Protein Powder & Protein Shakes

My two cents about protein powder and protein shakes!

I make my protein power drinks myself. Why? Mainly cause its cheaper than store-bought energy drinks, easy to make, easy to consume (after a workout or yoga class) when I need a protein refill (for my tired body after a workout) and I’m happy that I don’t have to drink artificial flavors and all kind of sugary crap you might find in store bought versions.

Dont feel like reading cause your too hungry? Scroll to the end of the blog for 3 delicious protein shakes.

I don’t drink protein shakes every day, far from it. I try to get my nutrition from real food J as much as I can. However sometimes I don’t feel like cooking, I have no time to cook or I was very active I ‘ll make a protein shake and pimp it with fruit and veggies and turn it magically into a breakfast or lunch. I prefer drinking protein drinks after a workout (which can be a hike, a bike ride, a yoga class …).

Why Protein?  Your body needs protein daily for all kinds of reasons and it’s important to eat protein every day. You find protein in meat, fish, eggs, dairy and in plant-based foods like beans, pulses, grains (like oats, quinoa), seeds, nuts, avocado, vegan dairy products, …

What is protein powder? Simply put its protein in powder form extracted/isolated from foods which contains protein. So there are different protein powders :

1/ milk-derived powders like whey and casein proteins which I never use cause I try to eat vegan as much as I can.
2/ plant-based protein powders which are vegan/vegetarian, free of gluten and lactose made of soy, hemp, brown rice, peas, pumpkin seeds, sunflower seeds, … . Plant based protein powders are really easy to digest. I tend to add a lot of liquid (2 cups/ 500 ml) to my shakes such vegan milk, water, coconut water, …

I prefer flavorless vegan protein powders. Soy protein powders are my favorite, they are mostly flavorless. The main reason I prefer to use soy protein for my shakes is that soy protein (from soy beans) is a ‘complete’ protein since it provides all of the essential amino acids for nutrition. And it is  one of the least expensive sources of dietary protein.  Most other protein powders have some kind of flavor.

For more advanced food connoisseurs

Most plant proteins also contain essential amino acids  but not in the same amounts as amino acids as in animal sources. However it is possible to get all necessary amino acids for optimal body function with a balanced vegan diet.

Where to find protein powder? Most organic & health stores carry a wide range of different proteins powders. In most fitness centers, gyms you mainly find non vegan protein powders.
How to turn your protein powder into a breakfast or lunch.

  • Add veggies like spinach or kale
  • Add one piece of fruit like apple, banana, berries, kiwi
  • Add some fats like a tablespoon of chia, nut butters (peanut, almond butter), ½ avocado
  • Add more protein and carbo hydrates such a couple of tablespoon
  • Add some sweetness using stevia, honey, agave, ahorn syrup, …
  • Add chocolate flavor using raw cacao powder

Read also my Smoothie 101 blogpost Smoothies 101

 Green Power Drink

  • 2 tablespoons protein powder of your choice
  • 2 cups (500 ml) vegan milk (or water or coconutwater)
  • 1 handful of spinach
  • ½ cucumber
  • 1 apple (or apple, kiwi, or berries)
  • 1 tablespoon stevia (or a tablespoon of honey, ahorn, agave, ..)

Chocolate Power Drink

  • 2 tablespoons protein powder of your choice
  • 2 cups (500 ml) vegan milk
  • 1 banana
  • 1 handful spinach
  • 1 tablespoon raw cacao
  • 1 tablespoon stevia (or a tablespoon of honey, ahorn, agave, ..)

Berry Power Drink

  • 2 tablespoons protein powder of your choice
  • 2 cups (500 ml) vegan milk (or water or coconutwater)
  • 1 handful raspberries
  • 1 handful blueberries
  • 1 tablespoon chiaseeds
  • 1 tablespoon stevia (or a tablespoon of honey, ahorn, agave, ..)

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