What to Put in Protein Shakes

Most protein shakes and bars are based on protein concentrates. These powdered amino acid formulas derived from soy, milk or eggs can be effective--but they're expensive and highly processed. Natural sources of protein can be more affordable. They can provide not only just as much protein but also additional essential nutrition. Lots of ingredients can be added to protein shakes simply for taste, from chocolate to cookies. But a few types of foods improve taste, consistency and overall nutrient content.

Dairy

• Dairy products are a great natural source of protein. Casein, the primary amino acid in dairy proteins, digests slowly. This provides a steady supply of protein over the course of several hours, preventing a catabolic state. Milk or heavy cream can be used in shakes to provide a pleasing, thicker consistency, as well as stores of protein. Raw eggs are another ideal source of protein and can be added for the same reasons, but they carry the risk of salmonella infection so are not generally recommended.

Fruit and Nuts

• A little bit of fruit can go a long way toward improving the taste of a bland protein shake. Bananas, berries and citrus are common additions that increase the nutrient content and consistency of the shake. Nut butters, especially peanut, walnut and almond, are excellent natural sources of protein. Try mixing peanut butter with whole grain oatmeal for a delicious, low-fat complete protein.

Hemp Powder

• If you absolutely must use a powder for your protein shake, consider powdered hemp seed. Though hemp doesn't contain as much protein as some other types of powder, it can be supplemented through the use of dairy products or nut butters. What hemp has that other protein powders don't is natural omega-3 fatty acids, which lower the risks of cardiovascular disease and cancer.