4 Upgrades for Your Vegan Protein Shake
I think I’ve been planning to write a post about vegan protein shakes for nearly six months.
It all started when I came across an article in an American fitness magazine featuring 19 recipes to upgrade your protein shake.
The reason for the article, they wrote, was that most people tend to abandon and stop using their protein powder out of boredom or because they don't enjoy the taste.
I don’t know if those reasons are always true, but the article had some fantastic ideas for upgrading a vegan protein shake.
Do you have to drink a vegan protein shake?
You’re probably asking if it’s mandatory to drink a protein shake after a workout or if it's recommended during a training period. My answer is that it’s not mandatory at all.
A protein shake can be a great addition to your diet when we want to increase protein intake without creating a significant caloric surplus.
It is always preferable for protein to come from whole foods (because you also get important nutrients like vitamins, minerals, and antioxidants), but if a protein shake is used as a supplement to a balanced and healthy diet, I’m all for it!
Recommendation for choosing protein powder
There are many vegan protein powders on the market today. My recommendation for choosing wisely is to look at the nutritional values: aim for around 100 kcal per serving (usually 30g) and a protein content of approximately 20g per serving (usually 30g).
In this post, I’m offering 4 upgrades for a vegan protein shake—ones that I particularly love.
You can be creative and try all sorts of combinations as your imagination allows. Just keep in mind that every fruit addition adds carbohydrates and, consequently, calories.
Want another recipe using protein powder?
Nutritional values from clinical dietitian and fitness trainer Noam Bechar:
Since there is a wide variety of protein powders with different nutritional and caloric values, the breakdown here is general and an estimate.
Piña Colada Protein Shake –
- 500 kcal
- 35g protein
- 16g carbs
- 28g fat
Refreshing Watermelon Protein Shake –
- 198 kcal
- 26g protein
- 17g carbs
- 2g fat
Berry Cheesecake Protein Shake –
- 267 kcal
- 31g protein
- 19g carbs
- 6g fat
Chocolate Mocha Protein Shake –
- 380 kcal
- 46g protein
- 28g carbs
- 8g fat
Exact quantities: (Not quite a formal recipe)
Piña Colada Protein Shake –
- 100g coconut milk (8% fat)
- Half a banana – 50g
- 1 container vegan yogurt – 125g
- 1 scoop vanilla vegan protein powder – 30g
- Half a cup frozen pineapple – 50g
Refreshing Watermelon Protein Shake –
- 100g almond milk
- 1 cup watermelon cubes – 152g
- 1 scoop vanilla vegan protein powder – 30g
- Half a cup ice
Berry Cheesecake Protein Shake –
- 100g almond milk
- Half a cup frozen berries – 152g
- 1 scoop vanilla vegan protein powder – 30g
- Half a banana – 50g
- 1 container vegan yogurt – 125g
- 1 Petit Beurre biscuit
Chocolate Mocha Protein Shake –
- 100g almond milk
- Half a banana – 50g
- 1 scoop chocolate vegan protein powder (30g)
- 1 tsp instant coffee
- 1 level tbsp peanut butter – 20g
