Best Fruits and Vegetables to Mix with Protein Powder

Drinking a protein shake is one of the best ways to monitor your calorie intake and ensure that you get sufficient amounts of proteins in your diet. In your quest to find the best unflavored protein powder, it is important to look at other ingredients such as fruits or vegetables to incorporate in your protein shake recipe. You can check the Nutrisystem review by Total Shape for list of foods that will fit your nutritional needs to achieve your ideal shape. Most protein powders have a chalky taste to them and would be hard to drink on their own. You can jazz it up by adding other ingredients to your shake. Not only does the addition of fruits and vegetables add flavor, but they can also increase the nutritional value of your protein shake recipe. Below is a list of the best types of fruits and vegetables you can add to your protein shake mix. Coconut

Coconut is one of the most popular ingredients used when making protein shake recipes. One reason for its popularity is that coconut complements just about any protein powder mixes. It is also available in different forms, giving you more flexibility with its use. You can add coconut milk or blend coconut water into your protein powder shake. You can also use coconut shavings to add texture to your drink. Aside from adding flavor and texture to protein shakes, it is a good source of beneficial nutrients. Coconut is rich in B vitamins, dietary fiber, iron, and unsaturated fat. It also adds a sweet taste to your protein shakes that does not overpower any other ingredients you use. Banana Like coconut, banana is another popular ingredient or fruit used for protein shakes. You can add banana on its own or mixed with other fruits for more flavor and nutritional content. Bananas make an excellent addition to protein shakes because they add a creamy texture, as well as the right amount of sweetness. The best part is that bananas are packed with nutrients such as vitamin A that promotes good eyesight. It also has vitamin B6 that helps convert food into energy while reducing the risk of cardiovascular conditions. Bananas are also rich in vitamin C, potassium, and fiber. When choosing bananas for protein shakes, opt for the riper ones as they have more nutrients and are sweeter. The mushy texture of ripe bananas also makes them easier to blend and incorporate into your protein shake. Berries

Berries are commonly referred to as a superfood because they are naturally rich in nutrients and other beneficial properties. When you add them to your protein shake, these berries will also provide robust flavor to your shake. There are a variety of berries that are available in the market and you can choose ones that you like most. You can even try using different types of berries in one protein shake recipe to make it more exciting and flavorful, not to mention healthy. The most common types of berries used for making protein shakes include raspberry, blueberry, cranberry, blackberry, and more. You can use fresh or frozen berries since they can offer the same benefits to your protein shake recipe. Berries are also easy to mix with other fruits and vegetables. They go so well with bananas, chocolate, and matcha, to name a few. This will make it more fun to experiment with different recipes so you always have something new to try. Spinach When it comes to incorporating vegetables in your protein smoothie or shake, spinach is among the most popular choices available. It is the ideal option when you plan on making a green smoothie because it comes with a neutral taste so it does not affect the overall flavor. It also blends easily and does not create a lot of chunks in your protein shake, which is a good thing for those who like a smooth blend. As a bonus, spinach is a good source of vitamins and antioxidants. If you want to ramp up the health benefits of your smoothie or shake, then you definitely need this in your recipe. Some of the best combinations of ingredients you can add with spinach for making protein shakes include banana, flaxseed, coconut, berries, yogurt, and more. Carrots

A carrot protein smoothie or shake is another popular recipe, especially among health buffs. Carrot juices are known for their benefits due to being packed with protein and fiber. You can add carrots to your protein powder shake and it would make a complete meal replacement ideal for breakfast or a light lunch. You can also blend carrots with other fruits and vegetables such as orange, pineapple, mango, and berries to add flavor. It is a great choice of protein shake recipe for a post-workout recovery drink, too! Variety is the name of the game here. Make sure you incorporate different fruits and vegetables in your protein shake recipes in order to get a variety of nutrients, too. Plus, it makes your protein shake recipes more exciting and delicious. Make it a habit to stock up on healthy foods so you can easily incorporate them when making protein shakes.

