To Shake or Not to Shake…Protein Shakes That Is!

June 17, 2014

I regularly get asked: “Should I do protein shakes and if so, when?”  I am a big believer in protein shakes as a supplement because it helps you get enough protein every day.  I also suggest you be very wise about what type and brand of protein supplement you choose.  If you are an active person or trying to lose weight, protein is essential to help build and repair muscle tissue.

One of the best times to drink a shake is a couple hours before bed in the evening.  Having protein before bed helps keep your metabolism elevated and also prevents muscle breakdown while you’re sleeping.  Check out this article from Jillian Michaels for more details:
I also like having a shake at night because it’s sweet and like dessert.  If you find yourself snacking or raiding the pantry at night, try having a protein shake instead!

It is also important that you include the protein shake calories in your daily meal planning.  You don’t want the shake to cause you to exceed your daily calorie goal.  Most quality shakes have around 100-150 calories and 25g of protein.  As you plan your day, factor this in your meal plan in the evening.  Here’s another great article with more specific instructions and suggestions for protein and meal planning:

Many days I’ll have a protein shake for breakfast and add fruit, almond butter or oats.  Below are a couple of my favorite recipes for morning shakes.  I wouldn’t do more than 2 shakes in one day as you want to get the majority of your protein from real food such as chicken, eggs, greek yogurt, fish, etc.  A morning shake is a quick way to get more protein during the day and it is fast and convenient.  I still have my shake at night (with only water or almond milk) and factor both in my meal planning.

As far as what protein powder to choose, make sure you choose one with as few ingredients as possible and no artificial sweeteners.  Whey protein is excellent, just make sure it doesn’t have added preservatives, artificial ingredients or Sucralose (Splenda).  Many common whey protein powders that you buy at Target or GNC have Sucralose and this artificial sweetener is terrible for your body.  Try to find one with Stevia which is a natural sweetener and much healthier! Two great brands of protein powder are Garden of Life Raw Protein and Dymatize Pursuit All Natural Whey Protein.  If you have more specific questions about protein shakes or meal planning, feel free to contact me and we can talk more!

191 Calories, 4.5g Fat, 11.5g Carbs, 27g Protein


Watermelon Strawberry Shake
2 Large Frozen Strawberries
1/2 cup Fresh Watermelon
1 cup Unsweetened Vanilla Almond Milk
1 Scoop Vanilla Protein Powder
368 Calories, 15g Fat, 34g Carbs, 31g Protein
Almond Butter Banana Oatmeal Shake
1 tablespoon almond butter
1/2 medium frozen banana
1/4 cup old fashioned oats
1 cup Unsweetened Vanilla Almond Milk
1 Scoop Vanilla Protein Powder

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