When you think of protein shakes , what picture comes to mind? Maybe a picture of ripped muscle guys on their way to the gym? Toned bodies that are defined through and through? Then it's time to give you a new perspective!
We reveal what miracle ingredient is behind these tasty shakes and what benefit protein has for your body, too! At the end, we give you a taste of our new protein guide with a tasty recipe! Let’s go!
What are proteins and what do they do in your body?
Before we get to further explanations, let's start with the basics:
Proteins are nothing other than protein (Eiweiß). They consist of long chains of amino acids, each linked to the next by peptide bonds. In total there are 20 different amino acids. The different order and the different number of amino acids is also what distinguishes proteins from one another. Protein is one of the three elementary macronutrients, alongside fats and carbohydrates, that our body needs to maintain its functions.
Proteins help to build cells, hormones and enzymes, as well as tissue. Accordingly, proteins are divided into structural proteins, transport proteins, storage proteins and contractile proteins. Animal foods mostly have a high protein content and shine with a particularly high biological value.
Fibre-rich carbohydrate sources are a valuable add-on in rich, filling protein shakes!
These foods are natural sources of protein
The "biological value" describes how well the protein from food can be converted into the body's own protein. Chicken egg has the highest biological value, at 100. Combining different protein sources can also raise the biological value. Egg and potatoes, for example, have a biological value of 137! Animal products such as low-fat milk, yoghurt and quark, ham and chicken breast generally have a high biological value. With plant foods, it is often harder.
Here the protein content is generally lower and is mostly combined with a large amount of carbohydrates and fibre, as in pulses and oats. These are hard to digest and can easily lead to stomach and gut complaints such as a bloated belly, diarrhoea and gas. Various types of nuts, such as peanuts, have relatively a lot of protein, but overall also a lot of calories because of the fat they contain. In addition, the amino acid profile of plant foods is often not as good, so several protein sources always need to be combined to raise the biological value of pulses and the like. One example is lentils with tofu.
What about breakfast? While quark and yoghurt are already very high in protein, vegans have a particularly hard time reaching the recommended protein content of 20-40 g per meal in the morning with completely natural foods. That is why it can make sense to add plant-based protein powder. Smoothies and shakes are especially well suited here, as you simply put all the ingredients in the blender.
What exactly do protein shakes do?
As mentioned at the start, proteins support the building of cells, hormones and tissue, but also the building of muscle. That is why protein shakes are a popular supplement, especially for athletes. But regardless of your athletic performance, paying special attention to high-quality protein sources can make sense! The cells and tissue we are talking about are, besides muscle mass of course, skin, nails and hair. Here we mean the structural proteins mentioned earlier.
So anyone who gets enough protein also supports stronger, more stable nails, as well as hair and skin. Still, you shouldn't overdo the protein, because although excess protein is excreted through the urine, the other macronutrients, fats and carbohydrates, shouldn't be neglected either. People with a damaged liver or kidneys should not overdo the protein.
What to look out for with protein shakes
A shake made only of protein powder and liquid is NOT a meal replacement. Many people forget this, especially those of us who want to lose weight. A meal replacement should contain other ingredients and nutrients instead of just protein! These include the other two macronutrients, fats and carbohydrates, as well as micronutrients such as vitamins, minerals and secondary plant compounds.
If you want a complete meal, look for a fibre-rich carbohydrate source, such as oat or spelt flakes. Plus a high-quality fat source, such as nut butter, seeds or avocado. Fruit adds great flavour and provides your vitamins! Added sugars, fillers, colourings and flavourings should not be included. So when buying a protein shake, look at both the ingredients and the nutritional values!
The vegan organic protein from frank juice
Versatile, creamy and the perfect addition to your next shake. Or try it as an add-on to your next soup cleanse. Simply stir it into your lunchtime soup and you'll forget about hunger for a good while!
Our organic-certified vegan organic frank protein contains the 3 plant-based ingredients soy, pea and sunflower protein, for a particularly high biological value. Our powder also contains no fillers, artificial flavours, sweeteners or preservatives. That way you can use it in many ways and bring variety to your vegan diet!
Frank protein shake: Two-Layered Peanut Butter Jelly Smoothie
Do you already know the frank guides? They give you valuable input to reach your personal goals and practise mindfulness, and help you change your diet for the long term. Our guides are all about your healthy lifestyle.
Our newest guide “Protein Shakes: Recipes for Every Day. Easy. Tasty. Frank” has just become available, and today we want to give you a peek at one of the 20 tasty shake recipes.
And here's how our heavenly “Two-Layered Peanut Butter Jelly Smoothie” works
Ingredients for one serving:
- 100 g raspberries, frozen
- 2 tsp chia seeds
- 10 g agave syrup
- 25 g rolled oats
- 30 g Medjool dates
- 1 pinch vanilla extract
- Pinch of salt
- 300 ml almond milk, unsweetened
- 20 g peanut butter
- 20 g protein powder
- 100 g crushed ice
Nutritional values:
519 kcal
31 g protein
51 g carbohydrates,
of which 15 g fibre
21 g fat
Method:
The evening before, heat the raspberries in the microwave or in a small pot on the hob and lightly mash them with a fork. Now mix the raspberries with the chia seeds and agave syrup and put them in the glass you want to serve the smoothie in the next day. In a separate bowl, stir together the oats, the pitted and roughly chopped Medjool dates, vanilla extract, salt and almond milk, and chill that too. In the morning, blend the soaked oat mixture with the peanut butter, the protein powder and the crushed ice. Add water as needed until you reach the consistency you like. Pour the peanut smoothie on top of the raspberry layer, stir the two layers together slightly with a spoon and serve with a reusable straw.
Note: other berries can be used instead of raspberries!
Cheers!
