Protein shakes offer active adults a great opportunity to get needed nutrients while satisfying the demands of a busy lifestyle. Because protein shakes can be taken along anywhere, they're a welcome alternative to making time for a sit down meal. But as convenient as ready to drink shakes are, you can mix a lot more nutrition into powdered proteins. Take nutritional support to the next level using an electric blender.
Fruit - Adding small amounts of fruit to your protein drink can greatly improve the taste while adding some carbohydrates and calories to the meal. If you're watching calories and don't want to consume too many simple carbs, stick with low-glycemic choices like blueberries or strawberries. A half cup of blueberries amounts to just 42 calories with about 12 grams of carbs. If you want to gain weight and add muscle, toss in more fruit to pump up the calorie content. A medium size banana will add close to 30 grams of carbs to your protein shake.
Vegetables - Although this may seem like an odd pairing for a protein drink, vegetables provide vitamins, minerals and fiber. When blended up properly, you won't even be able to taste them, but you'll still benefit from the added nutrients. One cup of raw spinach adds iron, calcium and fiber to your protein shake. Blend it in thoroughly and your taste buds will never know the difference.
Essential Fatty Acids - Another excellent addition to your protein shake is essential fatty acids in the form of flaxseed or fish oil. Omega-3 fatty acids are difficult to obtain through food, so adding them in supplemental form is a wise move. Fats should always be consumed cold because heat changes the structure of their molecules. One tablespoon of flaxseed oil can add almost 8 grams of omega-3s to any protein drink.
Natural Mr. Olympia
John Hansen
