Here we all know how important it is to get enough protein and how convenient a protein shake can be to help you reach that goal. But there's a fine line between protein shakes that keep you full and shakes that are nothing more than a sugar rush in a glass (or bottle).
So that you get the most out of your shakes, we reveal the most common mistakes, so you can avoid them.
Most common mistakes when drinking protein shakes
You don't make your protein shake fill you up
Although a protein shake shouldn't normally serve as a meal replacement, it should be filling enough to keep you satiated until your next meal. You shouldn't feel hungry after having one.
Hearing your stomach rumble shortly after drinking a shake can make you more likely to ingest extra calories, especially sugars and fats, from another snack or by overeating during your next meal.
The solution is to add a balance of fat, carbohydrates, and protein to a shake to keep you full. It's best to add fruits and lots of veggies for fiber, like spinach, kale, or even cauliflower. Greek yogurt and protein powder are great ways to add protein, and the fat can come from things like nut butter, chia seeds, or flax seeds.
You use powders as the only source of protein
Protein powder may come to mind first when thinking about shake ingredients, but it's not the only way to add this crucial macronutrient. There is no hard and fast rule that protein powder is required in these types of shakes.
Whole grain foods like nuts, oatmeal, tofu, and more add protein to a shake without sacrificing taste and are also a smarter financial choice than protein powder. Plus, you'll get more vitamins, minerals, and other nutrients in natural, whole foods than in powders.
Focus on mixing smoothies with whole-food protein sources, like Greek yogurt, non-dairy yogurt, silky tofu, peanut butter, and seeds, for example.
You substitute a meal for a protein shake
Many experts do not recommend replacing whole meals with protein shakes. Doing so is another way to lose the nutritional value of whole foods.
A basic protein shake with a protein supplement and liquid probably does not provide the balance and nutrition to be considered a meal. Also, if it's not packed with a balance of protein, fat, and carbohydrates, it probably won't keep you full for long.
Enjoy a protein shake between meals instead of supplementing it. If you're making a balanced and filling shake, it should help control your hunger until you eat something bigger.
You are not picky about your protein powder
If you decide to use protein powder in a shake, first consider your nutritional goals, personal preferences, and other health concerns. Keep in mind that foods and supplements are not the same for everyone. There are products to meet different dietary needs like vegan, gluten-free, and high-calorie, for example.
For example, if you are allergic to eggs, you should avoid protein powder made from egg whites. If you are sensitive to dairy, powders made with whey can cause stomach pain or digestion problems.
Always read the nutrition information on packaged protein powders and shakes. Choose the ones that contain whatever you want, without a ton of unnecessary additives or ingredients.
You use artificial sweeteners
Adding artificial sweeteners to a protein shake may seem like a calorie-saving trick, but the effects may hurt more than they help. In fact, you could end up eating more than one food sweetened with these ingredients because it is perceived as a healthier option.
Additionally, artificial sweeteners have been linked to weight gain rather than weight loss, despite their reputation as a way to consume less sugar. According to a July 2017 review published in the Canadian Medical Association Journal, consumption of sweeteners such as aspartame and sucralose is associated with greater weight and waist circumference and a higher chance of obesity, heart problems, and type 2 diabetes.
Even if your goal isn't to lose weight by drinking protein shakes, there are healthier ways to sweeten a shake without any of the chemicals.
You can improve it by using fruit and other natural sources of sugar, such as a little honey or maple syrup, to sweeten a protein shake.
You buy pre-made protein shakes that look perfect
Ready-to-drink protein shakes come in handy when you're short on time, but watch out for ones that promise too much. Beware of catchy slogans or buzzwords that promise too good to be true.
Many have no evidence to back up their lofty claims. Most protein shakes are packed with many additives to help with mouth feel or taste, but are generally not an added health benefit.
Yet another reason why reading nutrition labels is so important. If you are not making your own protein shake at home, carefully scan a product's nutritional information. Look for short ingredient lists and avoid artificial sweeteners, carrageenan food additive, and lactose, if you are dairy sensitive.
You underestimate calories
Even if you're making a homemade protein shake with fruits, vegetables, nuts, and the best protein powder, the calories can add up quickly.
If you're looking at your smoothie, you may be tempted to add more of any of the ingredients than you really need, especially since drinking the calories is often less satisfying than eating whole foods.
Instead of improvising when filling the blender, research recipes and make sure to add the right amounts.
