• Lucia Chavez

Recipe: How to prepare the perfect protein shake

Actualizado: jun 15

Why a protein shake?

Using a protein shake to meet protein needs is usual among bariatric patients, regardless of the surgical procedure. I have found out that one of the most common mistakes, in the sake of meeting protein needs, is to choose flavor over the quality of the ingredients. This is understandable as there is no way we can get down something down that is not appealing. But, by doing so, can put you at risk of increasing toxic load, therefore, being unable to optimize health at the cellular level, specifically at the liver, where most of the fat-burning takes place and yes! this would be related to not losing as much as expected or even regaining weight after the procedure. Getting the flavor you want from a clean protein powder shouldn't be difficult, I hope this blog helps you on making it easy :-)


First, let me start by saying that whey or any pure protein ingredient will taste as is. An egg tastes like an egg. Thus, we shouldn't expect for the whey to taste like "peaches and cream". And, just as we use an egg to make eggs Benedict or an omelet, we can use the whey to make the shake or pudding we will enjoy.

If we continue to use the example of the omelet, into which you can include pretty much any ingredient, that is pretty much the same principle you can use to make the perfect protein shake. Here are the steps and the various choices to boost flavor and nutrition at the same time:

Recipe for the "Perfect protein shake"

Step 1) Use the serving size as suggested in your protein powder. Choose a blend of concentrated and isolated whey, from cows not treated with the growth hormone, no added sugar, artificial sweeteners or flavorings, double-verified gluten-free, and glyphosate-free. The one I use and recommend is found here.


Step 2) Liquid base. Chilled green tea or other herbal teas, plant-based milk alternatives such as unsweetened almond, hemp, flaxseed or coconut milk, Ripple's milk, or just plain water.


Step 3) Add a healthy fat serving: 1 tablespoon of any nut butter (almond, peanut, macadamia), 1 tablespoon of soaked chia or flaxseeds, 1 ounce of full-fat coconut milk or heavy cream, 1 ounce of any type of nut (cashews, walnuts, pecans, almonds, etc), 1 tablespoon of MCT or coconut oil, or 1/8 of an avocado.


Step 4) Blend in 1/2 cup of fruit. Choose organic, fresh, or frozen.


Step 5) Add a few greens, start with a few spinach leaves, and increase the amount as your palate changes. Adding dark green leafy vegetables to your shake is an excellent way to getting the greens of the day, especially if it is difficult due to the pouch's restriction.


Step 6) Add herbs, spices or extracts such as cinnamon, cardamom, nutmeg, matcha, turmeric, or vanilla extract. By doing this, you are definitely raising the bar on your nutrition.


Step 7) Add a super-food such as cocoa powder, organic green powder, spirulina...become adventurous, and be on the lookout of the vast variety of superfoods available in a powder form.


Step 8) Include collagen or any other high-quality supplement that has additional nutritional benefits, such as sacha inchi, hemp, or flaxseed powder.


Step 9) Add a sweetener, you may choose from Stevia, Erythritol, Monk fruit, a blend of Monk fruit and Erythritol (my personal favorite), or Allulose. You can also use a teaspoon of raw honey, preferable Manuka honey with enzymes, just limit the amount -most likely you will, as this is very expensive but worthy for its therapeutic benefits.


Step 10) Adding 2 ice cubes greatly improves the taste. Who knows why.


How would I prepare a "peaches and cream" protein shake?


I would use VITALEPH's protein powder, unsweetened coconut milk, 1 ounce of heavy cream, 1/2 cup of peaches (approx. 1 small peach), a few parsley leaves, nutmeg, 1 teaspoon of Manuka honey, collagen and ice.


Voila! Enjoy.


To your health,

Lucia


#proteinshake #sleeve #breakfast #bariatriceating #WLS #bariatricnutrition #nutrition

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