Taste: Protein shakes are a great tool to meet macro goals
April is one of those wacky months that seems to follow no real rules when it comes to the weather. It’s not surprising to see snow in the air one day and people in shorts and tank tops the next.
Most days have highs above freezing, but there could still be a winter storm warning.
It’s also the time of year when people start to think about their “beach bodies” and really start the full-court press to eat healthier and exercise.
In addition to eating more fruits and vegetables, many people try to increase their lean protein. Complete proteins help your body build muscle, bones, cartilage, skin and blood.
Adults following a 2,000-calorie per day diet would eat roughly 156 grams of protein each day, according to the U.S. Department of Agriculture guidelines. Individual amounts of both calories and macros vary based on weight, activity level and goals.
Macros — short for macronutrients — are protein, carbohydrates and fats. Micronutrients are things like vitamins and minerals.
Those looking to increase protein can turn to protein supplements, which include protein bars, premixed protein shakes and protein powder. Protein powder is most often made with whey, a byproduct of the cheese making process, but it can be made with vegan sources like soy and pea protein.
Soy and whey are both complete sources of protein, meaning all nine amino acids are present.
Protein supplements usually contain 20 to 30 grams of protein and most have other nutrients added.
People tend to like things like protein shakes and bars because they dose about 20% of the average daily recommended amount and go down fairly easily.
A protein shake — especially one made with only water or milk — is not a meal replacement shake. Protein powder included in a more substantial smoothie that features ingredients like yogurt, fruit or vegetables could serve as a meal.
A lot of people like to mix their protein shakes with coffee — some people will use those pre-made shakes like coffee creamer. I like to mix some coffee into my protein shake.
When it gets to be iced coffee season, I like to make a vanilla latte protein shake using almond milk or oat milk and instant coffee.
The key is finding a good protein powder. I tried a name-brand version from a company whose name could be translated to brawn dairy, but I’ve found I liked the store-brand versions from Target and Aldi best.
They mix up smoothly in a blender bottle and have a nice, creamy texture. The name-brand one was very chalky to me.
I use whey protein but non-dairy milks, mostly because mixing the whey with real milk is just too much dairy for my tummy. Eight-ounces of 2% milk adds an additional eight grams of protein, so it’s not a bad option for those that can handle it.
A vegan version would use soy or pea protein and a non-dairy milk.
While protein supplements make it easy to hit a target, they’re not a magic bullet for health. It’s important to eat plenty of fruits, veggies and whole grains, get protein from varied sources and get a proper amount of healthy fats, according to USDA.
A vanilla latte flavored protein shake in the morning is a quick and easy way to get an initial boost of an important macro.
Vanilla latte flavored protein shake
Ingredients
8 ounces milk, almond milk or water.
1 serving of protein powder. (This will be one or two scoops, depending on the brand.)
1 tablespoon instant coffee.
Instructions
Combine milk, protein powder and instant coffee in a blender or blender bottle. Shake or blend for 30 to 60 seconds until combined.
Serve over ice.
This article originally appeared on Aberdeen News: Taste: Protein shakes are a great tool to meet macro goals
