Adding these healthy-boosting ingredients to your protein shakes can take your nutrition to the next level.
It’s easy to get in a rut in your lifting routine, and therefore the same is true for your protein shakes. If you have been using the same old tired boosters in your shake and not seeing results, there is a good reason for it. Protein powders are formulated to deliver the best ratio of macronutrients after a workout, but they do not always target micronutrients.
Why does it matter? Micronutrients, like vitamins and minerals, are essential to muscle growth and repair. Post-workout nutrition is a great opportunity to feed your muscles exactly what they need quickly and deliver otherwise hard-to-get nutrients from a convenient shake. If you know what you can add to your protein powder, you’ll customize your shake to offer your body exactly what it needs.
Here’s a listing of the top protein shake additions that you’re probably not using, and why you ought to start adding them today.
Turmeric has long been utilized in traditional medicine for its purported anti-inflammatory properties, and in times it’s graced the pages of the many a health-themed Instagram feed.
The primary active component of turmeric is curcumin, which studies indicate may help suppress the factors that can lead to inflammation. Though this bright yellow spice appears in many traditional Southeast Asian dishes, the doses needed to supply any significant effect are much much higher than would be found from a single meal and may only be obtained through supplementation.
To boost your shake, add 1/2-1 teaspoon of turmeric powder and a pinch of black pepper before blending. The piperine within the black pepper helps make the curcumin more bioavailable.
Thinking outside the shaker, you could also do this delicious turmeric latte recipe—the perfect way to help your body recover faster after a workout and use your cold leftover coffee.
Want more out of your morning cup of joe? This recipe is a great way to use up leftover coffee and provides your body a healthy boost. Turmeric contains compounds that have both anti-inflammatory and antioxidant properties, while the maca powder may be a natural energy booster. Almond milk provides a dairy-free base, but you’ll substitute your milk of choice.
The fruit of the baobab tree is usually eaten in Africa and Australia and features a citrus-like flavor. it’s high in vitamin C, antioxidants, potassium, magnesium, iron, and zinc, and its leaves are rich in calcium and protein. Even the seeds are loaded with fat and healthy fiber, and powdered sorts of this potent plant are available around the world.
Baobab fruit is related to many health benefits. For one thing, it aids weight loss by promoting feelings of fullness and helping to slow the absorption of sugar into the bloodstream. Its potential benefits make this southern-hemisphere treat an ideal booster to your weight-loss shake. Just add a scoop of baobab powder to your protein shake, or if you favor, try the recipe below.
Carrot-Orange Baobab Drink
Loaded with antioxidants, this easy bright-orange drink is bursting with nutrients and flavor. Baobab powder has more antioxidants per serving than blueberries, acai, and goji, and carrots and oranges are great sources of beta-carotene and vitamin C. Fresh ginger helps with digestion additionally to adding a zing to the current flavorful four-ingredient drink. If you do not have a juicer, you’ll use a high-powered blender and strain with a cheesecloth.
While health experts have touted the advantages of omega-3 fatty acids for years, we do not often discuss the various sources of this supplement. Fish oil has become virtually synonymous with omega-3s, but the plant-based versions may very well be easier to include in your diet.
Flaxseed is 42 percent fat, and most of that comes within the sort of omega-3 fatty acid, a precursor of omega-3 fatty acids. ALA has many potential health benefits, specifically the ability to cut back blood triglycerides and reduce the inflammatory response, both of which help fight cardiovascular disease. Unlike its fishy counterpart, flaxseed also offers an honest source of both soluble and insoluble fiber. Since all the goodness is inside the seed, add 1-2 tablespoons of ground flaxseed or linseed oil to your shake rather than the whole seed. If you’d rather chew your omegas, check out the slow-cooker superfood protein bars below.
Slow-Cooker Superfood Protein Bars
Flaxseed may be a fantastic healthy addition to any baked good, providing extra fiber, nutrients, and healthy fats. These homemade bars take it to another level by combining ground flaxseed with cashew butter, oats, and plant protein to make a delicious, chewy, gluten-free high-protein snack. Add the additional flavor and superfood punch of blueberries, cacao nibs, and cinnamon, and you have got yourself a healthy on-the-go treat to fuel your body and assist you to hit your goals.
Prebiotics are a kind fiber that the physical body cannot digest. they’re food for probiotics—hence the name. Since probiotics support healthy gut bacteria, including prebiotics in your diet is the key to improved gut health.
Whole-food sources of prebiotics include dandelion greens, garlic, onions, leeks, asparagus, bananas, barley, oats, apples, wheat bran, and cocoa. While some sources of prebiotics make more sense in a salad than a shake, adding a tablespoon of cocoa powder is a simple and delicious way for you to boost the prebiotics in your smoothie and feed the good bacteria in your gut.
- Takada, Y., Bhardwaj, A., Potdar, P., & Aggarwal, B. B. (2004). Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-κ B activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation. Oncogene, 23(57), 9247-9258.
- Coe, S., & Ryan, L. (2016). White bread enriched with polyphenol extracts shows no effect on glycemic response or satiety yet may increase postprandial insulin economy in healthy participants. Nutrition Research, 36(2), 193-200.