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Health

Protein Shakes for Optimal Nutrition

When many people think of protein shakes, they think of bodybuilders and avid gym-goers slugging down these things after an intense workout. While that is a valid and correct vision, those certainly aren’t the only people who should be consuming protein shakes.

While it seems like we’re always trying to lose weight, there are instances where we actually need to gain weight in a healthy manner. Protein shakes can be a nutritious way to get back on track if you’ve experienced sudden weight loss because of an illness or other health issues. Some people struggle to keep weight on as they get older, and protein-packed shakes can make a huge difference in their overall health and well-being. 

Women over the age of 50 make up another key group that should be incorporating protein shakes into their daily diet. Learn why protein is such a key component of our daily nutritional needs, and look through our tasty list of recipes for protein shakes. 

Why is protein essential for older women?

As we age, our bodies produce protein less efficiently, but that doesn’t mean that we stop needing it. Since we need protein to function properly, as our bodies struggle to make it the same way they did when we were younger, we need to turn to outside help. 

Protein is key to maintaining muscle mass and strength as well as bone health, all of which are key to staying strong and healthy as you age. 

Appetites often change as we age, and that, coupled with common declines in tasting flavors, issues with teeth, and more, lead to a drop in the consumption of protein.

We are here to help you find new and fun ways to get your protein levels back up to keep you healthy and strong.

Try these delicious protein shake recipes.

Protein shakes with fruit

Cafe Mocha Shake

  • ½ cup almond milk
  • ½ cup cold brew black coffee
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • Liquid stevia to taste
  • Handful of ice cubes
  1. Place all ingredients in a blender and mix.

Peanut Butter Cup Shake

  • 1 cup water or almond milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 1 Tablespoon creamy peanut butter
  • Handful of ice cubes
  1. Place all ingredients in a blender and mix.

Peanut butter cup shake

Vanilla Matcha Avocado Shake

  • 1 ½ cups almond milk or water
  • 2 scoops vanilla protein powder
  • ¼ teaspoon vanilla extract
  • ½ avocado, pitted and peeled
  • 2 teaspoons matcha powder
  • 1 handful of spinach
  1. Place all ingredients in a blender and mix.

Berry Delight Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • 8 raspberries
  • 4 strawberries
  • 12 blueberries
  • Handful of ice cubes
  1. Place all ingredients in a blender and mix.

Thin Mint Shake

  • ½ frozen banana
  • 1 cup almond milk or water
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • ¼ teaspoon peppermint extract
  • 4 fresh mint leaves (optional)
  1. Place all ingredients in a blender and mix.

Orange Creamsicle Shake

  • ½ frozen banana
  • ½ cup vanilla Greek yogurt
  • 1 cup fresh-squeezed orange juice
  • 2 scoops vanilla protein powder
  • Handful of ice cubes
  1. Place all ingredients in a blender and mix.

Orange creamsicle shake

Green Monster Shake

  • ¼ cup apple juice
  • ¼ cup water
  • 1 scoop plant-based vanilla protein powder
  • ½ pear, chopped
  • ½ cup baby spinach, loosely packed
  • ¼ ripe avocado
  • ½ frozen banana
  1. Place all ingredients in a blender and mix.

Pumpkin Spice Shake

  • ½ frozen banana
  • ⅓ cup pumpkin puree
  • ¼ teaspoon pumpkin spice
  • ⅛ teaspoon vanilla extract
  • 1 teaspoon flax seeds
  • 1 cup unsweetened almond milk
  • 1 scoop plain plant-based protein powder
  1. Place all ingredients in a blender and mix.

Raspberry Peach Shake

  • ½ cup frozen unsweetened raspberries, thawed
  • ⅓ cup orange juice
  • 2 (5.3-oz) cartons nonfat vanilla Greek yogurt
  • 1 ½ cups frozen peach slices
  • 1 ripe banana, cut into 2-inch chunks and frozen for at least 2 hours
  • 1 Tbsp honey
  • ¼ tsp ground ginger
  • Fresh raspberries (optional)
  1. Place all ingredients in a blender and mix.

Chocolate Banana Nut Shake

  • ½ banana
  • 1 teaspoon dark chocolate morsels
  • 1 cup unsweetened almond milk
  • ⅛ cup chopped walnuts
  • 6 ice cubes
  • ⅓ cup chocolate plant-based protein powder
  • Water to blend (optional)
  1. Place all ingredients in a blender and mix.

Chocolate Protein Shakes

Vanilla Cupcake Shake

  • 1 cup unsweetened almond milk
  • ½ cup frozen mango
  • ½ cup frozen pineapple
  • 1 scoop vanilla protein powder
  1. Place all ingredients in a blender and mix.

Keto Shake

1 ½  cup frozen strawberries

  • 1 ½  cup frozen raspberries, plus more for garnish (optional)
  • 1 cup frozen blackberries
  • 2 cup coconut milk 
  • 1 cup baby spinach
  • 1 scoop vanilla protein powder
  • Unsweetened shaved coconut, for garnish (optional)
  1. Place all ingredients in a blender and mix.

Piña Colada Shake

  • 1 can coconut milk
  • 1 banana
  • ⅔ cup frozen pineapple
  • ⅓ cup frozen Mango
  • 1 scoop protein powder
  • Pineapple wedge, for garnish
  1. Place all ingredients in a blender and mix.

Spinach Shake

  • 1 cup frozen chopped or fresh baby spinach
  • 1 cup coconut water
  • 1 cup ice
  • 1 scoop protein powder
  • 1 small banana
  • ¼ cup yogurt
  • 1 tsp. Honey
  1. Place all ingredients in a blender and mix.

Sweet Tart Shake

  • 1 cup frozen raspberries, plus more for garnish
  • ½ cup frozen mango
  • 1 scoop protein powder
  • ½ cup pineapple, plus more for garnish
  • 1 cup coconut milk
  1. Place all ingredients in a blender and mix.

Other sources of protein

High protein foods

If shakes aren’t your thing or you still aren’t getting enough protein to satisfy your daily need, there are many foods available that can help you attain your goals. The list includes lean chicken, lean pork, lean beef, tofu, lentils, beans, cheese, milk, low-fat yogurt, seeds, nuts, and eggs. You might notice this list could mimic one established for a low-carb food plan, so it’s doing double-duty if you’re trying to lose weight through a lower-carb diet. 

If you’re looking to add protein to your diet, you’ll find that there are many options out there, but our list of shakes and smoothies will make the effort tasty and easy. 

Tools for Success

If you don’t have a blender available to make protein shakes, here are our preferred options. We included one for single servings and one for making protein-packed drinks for the whole family!

Read Next:

How Much Protein Does a Woman 50+ Really Need?

Signs You’re Not Eating Enough Protein

How to Build Lean Muscle After 50

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