How to build a protein shake for breakfast
In order to make a protein shakes a real meal replacement, follow this easy guide.
We were all there- a busy morning you did not have time to have breakfast.Struck Are known to be an excellent meal replacement, especially on the move, because they allow you to stay fully concentrated. But are you going if this meal is breakfast? We asked a dietician registered all you need to know about how to incorporate protein shakes (andsmoothies!) In your routine and what it takes to do the perfect protein shake forbreakfast.
Are proteins good for having for breakfast?
"Some people like a shake for convenience," saysLauren Minchen, MPH, Rd. "It's easy to bring with them and they can throw a lot of things and get a lot of nutrients at a time." Studies have proven that theProtein can help control hunger Because it evolves the digestive system more slowly than carbohydrates. This means fewer pre-lunch and snacking stomach grunts so that it can also help with lower calorie consumption and weight loss.
What should they include?
20-30 grams of protein
Of course, the benefits of having a protein agitation for breakfast according to what is there. At least 20-30 grams ofprotein Should be added, says Minchen. It's about one or two spoons, according to the brand andprotein type you use.
"I personally like collagen," said Minchen. "This protein has shown extremely useful for our guts, skin, hair and health of nails." In addition, it is without dairy products, gluten free and mix well, adding a smooth texture to Shake.Whey andPlant-based proteins, like pea protein, are also great options. Need help for purchases of one?
10-20 grams of healthy fats
You can use ahealthy fat In the form of the following:
- walnut butter
- GHEE
- coconut oil
- Mct oil
- lawyer
- Full Greek Yogurt
- Linen oil
FatGreek yogurt is an excellent source for healthy fat and protein, while keeping creamy shake, says Minchen. Lin oil is another excellent addition because it containsOMEGA-3 fatty acids.
Fruits and vegetables
Add in somecarbohydrates In Shake is an easy way to increase nutritional value.
You can try adding in:
- fruits
- Green
- vegetables
A cup or two fruit should also give you all the sweetener you need, without having to add honey, maple syrup or sugar. Spinach are an excellent addition because it blends well and will not add a bitter flavor. Minchen says that a green powder is also another way to get green nutrients.
These service suggestions should make about two to three cups, a large amount for a meal replacement service.
RELATED:Recipes without added sugar You can not wait to eat.
Tips for making protein shakes
Do not forget to add a healthy fat. "Grease and protein helps to slow down the speed with you absorbing carbohydrates," says Minchen. Without fat, carbohydrates will cause the tip of blood glucose then fall quickly, which made you hungry again.
She notes that many people wander to usealmond milk for the protein. "Almond milk has one or two grams of protein per cup," Minchen notes. "It is important to add a complete protein powder, or as I mentioned, Greek yogurt, to get your full protein."
UnderstandHow many proteins You should have every day by multiplying your weight in kilograms of 0.8. The answer is the amount in grams. Depending on the answer, you should be able to get a good amount of your daily protein from a protein shake of breakfast.
Because protein shakes can be customized with different treatises,walnut butterAnd protein flavors, try options to see what you like and what makes you feel the best. Minchen says that its Go-Tos include cocoa powder, almond or cashew milk, a little stevia and a nut butter like Pecan or cashew.
