I went to a health food store this morning and examined the labels on a couple of well-known ready-to-go protein shakes which contain 30g+ protein each.
I wasn’t happy about the emulsifiers or artificial sweeteners in them which may disrupt your microbiome (gut bacteria). We need a healthy microbiome for a well functioning brain, immune, and digestive system. So it’s important to read labels and swap them for something less-processed if you can.
In this video I show you how to make your own - so you have 30g of protein to drink when you need it to get your protein intake up quickly and easily.
My recipe also delivers you polyphenols in the cacao and inulin fibre to help your microbiome flouish.
Protein is important:
To help build lean muscle after exercise.
To counteract loss of muscle mass which happens from our thirties onwards. It’s important to retain muscle if we can for balance and strength.
Protein makes us feel full for at least 4-5 hours and a third of the calories in it are spent digesting it. This means it helps with weight management if needed.
Here’s my recipe - protein quantities worked out via the nutritional content estimates on the packets of the brands I used in the video.
I’ve written about protein in these recent articles if you’d like to learn more…
How to up your protein sensibly
You can work out how much protein you need a day by multiplying your weight in kilos by the number 0.75.
So this means if you are 70kg you would need around 52g of protein a day - at least!
Current consensus is that if you exercise, or are post-menopausal you need more - at least 75g a day.
Let me know your questions and comments below - I’d love to hear from you…
