Sometimes you just can’t avoid eating on the run. You don’t have time to sit down to a relaxing breakfast, but skipping the first meal of the day is a no-no.
So how can you snarf down a healthy, quick meal? Protein shakes, which start with protein powder. And you don’t have to be a professional bodybuilder to use them. “Often protein shakes are used as meal replacements for breakfast or lunch and then you can eat a meal for dinner,” says Robin Rood, RD, registered dietitian for Teladoc. “Pre-packaged protein drinks are convenient and available at drugstores, supermarkets, and online.”
Both animal- and plant-based protein powders are extremely popular. “There are many types available, including reduced-glucose powders for people who are watching their glucose intake,” says Rood.
But what about vegetarians, vegans, and people who can’t eat dairy or eggs? No worries! Plant-based protein powders exist as well:
The best way to select a protein powder is to try it and see how well you tolerate it and whether you like the properties such as flavor, texture, and mixability. Although powders are usually sold in large bags and jars, some stores sell small sampler packets.
Protein powders are available plain or flavored. All you need to add is water or milk. And when it comes to milk, just about any type will work—including almond, rice, and soy. The key to selecting a liquid is reading the labels on the powder and the mixer to meet your personal nutritional guidelines for calories, fat, carbs, and protein.
Grabbing a ready-made protein shake is a good solution to the time-crunch problem. When you have time to make your own shakes, though, you can dial in the nutrient and flavor profile and make something that tastes absolutely delicious and keeps you full throughout the morning.
Rood adds, “There aren’t any ingredients to avoid, aside from those to which you’re allergic. Also, be aware of brands on the FDA recall list.” Some are no longer marketed because they contain steroids.
Some lazy Saturday morning, use this guide to concoct your own customized protein shake:
Makes about 2 servings
Have fun experimenting with types of protein powder and taste-testing liquids and fruit until you come up with a tasty shake that doesn’t upset your tummy. If you experience gas, bloating, nausea, or stomachache, call Teladoc. Our U.S. board-certified doctors are available 24/7, anywhere you are, to diagnose a wide variety of non-emergency conditions and recommend treatment.
We can help you feel better faster, whether you have tummy troubles, seasonal allergies, muscle aches, fever, or even a headache. Use the app to schedule a visit quickly and easily.
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