Things to Put in Protein Shakes

Whey is a high-quality, easily digested source of protein that contains all the essential amino acids required to help the body repair itself during and after exercise. Adding whey protein shakes to a healthy diet helps increase energy and promotes muscle building and maintenance. Whey protein is also effective in fat loss plans, as it promotes satiety. For an even bigger nutritional benefit, there are several tasty additions that can take your protein shake from blah to amazing.

Fruit

• For a sweeter shake, just add fruit. The health benefits of a diet rich in fruit are staggering, according to the U.S. Department of Agriculture. Fruits are good sources of fiber, potassium, vitamin C, and antioxidants, while low in calories and fat. Eating an overall healthy diet rich in fruit may reduce risk for type 2 diabetes, stroke, coronary heart disease and many cancers.

Nuts

• Adding a handful of nuts can help increase the protein and nutrient content of your shake. Nuts are full of monounsaturated fats, vitamins, fiber and antioxidants. Almonds, in particular, have been shown to have major health benefits: In a 2002 study published in the journal Circulation, David Jenkins, MD, tested 27 people with high cholesterol over three months. The subjects who were instructed to consume one handful of almonds a day lowered their bad cholesterol levels by 4.4 percent.

Oatmeal

• Oatmeal adds thickness and wholesome nutrition to your protein shake. It contains many vitamins and minerals, and is a good source of fiber, complex carbohydrates and additional protein. Moreover, the soluble fiber in oatmeal can help control blood sugar levels; this is why the American Diabetes Association recommends that people with diabetes consume more whole grains like oatmeal. Just be sure to cook the oatmeal thoroughly in water before blending into the shake.

Yogurt

• Adding yogurt can make your protein shake thicker and more filling. According to Fitness Magazine, yogurt is a nutritional powerhouse of protein and calcium, not to mention probiotics. Yogurt that lists "live active cultures" on the label contains good bacteria that help regulate and improve digestion and strengthen immunity by clearing out harmful bugs and bacteria from the digestive tract. "The healthy bacteria in yogurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says Alexa Meyer, PhD, nutrition researcher at the University of Vienna.

Coffee

• Adding coffee to your whey protein shake can make for a delicious, energy-boosting breakfast, and helps you avoid the calorie-laden coffee drinks many restaurants offer. Just pour freshly brewed, cooled coffee into the blender along with your favorite flavored protein. Vanilla or chocolate flavors work especially well with coffee to create a coffeehouse style drink.