Quick, portable, and packed with nutrients, protein shakes are the perfect fuel for your on-the-go kids. In this article of Healthfuller.com, we will explain to you 5 healthy protein shake recipes for kids. Jump in!
Protein is a vital macronutrient for people of any age. It not only benefits the body to build, support, and repair cells, but it’s also essential for your immune system and all of the body’s muscles, including their heart.
The most reliable origins of protein include:
Protein necessities differ by gender and age, but a good rule of thumb is that kids require about half a gram of protein for every pound that they weigh. For example, a 40-pound kid should have approximately 20 grams of protein every day. Very active kids may require a little more protein, but they frequently don’t require as much protein as a grown-up.
If you’re concerned about your kid not getting sufficient protein from their meals, protein shakes are an excellent way to pack in some protein along with a group of other healthy minerals and vitamins. Preparing them at home is normally much more affordable than purchasing them from the store.
Try making one of these simple and healthy protein shake recipes for a post-sports match or simple breakfast snack.
Banana and an almond butter protein shake
Almond butter is an outstanding origin of heart-healthy monounsaturated fats, fiber, vitamin E, and iron. On top of this, a tsp of almond butter has over 3 gm of protein. A small portion of cottage cheese adds an extra 7 gms of protein to the shake.
- Frozen ripe banana: 1
- Almond butter: 1 tsp
- Unsweetened almond milk: 1 cup
- Cottage cheese: 1/4 cup
- Blend all the ingredients until creamy.
- Add a teaspoon of honey if it requires to be a little sweeter.
- Of course, if you don’t own almond butter on hand, substitute for the more cost-effective peanut butter. Peanut butter is also extraordinary in vegetable protein.
Coconut milk and pineapple smoothie
Who identified coconut milk had so much protein? This make-ahead recipe is certain to be one of your child’s ideal breakfasts. And with chia seeds, oats, and yogurt on top of coconut milk, it’s also very high in protein.
- Uncooked rolled oats: 1/4 cup
- Unsweetened coconut milk: 1 cup
- Chia seeds: 1 tsp
- Yogurt (preferably Greek yogurt): 1/4 cup
- Vanilla extract: 1/2 tsp
- Fresh, frozen, or canned pineapple pieces: 1 cup
- Honey or other sweeteners: 1 to 2 tsp
- First, blend up the chia seeds and oats to produce a texture of flour.
- Then mix in the coconut milk, add the pineapple, and yogurt, and blend.
- Add any desired sweetener to taste and chill for at least five hours or overnight to soften up the oats.
- Shake before drinking.
Orange creamsicle breakfast shake
This protein shake is excellent for active kids because it’s not just is high in protein, but it’s also made with coconut water. Coconut water (different than coconut milk) is great in potassium, which is an electrolyte that is lost when you toil. Greek yogurt is more creamy and also higher in protein, compared to traditional yogurt.
This breakfast shake also tastes like a popsicle, so it’s certain to be a crowd-pleaser.
- Coconut water: 1/2 cup
- Nonfat vanilla Greek yogurt: 1/2 cup
- Frozen mango: 1/2 cup
- Frozen orange juice concentrate: 2 tablespoons
- Ice: 1 cup
- Blend all the ingredients and serve ice-cold.
- Add more extra ice if required.
- Make sure to utilize pure coconut water without any added sugar.
Tofu and an easy berry protein shake
Frozen berries are full of antioxidants and vitamins and one of the most easygoing fruits to add to a smoothie. Tofu gives amazing thickness and protein to the blend without altering the berry flavor. Try this easy recipe for a berry protein shake.
- Ripe banana: 1
- Frozen mixed berries (blackberries, blueberries, raspberries, or strawberries): 2 cups
- Silken tofu: 1/2 cup
- Pomegranate juice: 1/2 cup
- Just mix the ingredients in a blender and blend until creamy.
- Replace the pomegranate juice with another variety of fruit juice if you don’t have any on hand.
Soy milk and chocolate peanut butter protein shake
Simply like dairy milk, soy milk holds 8 grams of protein per cup, making it an exceptional replacement. This smoothie certainly carries in the protein with peanut butter, silken soft tofu, and chia seeds, all of which are powerful in protein. More importantly, your kids will prefer it because it tastes like a peanut butter cup milkshake.
- Soy milk: 1 cup
- Silken soft tofu: 1/2 cup
- Peanut butter: 2 tsp
- Cocoa powder: 1 to 2 tsp
- Honey: 1 to 2 tsp
- Chia seeds: 1 tsp
- Blend collectively the ingredients and serve ice-cold. Yum!
The Bottom Line
Of course, you can constantly try your personal healthy protein shake recipe by blending and matching any kind of fruit with protein-rich dairy or yogurt, soy milk, and tofu. Just keep in mind to steer clear of too much-added sugar including added sugar in the form of flavored yogurts and juices.
Protein shakes are an excellent on-the-go snack as part of a well-balanced diet. However make sure your kid is also receiving protein from other protein-rich foods like:
- lean meats
- eggs, beans