Build your own protein shake
PROTEIN shakes are a popular option for many people who are too busy to stand over a stove or who are trying to lose weight and pack as many healthy foods as possible into a tasty drink.
Dr Alfred Dawes, senior medical officer at Savanna-la-Mar Public General Hospital and director at Island Laparoscopy and Medical Care, said while he wouldn’t suggest replacing all meals with shakes as that is an unsustainable crash diet, shakes can be used for your in-between snacks.
He said many people have taken up the juicing craze and they add all sorts of greens and expensive super foods to their shakes. This often results in shakes that are not palatable, making the consumption process a chore rather than something to enjoy.
“The most important thing you want to do is to make your shake enjoyable. There are some simple additives you can add to your base that would give it different flavours.”
Dr Dawes said for building a protein shake you should:
1. Include as much protein and fibre as possible
When you do this, then you can add your super foods and your flavouring. “So if you want milk — one per cent low-fat milk, almond milk, or soy milk can be used as your base if you’re going for a milky-type shake. This can be fortified with extra protein from low-fat or no-fat Greek yoghurt. Just one cupful can give you almost half your daily requirements of proteins. You may also choose to add whey protein that you can get in food stores and some supermarkets and pharmacies,” he said.
2. Get a shake that makes you feel full
He said you may want to consider adding a banana, which is rich in soluble fibre and packed with vitamins and minerals. “The fibre in the banana is soluble and will help you to feel full after consuming the shake. I like to add spinach or kale; these are rich in antioxidants and nutrients which your body needs. Just a handful or fistful of greens can add enough nutrients per shake. You may also want to add fruits such as berries, grapes, watermelon or papaya,” Dr Dawes pointed out.
3. Opt for lighter shakes sometimes
“In doing this, stay away from milk-based ingredients. Instead, use water with different fruits. But try not to use too many fruits in your shake because they are a rich source of sugar, which will raise your blood glucose levels causing a spike in insulin that can counter your weight loss efforts,” Dr Dawes advised. He added that many people who are on these fruit and weight loss diets often wonder why they can’t lose weight, and explained that the effects of insulin make you gain weight as the blood sugar level rises when fruits are consumed in abundance.
4. Use natural sweeteners for flavour
Dr Dawes said he prefers natural sweeteners such as honey and fruits, but not too much. “If you are a coffee person you could add a teaspoon or two to your instant coffee and that will act as a nice sugar substitute. Instead of having a cup of coffee in the morning, your instant coffee could be used to flavour a chocolate or vanilla shake or simply to put with your milk or added natural sweeteners. This can give you a powerful protein-based kick-start or pick-me-up for the day instead of a sugary coffee and milk beverage.”
5. Don’t forget your water
He said your shakes can actually pull water into the intestines from the body if they are concentrated enough, and this can make you feel bloated and dehydrated. Dr Dawes also stated that you should be drinking at least 10 glasses of water per day if you’re on a regular diet, as this will help flush through your system and keep your energy levels up during the day.
For those interested in recipes, Dr Dawes mentioned that he takes his shake recipes from @chefbucka on Instagram, and follows the Instagram hashtag #BlendItLikeBucka for daily mixes.
