When I start to work with clients for personal training, metabolic testing or coaching, I ask them to write me a food log for three to five days. Many clients make their own “protein” shake occasionally at home thinking it is a drink high in protein. I find the common ingredients in a protein shake are berries, banana, yogurt, juice and then a scoop of protein powder. Alert…that is not a protein drink but a high carb drink.
Why do we need all of those carbs especially if we are trying to avoid the blood sugar roller coaster and activating the fat storing hormone insulin. Instead of adding so much sugar to a protein drink, try to add more healthy fats plus the drink will be more filling and leave you satisfied for hours.
Try adding to your protein powder in a blender…
- Ice and water
- MCT oil (test amount so you don’t irritate the stomach)
- Avocado (try it before you gross out!)
- Coconut flakes (finely shredded work best)
- Nut butter
- Cocoa Nibs
- Maca powder
- Cinnamon
- Local farm full fat cream or almond milk if non-dairy
- BiPro protein powder
- BCAA powder if needed post workout
I prefer BiPro protein powder for plain 20 grams of protein (unfortunately not grass fed) or for on the go then I use Shakeology.
