One of the things that most of my clients love to incorporate is a nutrient dense breakfast protein smoothie. How healthy are protein shakes?
They are only as healthy as the ingredients that go into them! So if we’re talking buying a bottle from the store – chances are taste becomes more important than health. When a brand wants to sell their product, they have to ensure people understand it, can afford it, like it, and will buy it. And then the focus is on repeat business (taste). I have not found any ready-made protein smoothies that are NOT full of sugars and additives. It’s the nature of the business.
For this reason, I advocate for MAKING homemade protein smoothies. This means that you have to invest in some protein powder varieties (whey protein, pea protein, soy protein, etc.), and some fruits/vegetables that blend well together. In addition the protein smoothie is an excellent carrier for other superfoods (nuts, seeds, fiber, spices, fats, omega-3s, herbs) that add to the taste as well as the nourishment.
What are the benefits of the concept of protein smoothies? When incorporated on a daily or almost daily basis, they provide a convenient (could be packed to-go in the early mornings) medium of consuming a nutrient rick breakfast every day. Most of us don’t have a lot of extra time in the mornings, and many of us are on the go. The idea of blending some healthy foods together into a shake and drinking it becomes one that many people are willing to try. Once they realize it satisfies them, is easy to make, easy to digest, hydrates them, is versatile, has endless varieties depending on various ingredient combinations, prevents the munchies later, and empowers some weight loss in a comfortable way – many of clients are on-board to do it long term. And I didn’t even mention that it becomes very easy to add superfood key ingredients (turmeric, psyllium husk, flax seeds, etc) so that that decadent protein smoothie becomes an immune booster, and a natural detoxifier.
What are examples of the “better” ones? The “better” ones are homemade, have no added refined sugar, and have no dairy. They are based in water and have 30-40% fruits, 40-50% vegetables, and the remainder is filled with protein and superfood toppings. Ideally you drink a different flavored/colored smoothie every day/week so the body gets a chance to get the various nutrition it needs in a week.
What are the drawbacks? It takes some time to buy and prepare the foods you would want to use in the quick morning smoothie blends. But I find that once/week or once/month, you can buy, wash, cut, and pack individual ziplocs of the smoothie ingredients and then FREEZE them. This way in the morning, you just grab a bag – add protein, seeds, nuts, husk, and blend. Voila – you’re done!
Do they help with building muscles? The different qualities of each protein would help in different ways – but generally speaking increasing your protein intake would help to repair muscles during a process of building or recovery. This means a protein smoothie is useful BEFORE or AFTER a workout. Is there a healthier alternative? The only way to get the benefits discussed are to ingest real foods. It may take a while to actually eat all of these things during the day – and you have to find the time to prep and eat them; or come up with a system that you quickly blend these amazing foods and drink them to jump start your day. My husband and I can vouch for our mornings being complete with our smoothies. Additionally I talk about protein smoothies in my TedX Talk too. They are a means of great power, energy, and recovery.
