editor As most people are aware, protein is an important part of muscle growth. This is because of the role that protein plays in repairing muscles and then rebuilding them bigger and stronger. Most data sources suggest consuming around 1g of protein for every pound of body weight, although this is a rough guide and can vary depending on body size, metabolism and goals. For those looking to pack on muscle, it’s likely that they will want to consume more protein than this.
For those trying to consume more than the recommended amount of protein, protein shakes offer a great way to pack in some extra protein. But recently, in line with the rising interest in gut health, the focus has turned to the impact that protein shakes can have on the digestive system. While there are various different forms of protein shakes on the market, with many claiming to be gut-friendly, a lot of people have been left seeking healthier alternatives to protein shakes.
Are Protein Shakes Bad?
Protein shakes are great if you are following a high-protein diet and need a helping hand in hitting your protein goals. Not only does the average protein shake contain up to 30g of protein, but they’re also super convenient if you are in a rush. Protein powder that is used in shakes can also be purchased in a range of flavours.
Many people believe protein shakes to be bad due to the negative impact they can have on gut health. Whilst high in protein, protein powder is not a natural source of protein and, as a result, can have some adverse effects on the body, mainly the gut. This is because most protein powders lack nutrients that are found in whole foods, such as fibre.
Read: How Croydon’s Osteopaths Are Shaping the Future of Pain Relief
Alternatives To Protein Shakes
Kefir Drinks
Kefir is becoming an increasingly popular choice for those looking to take extra care of their gut. But along with being extremely gut-friendly, kefir products are also high in protein. If you are looking for an alternative to protein shakes, kefir drinks in particular offer a convenient substitute.
Just like protein shakes, they can be enjoyed on the go and in a range of flavours. Popular flavours include vanilla, strawberry and chocolate. As mentioned though, the main benefit of switching protein shakes for kefir drinks is the improved gut health you should experience. While both are high in protein, kefir drinks are also rich in probiotics, good bacteria and calcium.
Greek Yoghurt and Fruit
Greek yoghurt is often a dietary staple of those looking to bulk up and gain muscle, with one serving packing around 20g of protein, a similar amount to a scoop of protein powder. For most people, the taste of Greek yoghurt on its own is a little too sour, but there are simple ways to jazz up your Greek yoghurt bowls.
Adding ingredients like fresh fruit, honey and almonds won’t just give you some extra nutrients, but will also leave you with a tasty meal that can be enjoyed at breakfast time, as a mid-morning snack or as an evening treat.
Overnight Oats
If you like to consume your protein shake as part of your breakfast, consider switching it out for a portion of overnight oats. The beauty of overnight oats is that they can be tailored to any set of tastebuds yet still pack an impressive amount of protein. If you’re not concerned about protein powder, but just simply looking for a bit of variety, you can also add a scoop of protein powder to your overnight oats to really up the protein levels.
However, most people looking for alternatives to protein shakes are looking for an alternative to protein powder. If that sounds like you, try to fill your overnight oats with high-protein ingredients such as milk, nuts, and seeds.
Final Thoughts
Before you clear your cupboards of protein powder, remember that everybody’s body is different, and this includes our guts. If you aren’t experiencing any adverse gut issues as a result of protein powder, there is likely no need to look for an alternative. But for many people, gut-friendly alternatives to protein shakes have become an important part of their high-protein diets.
While there are more organic protein powders that market themselves as gut-friendly, most nutritionists would recommend getting your fix of protein from whole foods to benefit from the added nutrients. If you’re looking for the most interchangeable alternative to protein shakes, kefir drinks are probably the best solution, as they can be consumed in a similar way to protein shakes. If you want to swap out your protein shake for a more nutritious alternative, foods like Greek yoghurt and oats can provide a more complete meal.
Whether it’s fruit or kefir, it’s important you still incorporate foods that you enjoy. This should make it far easier to stick to your new diet and keep consistent in terms of hitting your goals.
