It is used to make tissues, support immune function, produce enzymes and hormones, helping to build bone, cartilage, hair, nails and skin and so much more.
So, whether you’re an athlete or not, ensuring you get enough protein in your diet should be a priority!
Whichever group you belong to, let’s show you how to get more protein in your protein shake starting with possibly the best option.
Perhaps we’re a little biased, but did you expect us to not recommend this option?
Simply blend some cubes in with your protein shake, drink and enjoy.
You may just like to keep it simple and add some extra protein powder into your existing protein shake.
Some protein powder options for you include (there are many, many others):
- Made from cow’s milk but contains little lactose
- Sold in most supplement shops
- Vegetarian, but not vegan, friendly
- Supports glutathione production, necessary for cell protection and detoxification
- Collagen protein
- Vegan and vegetarian friendly
- Almost a complete protein, containing 9 essential amino acids
- Vegan and vegetarian friendly
- Contains the easily digestible proteins, albumin and edestin
- Vitamin and mineral rich
There’s a reason that old school athletes cracked eggs and drank them.
They’re very accessible and quite a cheap alternative to use to boost the protein in your shakes.
Eggs are a great source of omega 3s, choline, some B vitamins and are a complete protein.
Unfortunately, it’s one of the more common foods to have an allergy towards.
Consuming eggs raw, in a protein shake, smoothie or otherwise, does have its potential risk of food poisoning.
So beware of this if you’re considering raw eggs as your source for extra protein.
You could consider taking the safer option if you do want to try adding egg protein to your protein shake by using an egg protein powder instead.
Seeds and nuts
There are some seeds and nuts that have a decent amount of protein and can be added whole, crushed or fully blending into your protein shake.
- A high source of zinc, magnesium, iron and selenium
- All the benefits of hemp protein listed above, plus more essential fatty acids
- Alongside the high protein, almonds are also a source of antioxidants such as vitamin E
A word of warning, the flavour and texture of your protein shake will change to being a lot nuttier if you’re adding this ingredient to your protein shake.
Get your algae on
Spirulina and, to a lesser extent, chlorella are 2 algae’s that pack a protein punch, with so much more to offer.
These algae protein boosters can have a great effect on taste and the colour of your protein shake too.
When adding greens into anything, whether it be to your protein shake or your frozen smoothie, they tend to overpower the taste of most ingredients.
So start with, use a small amount of greens and slowly add more each time working up to a level you can handle.
The base of your smoothie is yet another way to get in some more nutrients.
Soy milk, cow’s milk, oat milk and hemp milk are some of the higher protein options to choose from.
Be wary though, soy and dairy are also common allergens whereas plant based milks tend to have less.
Where to next?
If you’re looking at using the protein ingredients above and you use a protein shaker to make your protein shakes, it probably won’t do the job properly.
Most of these extra protein sources require a fairly good blend, so we’d suggest only adding them to get extra protein if you’re using a blender.
We have a good article about choosing the right blender for you already written if you don’t have a blender, “Buying a blender”.
You can still use your protein shaker after to make it easy to take your blend to the gym or work, so don’t throw it away just yet.
The hardest part now will be figuring out where to start!