If your protein shakes leave you hungry and watching the clock hours before your next meal, read on! This blog post was written for YOU.
A little background: I recently got together for a fun day with my team and a dozen of our longtime community members. One of the best parts was the live shake demo, where I got to share some of my favorite smoothie secrets and ideas for add-ins.
What I didn’t expect was to learn that about 2/3 of the people in the room had been making their shakes too small! If this group of insiders could get it wrong, anyone can.
FACT: The perfect protein shake should help you feel energized and satisfied so you are easily able to go 4 hours before your next meal.
If that hasn’t been your experience, you’ve probably been making your shake too small as well! As a result, you’re not only left starving, but you’re also missing some of the major health benefits that make smoothies such an amazing way to start your day.
The Right Size
I blame the Ninja and Magic Bullet blenders with their itty-bitty cups for duping us into thinking such a tiny serving can be a complete adult meal! Your smoothie should actually be a generous serving of 20-24 ounces.
To give you a better idea of what that looks like, if you’re using a Nutribullet blender, your smoothies should be about the size of the “Colossal Cup.” If you’re using a standard blender, the pitcher should be about 1/3-1/2 of the way filled, depending on the size of the pitcher.
Why Is Size Important?
The whole point of a protein shake is to help you stay full and satisfied for 4-6 hours, so you can shift from being a sugar burner to burning fat for fuel. This means your body can lose weight and build muscle while you experience sustained energy and mental focus between meals.
That can’t happen if your smoothie is too small!
Also, while calories aren’t everything, if you skimp too much on portion size, you won’t have the energy to show up and feel your best. You’ll have a hard time surviving a busy schedule, much less add in workouts.
To put this into perspective, the only person who can get enough calories from a 12-ounce smoothie is someone who’s age 12 and under! For the rest of us, it’s time to top up those shakes.
Now that we’ve got the size issue covered, let’s move on to the key ingredients you need to include in your shake so you’ll stay satisfied for hours and reach your weight loss goals faster.
Choosing the Right Protein Powder
The quality of your protein powder can make the difference between a fattening adult milkshake and a nutritious, satisfying meal.
Look for a high-quality source of protein that’s non-GMO, hormone-free, and contains no soy, eggs, dairy, or whey. You’ll also want to find a shake without inflammatory ingredients such as corn or peanuts.
I’ll admit that truly healthy shakes are hard to find. I struggled so much to find protein powder that both tasted great and was up to the standards listed above, I created my own! If you’re in the US or Canada, that’s your best option.
The key benefits that set my All-In-One Protein Shakes apart from the others are the clean, complete protein sources. Take your pick of shakes made from easily-digestible beef protein peptides that offer the amazing benefits of bone broth and collagen, or a plant-based shake made with pea and chlorella proteins, which contain all 9 essential fatty acids.
Both options have high fiber content, are low-sugar impact, and contain zero inflammatory ingredients.
Once you’ve got your protein dialed and know what size to aim for, it’s important to remember these three steps for the perfect smoothie:
- Don’t skimp on the nut milk. A healthy smoothie includes plenty of unsweetened nut milk, so if you’re being stingy with it in your shake – stop it! Your smoothie needs a minimum of 10 ounces of unsweetened almond, cashew, or coconut milk, so start pouring.
- Fill up on fiber. A cup of frozen low-sugar impact fruit like organic berries, peaches, cherries, or apples is a great start. Then add at least a half cup of organic greens like spinach or kale. To top it off, sprinkle in a couple teaspoons of Extra Fiber or a tablespoon of cacao nibs, chia seeds, or freshly-ground flaxseed. Adding a variety of heart-healthy, gut-healing fiber ensures you’ll feel full and satisfied.
- Stay full by adding fat. If you find your stomach growling an hour after finishing your shake, it’s because you didn’t add enough fat! Just add half a small avocado, a tablespoon of coconut oil, or your favorite nut butter to create a complete meal. Adding healthy fats to your shake signals to your hunger hormones that you’re full, plus they make it possible for you to burn your own extra fat stores for energy. (Yes, please!)
Now that you know how to make the perfect smoothie at the right size and with the right ingredients, get ready to finally see the results you’ve been looking for! A protein shake a day is the easiest way to rock your weight loss and health goals in just 5 minutes every morning. Cheers!
Thanks so much for reading this post! If you’re interested in finding out more about how to dial in your diet and health, please check out my online programs. They’re science-based and have already helped thousands of people feel better fast and lose the weight.