Not everyone is crazy for the taste of protein shakes, but they're a necessary part of working towards gaining muscle mass. There are flavour enhancers you can include to your shake to make it better, though ideally they would also come with nutritional benefits of their own, including more protein.
Here are the best foods to add to your protein shake.
Peanut butter is an obvious default, especially with the plentiful options for high protein varieties. 2 tablespoons of peanut butter come with a whopping 8 grams of protein, and its a great way to hit your fat macros as well. Not only does it taste amazing, but peanut butter adds a thicker consistency to a shake that can sometimes be quite watery. If you don't like peanut, try almond, brazil nut, or macadamia butter.
A tablespoon of pumpkin seeds will add 3g of protein to your shake. Try to go for untoasted varieties so the flavour doesn't come out too strong. Pumpkin seeds also contain a wide variety of nutrients, and is an antioxidant. At the top of the list is magnesium, which keeps your vital functions healthy, zinc to support your immune system, and it is a source of omega-3s. Omega-3s are very important as they help boost recovery and muscle repair, especially if you've been working out hard.
Greek yoghurt comes from yoghurt that has been strained to remove its whey. It is slightly sour, but a fantastic protein source that many eat as breakfast. One 170g container has 17g of protein, which is a staggering amount. Add some to your shake to thicken it, and toss in some fruits or honey to improve the taste if you're not a fan of greek yoghurt's tang.
Not only do cacao nibs taste amazing, they also come in 4g of protein per ounce. Add it to your shake to make it chocolatey, and toss some berries or bananas in the mix for an added boost. They're also rich in fibre, with one ounce containing 9g. It's also rich in antioxidants, magnesium, and enhances your mood. This is because cacao works on your neurotransmitters, making them release feel-good hormones. You're doing good for your body and feeling great at the same time.
Quinoa was once the superfood of the moment, though now its faded into the background. This isn't a reason to disregard it, though, as quinoa remains as much of a fantastic protein source as ever, especially since its a grain substitute. 1 cooked cup of quinoa has 8 grams of protein. It also contains twice as much fibre as any other grain, is rich in magnesium, lysine for muscle repair, vitamin B2 for energy and iron to keep your oxygen supply steady. Blend it up into your shake, and enjoy.
Recommended Articles For You
We answer them for you.
Try to avoid committing these cardinal eating sins, and you're bound to see a difference.
Eat all your As, Bs, and Cs.
- October 11, 2017
- Beatrice Bowers