Protein shakes are a popular choice for those looking to increase their protein intake, especially among athletes and fitness enthusiasts. However, not everyone enjoys protein shakes or may be looking for alternative options. If you’re wondering what you can drink instead of a protein shake, this article explores several nutritious alternatives that can help you meet your protein needs while offering a variety of flavors and benefits.
1. Greek Yogurt Smoothie
Greek yogurt is a fantastic source of protein, with about 20 grams per serving. You can blend Greek yogurt with fruits, spinach, and a splash of milk or water to create a delicious smoothie. This option is not only rich in protein but also provides probiotics for gut health.
Recipe Idea:
- Ingredients: 1 cup Greek yogurt, 1 banana, a handful of spinach, and a splash of almond milk.
- Instructions: Blend until smooth and enjoy!
2. Cottage Cheese Drink
Cottage cheese is another high-protein dairy option, containing around 25 grams of protein per cup. To create a refreshing drink, blend cottage cheese with fruit and a bit of milk or juice for added flavor and consistency.
Recipe Idea:
- Ingredients: 1 cup cottage cheese, 1/2 cup pineapple or mixed berries, and 1/2 cup milk or fruit juice.
- Instructions: Blend until smooth and enjoy as a protein-packed beverage.
3. Milk or Plant-Based Milk
Whether you choose cow’s milk or a plant-based alternative (like soy or pea milk), both options can provide a decent amount of protein. An 8-ounce glass of cow’s milk contains about 8 grams of protein, while some soy and pea milks can offer similar protein content.
Serving Suggestion:
- Drink a glass of milk with your meals or add it to smoothies for extra creaminess.
4. Nut Butters in Smoothies or Drinks
Nut butters like almond or peanut butter are excellent sources of protein and healthy fats. You can add a tablespoon to smoothies, oatmeal, or even mix it with milk for a protein-rich drink.
Recipe Idea:
- Ingredients: 1 tablespoon almond butter, 1 cup milk (dairy or plant-based), and a dash of honey.
- Instructions: Blend until smooth for a creamy, protein-packed drink.
5. Egg Protein Shake
If you’re open to it, a raw egg protein shake can be a great alternative. Eggs are a complete protein source, with about 6 grams of protein each. Blend raw eggs with milk and fruit for a nutritious drink. It’s highly recommended that the eggs be pasteurized to ensure safety from salmonella or other impurities. Pasteurized eggs are treated to eliminate harmful bacteria while retaining their nutritional value.
Recipe Idea:
- Ingredients: 1 pasteurized egg, 1 cup milk, 1 banana.
- Instructions: Blend and drink immediately.
6. Protein-Enriched Beverages
Many brands offer ready-to-drink protein beverages that can be convenient alternatives to protein shakes. These drinks often come in various flavors and can provide a similar protein content to traditional shakes.
Options to Explore:
- Check local grocery stores or health food shops for protein-enriched beverages that fit your taste.
7. Broth or Bone Broth
For those looking for something savory, broth or bone broth can be a nutritious drink. Bone broth is rich in protein and can provide other health benefits due to its collagen content. It’s a great option for a warm, comforting drink.
Serving Suggestion:
- Heat a cup of bone broth and sip it as a nourishing beverage, especially during colder months.
Conclusion
There are plenty of delicious and nutritious alternatives to protein shakes that can help you meet your protein goals. From smoothies made with Greek yogurt or cottage cheese to ready-to-drink protein beverages and savory bone broth, these options can diversify your protein intake while fitting into your dietary preferences. While not all of the options listed provide as high an amount of protein as regular protein shakes, they are nonetheless viable choices for supporting your nutritional needs. Explore these alternatives to find the drinks that best suit your taste and lifestyle, ensuring you stay fueled and satisfied on your fitness journey.