendly. Most of the vegan proteins are fermented or sprouted. Hence, they are loaded with nutrients and are easily digestible.
Pea protein powder is a powerful and hypoallergenic protein boost. It curbs the appetite, thickens muscle, regulates blood sugar and promotes healthy kidneys.
Brown rice protein powder is also a great choice for people who want to lose weight. Rich with antioxidants, it has amazing benefits when it comes to the liver and hormone-balancing agents.
Soy protein powder is known as the most commonly used vegan protein. When fermented and organic, it is considered the best as this denatures the xenoestrogen hormones present in the plant. These hormones are significant for perimenopausal and post-menopausal women and help to mitigate related symptoms.
Vegan protein powders are wonderful to blend into smoothies. Take a look at one of the recipes:
- 1 scoop protein powder of choice
- 1 small apple
- 1/2 tsp. Nutmeg
- 1/2 cup unsweetened coconut milk
- 1/2 cup rolled oats
- 1/2 tsp. cinnamon
- 1 Tbs. almond butter
- Ice cubes(3-4)
- 1/2 cup cold water
In a blender, pulse the oats and water for a few seconds followed by soaking for one minute. Now add the remaining ingredients and process until smooth. Add a touch of raw honey or choose a vanilla protein powder to make it sweeter.