12 Ways To Seriously Level Up Your Protein Shake

Protein shakes are most often used by athletes and people who work out regularly, reports WebMD. Among the various types of proteins used in shakes are milk, whey, casein, and egg, as well as soy and rice for the plant-based crowd. Ideally, protein shakes should be consumed within an hour after exercise when muscle fibers are more sensitized ("hungry") to take in amino acids. Because of its quick assimilation, whey protein is especially effective at supporting the health-enhancing adaptations induced by exercise, notes the American College of Sports Medicine (ACSM). In contrast, casein has a slower rate of absorption that allows uptake of essential amino acids (protein building blocks) over a more prolonged period. 

Athletes and fitness enthusiasts are not the only people who can benefit from delicious and convenient protein shakes, continues the ACSM. Older adults (starting around 50 years old) can enjoy protein shakes to help meet their greater need for dietary protein to support muscle health. According to a 2013 study published in the Journal of the American Medical Directors Association, an international expert panel called the PROT-AGE study group determined that older people should consume more protein than the recommended dietary allowance. In older people, inadequate dietary protein can lead to muscle loss which can lead to loss of independence, falls, and disability. 

Discover the many ways you can spruce up and fortify those tasty protein shakes. 

For banana lovers, there's no better way to add a rich, creamy texture to your protein shake than by blending in a handful of frozen bananas. Fully ripe bananas with slight browning are best for freezing, notes The Harvest Kitchen. 

While bananas are well-known as a high-potassium fruit, they are also a good source of vitamins C and B6, magnesium, and dietary fiber, according to a 2018 review of studies published in Food Quality and Safety. Bananas also supply a variety of bioactive compounds that have known health-enhancing properties. For example, bananas contain phytosterols such as beta-sitosterol that may help to lower blood cholesterol levels and improve benign prostatic hyperplasia, also known as an enlarged prostate. Additional bioactive components of bananas include catechin and quercetin (flavonoid compounds that promote cardiovascular health) as well as trans-beta-carotene and cryptoxanthin (plant pigments called carotenoids that reduce the risk of some cancers). 

Adding unsweetened cocoa powder to a chocolate protein shake can intensify that rich chocolatey taste. There's no questioning the popularity of cocoa since worldwide consumption of cocoa is over 4.5 million tons per year, notes WebMD. 

On top of cocoa's great flavor, its health benefits are quite impressive. Compounds in cocoa known as flavanols belong to a family of plant chemicals called polyphenols. As antioxidants, cocoa polyphenols are cardioprotective and beneficial for lowering blood pressure and cholesterol levels, improving blood sugar levels, and lowering the risk of cardiovascular disease. A high concentration of theobromine in cocoa provides anti-inflammatory effects which are important for helping to prevent heart disease and other chronic disorders. The minerals iron, zinc, and selenium found in cocoa support immune function, while the magnesium in cocoa is critical for muscle and nerve health. Bonus effects from zinc and selenium include wound healing and protection from adverse effects of radiotherapy in cancer treatment, respectively. Cocoa may even aid in weight management since it helps regulate energy metabolism while also increasing satiety. 

If the benefits above were not enough, according to a 2020 systemic review of studies published in the journal Nutrients, cocoa flavanols have also been shown to improve cognitive function, including learning and memory, in young adults.  

Nut butters can give your protein drink more fullness as well as heart-healthy fats, reports NBC News. Nut butters are nutrient dense but also calorie dense, so 1 tablespoon is all you need. Nevertheless, based on a 2017 systematic review of studies published in the journal Nutrients, eating nuts does not add on more pounds; rather, nuts have been shown to improve body composition through greater fat burning and increased satiety. 

As part of the Mediterranean diet, nuts are a great source of cardioprotective monounsaturated fats and polyunsaturated fats. Walnuts, in particular, are noted for their high level of omega-3 fatty acids. Nuts are also a good source of fiber and several essential nutrients including vitamins E and K, folate, thiamin, magnesium, copper, potassium, and selenium. Moreover, nuts contain various bioactive compounds with antioxidant activity such a phytosterols and carotenoid pigments. 

When choosing peanut butter (though peanuts are actually a legume) for your shake, stay clear of brands with added sugar and oil and go with natural products with just peanuts and salt as ingredients (via the Cleveland Clinic). Other popular nut butters (e.g., almond, cashew, hazelnut, and walnut butters) offer a variety of tastes to change up the flavor of your shake. 

For a refreshing, summery taste, blend in melons or mango — or both — to your creamy avocado protein shake. Cantaloupe or honeydew melon together with fresh or frozen mangos will also give your shake a nutrition boost from a good dose of potassium and vitamin C, per the Mayo Clinic. 

According to a 2017 review of studies published in the journal Nutrients, mango is also a rich source of bioactive plant compounds including polyphenols (e.g., quercetins, ellagic acid) as well as carotenoid pigments (e.g., lutein, beta-carotene) that are responsible for the fruit's yellow color. These health-enhancing components of mango fruit have been shown to exert antioxidant, anti-inflammatory, anticancer, and antidiabetic activity. It's no wonder that mango is referred to as "the king of fruits" in tropical countries. 

Melons contribute an impressive assortment of nutrients to the protein shake as well. Cantaloupe and honeydew melons provide fiber and vitamin B6, while watermelon is good source of lycopene — the reddish pigment associated with reduced risk of cancer, heart disease, and age-related eye conditions (via the Mayo Clinic). Ideally, choose watermelons that are firm with a yellow belly and without bruising. 

MCT supplements (oil or powder) are a concentrated form of medium-chain triglycerides that are usually extracted from coconut oil (via the Cleveland Clinic). Medium-chain triglycerides, or MCTs, are a type of fat found naturally in foods such as cheese, butter, cow's milk, coconut and palm kernel oils, and even breast milk. While most dietary fats come in the form of long chains of triglycerides (LCTs), MCTs are smaller molecules and thus more easily digested and rapidly converted to usable energy in the liver. Due its energy-boosting effects, MCT supplements have been shown to improve physical performance in both animal and human studies. MCT supplements are also popular among people on the ketogenic diet because the liver can easily convert them to ketones. MCT oil can be conveniently added to dressings, soups, broths, and, of course, protein shakes. 

Adding MCT oil or powder to a post-workout protein shake may be especially beneficial for muscle health. According to a 2018 study published in the journal Plos One, supplemental MCT significantly increases the activity a protein complex known as mTOR, which is a major regulator of muscle protein synthesis and also plays a role in muscle recovery (via a 2021 study in the International Journal of Molecular Sciences).

Collagen is a major protein in the body that primarily functions to maintain the connective tissues that provide the structural framework of the body (via a 2021 systematic review published in the journal Amino Acids). That is to say, it's essentially the "glue that hold us together." Collagen peptides are smaller, more readily absorbed fragments of collagen that are produced from the breakdown by enzymes of larger collagen molecules. Collagen peptide supplementation has been shown to stimulate the body's own synthesis of collagen, improve joint function, and decrease joint pain. Body composition, strength, and muscle recovery were also improved by collagen peptides. 

Per the Cleveland Clinic, 1-2 tablespoons of collagen peptides added to your protein shake can help support bone health (collagen is the main component of bone) and improve skin elasticity via hydration. Collagen is even found in muscles, making up 10% of muscle tissue. Supplementing your diet with collagen peptides is especially important because collagen is gradually degraded with advancing age, beginning in your 20s. Roughly 1% of the body's collagen is lost each year after age 40.