How to Make a Whey Protein Shake With Fruits

You can use fresh or frozen fruit when making a whey protein shake. Image Credit: Arx0nt/Moment/GettyImages If you need a quick boost of energy before a workout or a refreshing recovery drink after you exercise, drinking a whey protein shake is a great option. Blend in some fresh fruit, and you’ll have a grab-and-go meal that not only satisfies hunger but also helps you met your daily protein needs.

Tip

You can use fresh or frozen fruit when making a whey protein shake. For the best results, use a blender.

Whey Protein Shake

Whey protein is a by-product of the cheese-making process, according to the Mayo Clinic. Along with casein protein, whey is one of the two main proteins in milk, which is important to note for people with a dairy allergy or lactose intolerance. Since whey protein powder contains all of the amino acids your body needs, it’s considered a complete protein, which makes it a good choice for building muscle, according to the Cleveland Clinic. For muscle growth, they say whey protein and whey isolates are your best options since they have a high biological value. In other words, your body can easily absorb and use whey protein. A January 2016 meta-analysis published in the journal Sports Medicine found that whey protein supplementation, administered alone or as part of a multi-ingredient, in combination with resistance training, was associated with small extra gains in fat-free mass or lean body mass. According to the USDA, one scoop of whey protein powder isolate has 103 calories, 0 grams of fat, 8 grams of carbohydrates, and approximately 18 grams of protein. It’s important to note that these figures are based on a generic protein powder. For exact nutrition information, refer to the product label on the protein powder you’re using.

Tips for Making Fruity Shakes

Once you’ve settled on a protein powder, it’s time to experiment with some different recipes. To make your whey protein shake easy to consume, you need to add a liquid such as water, milk, almond milk or juice. For a low sugar shake, stick to water or unsweetened almond milk. Some people like to use a fruity protein powder flavored with their favorite berry, but you can also buy plain or vanilla powder and add fresh or frozen fruit. When it comes to fresh or frozen the Academy of Nutrition and Dietetics says all fruits, whether fresh, frozen, canned or dried are good for you. However, if you buy frozen fruit, make sure it is only the fruit and does not contain any added syrups. And avoid using canned or dried fruit. They don’t mix well in a whey protein shake. A simple fruit protein shake could include the following ingredients:

• 1 scoop of protein powder
• 1 cup of liquid such as water, milk, almond milk
• 1/2 cup of ice (if you are using fresh fruit)
• 1/2 cup of berries like strawberries, raspberries, blueberries, blackberries,
• 1/2 banana
• 1/2 cup of pineapple or mango
• Add all of the ingredients to a blender and blend on medium for 60 seconds or until you reach the desired consistency.

Note: If you are using frozen fruit, you can skip the ice. To make fruit protein shakes that are thick, add less liquid. If you like your whey protein shake thin and easy to drink, stick with the recommended amount of liquid or add more. When using a blender, you can always add as you go. If fruit protein shakes are part of your regular diet, consider swapping out the ingredients a few times a week. Papaya, peaches, grapes (frozen works the best), coconut and kiwi are all excellent additions, and when combined, make the best breakfast protein shake.

Whey Protein Dangers

In general, whey protein powder is safe for consumption. That said, there are some things to consider before you add this supplement to your diet. The U.S. Food and Drug Administration does not review dietary supplements for safety and effectiveness before they’re marketed; that’s left up to the manufacturer. Which means you need to do your research before buying protein powder and pay attention to any adverse side effects. According to the Mayo Clinic, certain medications and whey protein may not be a good fit. Albendazole, which is a parasite-killing drug, may not work as well if you’re also using whey protein. Alendronate, which treats osteoporosis, might not be absorbed as well, and whey protein powder may also limit the absorption of certain antibiotics such as quinolone or tetracycline. Additionally, Harvard Health reports that a nonprofit group called the Clean Label Project screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals, pesticides or other contaminants. The problem, they say, lies in the manufacturing process or the existence of toxins in the soil. It’s always a good idea to talk with your doctor if you have any questions or concerns about adding a supplement to your diet.