How to Make the Best Protein Shake

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Are you ready to craft your best protein shake, start by pinpointing your preferred flavor. Afterward, become a pro at selecting the ingredients that align perfectly with your caloric and macronutrient objectives. In my own protein shake recipe, my priority order typically revolves around protein, followed by fat, and ultimately, carbohydrates.

Best Protein Shake: Protein

Protein boasts an array of flavors. Discover your palate’s preference. When selecting your go-to protein, decoding a nutrition label is key. I’ve shared the link to the comprehensive article on this topic for your reference. In my recommendation, opt for a protein powder that’s high in protein content (around 20g per scoop), low in fat (around 1g), and boasts minimal carbs (less than 5g). Thankfully, this profile is readily available in most whey protein products.

Best Protein Shake: Fat

The primary hurdle with typical store-bought protein shakes lies in their reliance on peanut butter or some nut butter variant as a foundational ingredient. Let me shed light on why powdered butters are the superior choice. Take, for instance, your regular Jiffy Peanut Butter, where one serving equates to 2 tablespoons. In this portion, you’re ingesting a staggering 190 calories and a hefty 16 grams of fat. Now, juxtapose that with Barney Powdered Almond Butter, which, for the same 2-tablespoon serving, contains a mere 45 calories and just 1 gram of fat. The majority of powdered alternatives out there surpass the conventional nut butters, so it’s all about discovering which one tickles your taste buds! This is precisely why mastering the art of deciphering nutrition labels is absolutely CRUCIAL!

Best Protein Shake: Carbohydrates

Understand Glycemic Index

Lastly, let’s talk about the significance of carbohydrates when crafting the ultimate protein shake. Enter the Glycemic Index (GI) – your new best friend! You might be thinking, “I don’t have diabetes; this doesn’t concern me,” but let me assure you, it absolutely does. To grasp why, let’s start with a quick rundown of what GI entails:

1. It’s a rating system that ranks carbohydrate-containing foods (0-100) based on how high they can raise your blood glucose (aka blood sugar) levels
2. Foods low (less than 55) on GI tend to raise blood glucose slowly and steadily
3. Foods high (above 76) on GI tend to raise blood glucose rapidly

Now, why does GI matter? Well, foods low on the GI scale help maintain stable and lower blood sugar levels, which can aid in weight management and curb those intense sugar cravings we all know too well. In an enlightening Forbes Health article, registered dietitian Kelly Jones also notes that a low GI diet “supports consistent physical and mental energy levels, as well as mood and appetite control.”

But don’t fret about your protein source; most protein options align well with these principles.

Milk Base

Finally, it’s worth noting that most protein shakes incorporate some form of milk. Milk typically ranks low on the GI scale, but there’s a catch—it’s often packed with fat and sugar, so it’s wise to exercise caution. Let’s break down a comparison between regular milk and the Ripple Milk featured in this recipe:

For a single serving (1 cup equals 8 fl. oz.) of regular Horizon Whole Milk, you’re looking at 160 calories, 8 grams of fat, 13 grams of carbohydrates, and a hefty 12 grams of sugar.

Now, on the flip side, one serving (1 cup equals 8 fl. oz.) of Ripple Milk weighs in at 70 calories, 4 grams of fat, zilch in the carbohydrate department, and a perfect zero grams of sugar. Both options boast the same protein content, offering a solid 8 grams per serving. That’s quite a substantial contrast, don’t you think?

Conclusion

I can assure you that incorporating these minor adjustments into your dietary choices can yield significant results on your weight loss journey. It’s all about being purposeful with our food choices. At times, we become fixated on singular aspects like calorie counts or carbohydrate intake, inadvertently overlooking the essential balance needed for overall health and well-being.

Items needed to make the Best Protein Shake

1. Nutribullet Personal Blender
2. Pure Label Nutrition Whey Protein Isolate or Isopure Zero Carb Whey Protein Powder, Creamy Vanilla 
3. Ripple Foods Original Unsweetened Nutritious Pea Milk
4. Barney Butter Powdered Almond Butter, Unsweetened

Best Protein Shake

Dr. Jamie Velazquez

Understanding how to create your best protein shake.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Servings 1 serving

Calories 237 kcal

Equipment

• 1 nutribullet

Ingredients

  

• 1 cup Unsweetened Ripple Milk
• 1 scoop Nutrition Label Whey Protein Vanilla
• 2 tbsp Barney Powdered Almond Butter
• ½ cup ice (or to your consistency)

Instructions

 

• Pour 1 cup of ripple milk into nutribullet cup
  1 cup Unsweetened Ripple Milk
• Pour 1 scoop of pure label nutrition whey protein into nutribullet cup
  1 scoop Nutrition Label Whey Protein Vanilla
• Add 2 tablespoons of Barney Almond powder
  2 tbsp Barney Powdered Almond Butter
• Blend ingredients
• Add ice to consistency you like your smoothie
  1/2 cup ice (or to your consistency)
• Enjoy!

Notes

Add all ingredients to your nutribullet personal blender. Blend until mixed, then add your ice. I usually add about 1/2 cup of ice, but I like my protein shakes to be thicker. If you like yours not as thick, just start with a 1/4 cup and go from there. You can change up your flavor with your protein!  Enjoy!  My recipe macros are below. 

Calories: 237

Macros: Carbs 9g, Fat 5.5g, Protein 38g

 

Directions for Use

So, here’s a question for you: What’s been the biggest hurdle in your personal weight loss journey? Share your thoughts in the comments below! Your experience might resonate with others and provide valuable insights.

Refill Your Knowledge HERE.

“Your health is your most valuable possession. Take care of it, nurture it, and make informed choices for a well-rounded life.”

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