Protein Shakes

Overview

Protein shakes are an ideal way to start out daily food consumption, as they are easily designed to provide adequate nutrient intake. Simply put, you are likely not getting adequate nutrients from meals you eat throughout the day and which provide you with little control over ingredients and preparation. Shakes are possibly the easiest method of combining proper nutrition with great taste.

Nutritional Information

The body needs the following nutrient groups on a daily schedule to function properly: proteins, carbohydrates, vitamins, minerals, and lipids (fats and oils). All of these nutrients beside lipids, which you will likely get enough of in regular consumption of any type of food throughout the day, can easily be integrated into a morning shake that is both delicious and easy to make.

Protein: Protein is a primary catalyst in the body's ability to grown and maintain vital functions, including as cell repair, blood clotting, and the production of enzymes. 20+ amino acids make up Protein's primary building blocks (and whether or not all of those amino acids can be found in vegetable matter is a topic for another wiki).

• Sources of Proteins: For shakes, soy protein powder is recommended, as it will not overpower the taste of anything it is mixed with. It can also add a thick and creamy texture to a shake.

Carbohydrates: Carbohydrates bring fuel to the body, enabling everything from digestion to brain functions. In their simple form, in which they are processed as sugars, carbohydrates provide energy, as well as antioxidants, phytochemicals, and enzymes.

• Sources of Carbohydrates: Simple carbohydrates can be found in most fruits.

Vitamins and Minerals: Vitamins assist the enzymes that release energy from carbohydrates, proteins and fats. Minerals allow chemical reactions in the body, act as catalysts for cell-building and metabolism, and maintain the body's proper water balance.

Sources of Vitamins and Minerals: The majority of the body's most essential vitamins and minerals can be found in fruits, vegetables, and dairy products, as listed below:

• Vitamin A: carrots, cantaloupe, mangoes, watermelon
• Vitamins B: Thiamine: oranges; Riboflavin: tangerines; B6: soybeans; Folate: oranges, bananas, strawberries, cantaloupe; Biotin: peanut butter; Pantothenic Acid: soybeans
• Vitamin C: oranges, grapefruit, strawberries, raspberries, blueberries
• Vitamin D: eggs, milk
• Vitamin E: nut and vegetable oils, mangoes, blackberries, apples
• Vitamin K: carrots, eggs, milk
• Calcium: oranges, milk, yogurt
• Chromium: grapes, oranges
• Copper: cherries, gelatin, eggs
• Iodine: milk
• Iron: soybeans
• Magnesium: dairy
• Molybdenum: dairy
• Phosphorus: eggs, dairy
• Potassium: yogurt, cantaloupe, bananas
• Selenium: dairy
• Zinc: dairy

The Proper Mix

What you need to put in your shake every morning to put you in the best position for achieving your daily nutritional goals depends entirely upon how you eat for the remainder of the day. For starters, though, a mix of soy protein powder; fruit (frozen or fresh) that concentrates on strawberries, blueberries, bananas, and oranges; and yogurt will point you in the right direction. This mix will not only provide you with a good portion of a variety of necessary nutrients, the simple carbohydrates in the fruit will provide you with the energy you need first thing in the morning.

Shake Recipes

Simple Protein Shake:

• 1/2 cup blueberries
• 1/2 cup strawberries
• 1/2 cup vanilla yogurt
• 1/4 cup soy protein powder
• 1 cup soy milk

Preparation

Throw all ingredients into a blender and blend for 20 seconds.