5 Ways to Start The Day: Kindra’s Protein Shake Concoctions

Yesterday on Facebook we posted a tip from the minds at Metabolic Effect about replacing cereal with a protein shake in order to get the body into fat burning mode and start the day off right. In response, one of our favorite followers asked us a very logical question: “Got any good shake recipes?” Turns out, we do. The following five concoctions were developed by our trainer and nutrition coach for a local coffee shop. Taste-tested by a group of fitness and non-fitness folks alike, these formulas were met with rave reviews and we are certain you will enjoy them too.

One final note before we share: many of you have asked us what type of protein powder we recommend to our patients and clients. The answer is,”it depends.” In terms of pure protein quality, we defer to the Protein Efficiency Ratio. The PER assigns proteins a score of 0 to 1 according to its ability to support muscle gain. On that scale of 0-1, non-denatured whey scores 1.5, far better than perfect. In addition, non-denatured whey also tends to taste better than it’s more processed whey counterparts and has a number of immunological benefits as well. The brand we recommend is Jay Robb, available online at most large supplement stores. That said, a non-denatured whey is not appropriate for clients and patients with lactose intolerance. For these clients, the next best option is a quality hydrolyzed whey, with a PER of 1.4. Of the non-denatured whey formulas on the market, Kindra suggests GNC Pro Performance Wheybolic Extreme 60. While she isn’t a fan of some of the sweeteners in that product, she concedes that it tastes good and even her lactose intolerant clients have experienced almost no digestive upset when using it.

For clients and patients with a whey intolerance or who wish to avoid eating animal proteins, the issue becomes a bit more complex. The only “perfect” vegetarian protein (with a PER of 1.0) is soy. Soy, unfortunately, is a phyto-estrogen and as a result, not something we prescribe liberally, especially to people who are trying to lose weight. So what is a vegetarian client to do? Our best suggestion is a quality vegan protein, specifically, Vega Sport. A mix of pea, SaviSeed, brown rice, hemp and alfalfa proteins, Vega Sport supplies all 9 essential amino acids, something key to protein synthesis and a rarity in non-animal protein powders.

We hope this short primer on protein is helpful. The recipes below call for whey, but substitute with Vega Sport or your favorite protein powder as you see fit. Enjoy!

Peanut Butter Cup

A great breakfast or meal replacement recipe. Not appropriate within the hour before or after exercise.

20-40 g chocolate flavored whey protein powder
1 Ripe Banana (4.2 oz)
¼ c Creamy Organic Peanut Butter

Combine all of the above in a blender and process until smooth. Enjoy.

Orange Creamsicle

Best post workout when the body is in need of the additional sugar in the juice concentrate

20-40 g vanilla flavored whey protein powder
2.5 ounces Frozen Orange Juice Concentrate
1 c Ice

Combine all of the above in a blender and process until smooth. Enjoy.

Banana Cream Pie

Best post workout when the body is in need of the additional sugar in the banana and cookies

20-40 g vanilla flavored whey protein powder
1 Ripe Medium Banana (4.2 oz)
8 Vanilla Wafer Cookies
1 c Ice

Combine all of the above in a blender and process until smooth. Enjoy.

Very Berry Post Workout Recovery Shake

Good Anytime!

20-40 g vanilla flavored whey protein powder
¾ Frozen Mixed Berries
 1 packet Emergen-C, berry flavor

Combine all of the above in a blender and process until smooth. Enjoy.

Strawberry Banana

Best post workout when the body is in need of the additional sugar in the banana

20-40 g vanilla flavored whey protein powder
1 Ripe Medium Banana (4.2 oz)
1.5 c Frozen Strawberries

Combine all of the above in a blender and process until smooth. Enjoy.

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About alpine integrated medicine

AIM is based on the idea that when we martial our collective expertise, we can achieve great health outcomes for our patients. A truly integrated clinic, AIM's practitioners work together to provide an experience tailored to each individual. We believe in the power of natural healing, combined with the most current medical science available.
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8 Responses to 5 Ways to Start The Day: Kindra’s Protein Shake Concoctions

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