But What About Protein Shakes?

Green Apple Shake with Goji Berries

Whey protein powders are big business – just pick up any muscle or fitness magazine and look at the ads. Many believe that protein supplementation is necessary to achieve their goals, and will consume massive quantities of the stuff thinking they’ll end up looking like the models in the ads. With such persuasive marketing, it’s no wonder people get duped.

Regardless of what the magazines promise, real food is, and always will be, the most important component of any human diet. Real food contains a host of micro-nutrients that work together (including some nutrients that have yet to be studied).  Real food requires real digestion, which results in a thermogenic effect (your body will burn calories processing the food in your stomach).  In fact, the reason we exist today is because our ancestors chose nutritious whole foods that allowed them to successfully pass on their genes to us through natural selection. Protein shakes were not part of the ancestral diet.

So why talk about protein supplements at all?  Isn’t whey derived from dairy – a paleo no-no?  The truth is, when faced with time pressures, meal prep chores, the need to eat right after a workout, etc. –  sometimes the best laid plans go awry.  If you don’t have the right foods ready at the right times, you’re doomed.  In those cases, shakes can be part of an overall food strategy. In other words, they are a back-up plan.

On any real-food plan, it follows that liquid shakes should resemble a meal as much as possible.  A shake should contain high-quality protein, good fats, antioxidants and more. You’ll need a liquid base (almond milk or green tea are excellent), a high quality protein powder (non GMO, pesticide-free, hormone and antibiotic-free), a source of greens (sea vegetables or other greens supplement, or raw spinach or kale), a source of fat (hemp seeds, mixed nuts, coconut milk, almond butter, flax oil), and some fruit such as frozen berries, apples, peaches or pineapple. With those basic ingredients, a protein shake can actually resemble a meal – and there are literally hundreds of variations.  Customize the serving size and fat/carbohydrate content according to your needs. Post-workout shakes and those consumed earlier in the day can contain more carbohydrates (i.e. more fruit), while shakes consumed later in the day should contain a greater percentage of fat and vegetables.

Try blending any of the following in a good blender:

Pear and Kale Smoothie (anytime)

• 1 c unsweetened almond milk
• handful kale leaves
• 1 pear, cored
• fresh ginger, grated
• 1/4 c coconut milk (full fat)
• 1 scoop Probiotic Whey Isolate (natural)
• few mint leaves
• 6 ice cubes

Chocolate Banana Nut (post-workout)

• 1 c unsweetened chocolate almond milk
• 1 scoop Probiotic Whey Isolate (chocolate)
• 1 banana
• 1 T almond butter
• few chopped pecans
• 1 t Schinoussa Sea Vegetables
• few organic cacao nibs (raw chocolate)
• 6 ice cubes

Green Apple Shake (anytime)

• 1 c unsweetened almond milk
• one apple, peeled and cored, diced
• 1 scoop Probiotic Whey Isolate (natural)
• handful spinach leaves
• 1 T flax oil
• 3 T grated or chopped almonds
• 1 T toasted sesame seeds
• dash cinnamon, nutmeg
• 6 ice cubes

As to the subject of whey protein, a lot of the stuff on the market is sub-quality and contains fillers and substances to be avoided (sucralose, artificial sweeteners or flavors, etc). And there is the concern of hormones in milk, particularly estrogens and insulin.  If you choose a whey protein, it’s particularly important to get one that is free from hormones and antibiotics. From an evolutionary standpoint, non-human milk was introduced into the diet around 10,000 years ago, so it’s fairly “new” in evolutionary terms.  It you choose to use it, stick to the good stuff!

We like the following:

Probiotic Whey Isolate from Quantum Nutrition Inc.  This is a new all-natural product that meets all the guidelines for quality (100% New Zealand whey; non GMO; antibiotic, hormone and pesticide-free) and it contains 5 billion CFU Prolife probiotics in each serving. Probiotics are friendly bacteria, and help us absorb more daily nutrients and aid in protein absorption. Unless you’re eating naturally-fermented sauerkraut on a regular basis, you could probably use some more probiotics in your life!

As to a greens supplement, we love Schinoussa Sea Vegetables. Schinoussa has six or more (depending on the variety) powerhouse superfoods algae combined in a raw living state with wild-crafted flax powder.  This unprocessed product contains spirulina (a complete food containing all amino acids and Vitamin B), chlorella, Irish moss, dulse and red marine algae (all high in trace minerals and antioxidants). Algae contains all the natural nutrients needed to keep the immune system strong and healthy.

These products are available at finer health food stores and are also carried at StrengthBox.

Tags: meal replacement, Probiotic Whey Isolate, protein powder, protein shake, recipe, Schinoussa, shakes