High-Protein Beverages to Boost Your Day
Protein is an essential macronutrient that plays a vital role in various bodily functions, including building and repairing tissues, boosting the immune system, and supporting brain function. With the rise of high-protein foods and drinks on the internet, many people are looking for ways to incorporate more protein into their daily diet. As a registered dietitian nutritionist, I’m excited to share my top three go-to beverages for meeting protein goals and how to make them at home.
1. Chia Seed Smoothie
Smoothies are one of my on-the-go breakfast staples. They provide a post-workout boost and are an easily digestible, nutrient-dense option. Greek yogurt is a probiotic protein powerhouse, offering up to 20 grams of protein per serving, making it an excellent choice for muscle recovery and overall nutrition. Chia seeds add 5 grams of plant-based protein and additional healthy components, such as omega-3 fatty acids and fiber. Together, they also provide around 390 milligrams of calcium – nearly 40% of your daily needs.
Ingredients:
- 2 tablespoons chia seeds
- 1 cup water
- 1 cup fruit
- 3/4 cup Greek yogurt (dairy-based or dairy-free)
- 1 teaspoon honey
- 1/4 teaspoon cinnamon
Instructions:
- Soak chia seeds in water for 30 minutes and blend all ingredients until smooth.
- Add more water if needed.
2. Bone Broth Soup
I like making bone broth soup when my fridge leftovers may soon be headed for the compost bin. I usually pour it into a Mason jar and sip it like a beverage. Sometimes, I’ll add about a teaspoon of olive oil to increase the monounsaturated fatty acid content and tastiness factor. Soup can be comforting, relatively quick to prepare, and a good source of protein and hydration. Just be mindful of the broth you use for sodium content.
Ingredients:
- 1 cup broth (bone or vegetable)
- ½ cup cooked rice or 1 cup noodles
- ½ cup of chopped vegetables
- Up to 3 ounces of protein (e.g., cooked chicken or fish) or ½ cup of cooked pulses (e.g., lentils, beans, peas)
- Spice to taste
Instructions:
- Combine the broth with all ingredients in a saucepan and heat over medium until warm.
- Season to taste and serve immediately.
Takeaway: Bone broth is not a complete protein, meaning it doesn’t have all the amino acids your body needs. Adding other ingredients like chicken, lentils, and rice provides ample amino acids to round out your protein needs.
Conclusion:
Incorporating high-protein beverages into your daily routine can be simple and delicious. By making these two recipes at home, you can boost your protein intake and support your overall health and well-being. Remember to always choose whole foods over supplements whenever possible, and consult with a healthcare professional or registered dietitian nutritionist for personalized nutrition advice.
FAQs:
- What is the best way to consume protein?
- Aim for 0.8-1 gram of protein per kilogram of body weight from sources like lean meats, fish, eggs, dairy, legumes, and nuts.
- Can I make these recipes vegetarian or vegan?
- Yes, simply substitute animal-based ingredients with plant-based alternatives, such as tofu, tempeh, or seitan.
- How often should I consume protein-rich beverages?
- Aim for 2-3 servings per day, spaced out every 3-4 hours to maintain stable blood sugar levels and support muscle growth and repair.
