If you are a gym goer, you have definitely come across “protein shakes.” Almost all gym-goers consume protein in one way or another. What is the best way to do that? Yes, you can consume chicken and other protein-rich food, but that can be difficult if you are traveling in a vehicle.
So, what is the solution for these scenarios? The answer is “protein shakes”. But what kind of protein shakes? How many carbs, sugar, and grams of protein should it contain, and what things need to be avoided when making a protein shake?
As this can be overwhelming, you don’t have to worry about technical information; just focus on your gym journey. But in doing this, you may want to consider a dairy-free option, and dairy-free protein shakes can definitely help you in that area.
Feel free to jump to any sections to see more about the dairy-free protein shakes!
- Dairy-Free Protein Shakes – What Is It?
- Why Dairy-Free Protein Shakes Are More Suitable for Gym Goers?
- Best Recipes for Dairy Free Protein Shakes
- Bold Coffee Dairy-Free Protein Shakes:
- Creamy Protein Shake
- Chunky Protein Shake
- Best Protein Powder for Your Dairy-Free Protein Shakes
Dairy-Free Protein Shakes – What Are They?
Dairy, as we all know, is a product derived from animal milk, such as goat, cow, or buffalo. People say that milk is good for you. But, when you are on a journey of shredding your body, milk is not, especially lactose. The main reason is that it is very difficult to digest the lactose in your system.
Lactose usually contains sugar and other bad bacteria that can affect your stomach system, which in turn creates an imbalance in your stomach and can lead to bloating. Instead of shredding, even though you are working out, you may not get the desired result you are expecting. Dairy-free protein shakes can help you in a big way on your journey to shred your body in the way you desire.
But can shakes be done without milk? What should you do for a shake? A non-milk powder is usually made of several types of plant proteins. Manufacturers are finding ways to produce non-milk powders that can easily act as a substitute for traditional dairy products, providing the same amount of protein to your system.
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How do You Produce Dairy-Free Milk Powder?
One of the ways to produce a non-milk powder is by using animal-based ingredients, such as egg whites. Egg white has a higher protein content, which can easily satisfy the complete protein requirement for the human body.
But if you are vegan, then plant-based protein is the way to go. The other protein sources for vegan lovers would be soy, brown rice, pea, and white rice. In conclusion, there are ways to extract protein from various sources, even though milk is not the main ingredient.
The extracted non-milk powder that is rich in protein can be used along with the fruits or vegetables of your choice, which is considered a dairy-free protein shake.
Why Are Dairy-Free Protein Shakes More Suitable for Gym Goers?
It is a known fact that, for gym goers, you need as many calories as possible. You need it more when you are focusing on bulking. Dairy-based protein shakes, such as banana milkshakes, can take a toll on your system. Along with protein, you should also consider your carb intake. Milkshakes can have a considerable amount of carbs. This is one of the main reasons you should avoid milk-based products during your workout. You need a product that does not affect your metabolism but also gives you the correct amount of protein/calories.
Dairy-free protein shakes are a great way for you to intake protein in a safe way. Usually, dairy-free products are great for reducing inflammation. This helps you not only in your workout but also overall health by reducing the occurrence of acne and cancer. Blood circulation can improve since you don’t have to digest the lactose. Gymgoers need energy and lots of it. Plant-based proteins provide a lot of energy to sustain your activities for a whole day.
You might think that even though there are a lot of advantages, the taste (which is the important part) is lacking. Not necessarily. You can spice things up with various healthy ingredients.
You can also check out the best meal replacement shakes to help you achieve your fitness goals.
3 Best Dairy-Free Protein Shake Recipes:
You can add various ingredients and have an exciting lactose-free protein shake.
1. Bold Coffee Dairy Free Protein Shakes:
Who does not love coffee in the morning? Coffee is a great source of energy to help you start your day. You can add dairy-free protein powder and hot water to make a simple coffee shake with coffee. This is very helpful when you don’t have time in the morning. But what if you have time to spare? Coffee mocha is the perfect morning companion for you. The ingredients are
NOTE: MCT (Medium Chain Triglyceride) is the type of fat found in coconut and palm oil. One of the main reasons MCT oil is getting popular is that without many carbs, users get a lot of energy, and at the same time, it helps control their appetite. It helps greatly with a keto diet. Also, Cordyceps works great for reducing unwanted weight.
The instructions are simple: take a blender, pour water, mix all the ingredients, and blend until you can see the emulsification.
2. Creamy Protein Shake:
If you are a fan of night workouts but also have cravings for a dessert, a creamy protein shake is the perfect “workout dessert” for you. Simple to make and effective for your system. This recipe can also add your desired fruits and nuts for better results.
The ingredients are
- Coconut water for a better base taste.
- Vanilla extract.
- Super greens.
- Fruits or berries of your choice.
- Protein powder (Dairy Free).
Now, here is how you make it. Mix all the ingredients in a blender until you get thick emulsification. After that, you can add nuts (optional) for better taste.
The above recipes are good for shredding season. What about the bulking season? That is where the chunky shake comes into the picture.
3. Chunky Protein Shake:
This chunk protein shake is best if you look for high protein (almost 50-60 gms) and high natural fat content (nut fats). Also, you can add oats for high-fiber content in your shake, which helps you keep you full for almost a day. The ingredients are
- Cocoa powder (optional for taste).
- Dairy-free protein powder (preferably vegan for taste blend).
- Nut butter (for natural fat).
- Oats (for fiber content).
- Coconut water (for base), or you can use Almond milk.
Making it simple. Mix all the ingredients in a blender and blend it for 5-7 minutes or until you get the desired consistency.
Now you have a general idea of how to make different smoothies for different situations. You know the ingredients, but how well do you know how to select them, especially the protein powder? Remaining items you can buy at your local grocery store. You need to have a concrete idea of the best protein powder for your workout regime.
Best Protein Powder for Your Dairy-Free Protein Shakes:
In truth, you can easily get the protein powder online or at your local grocery store. In the previous statement, it was said that you need to have a concrete idea about selecting the protein powder. You need to check some factors on the protein powder’s label:
- Ingredients are clean – Meaning that the protein powder does not contain any impurities or artificial ingredients.
- 100% protein – Make sure your protein powder contains essential amino acids. BCAA (Branched-chain amino acids) are required if you are an athlete. If you are not, EAA (Essential Amino Acid) is sufficient.
Based on these, the best protein powder for your dairy-free protein shakes may be “Organic Plant-based protein powder KOS”
KOS Organic plant protein is a great companion for your protein shake. It is natural, meaning it does not contain any artificial ingredients, and the protein powder is made of five protein sources Pea, Flax seed, Quinoa, Pumpkin seed, and Chia seed. It also contains several vitamins and natural minerals.
The main thing to be noted is that KOS protein powder has 20g of protein per serving and soluble fiber content in the plant protein, which helps you feel full for a longer period. KOS provides great support for digestion. DigeSEB (a digestive enzyme blend) helps the system maximize the absorption of the ingested protein and other nutrients. For beginners and trainers, KOS plant protein powder is a great way to start their bulking or shredding journey.
Apart from that, KOS has great taste. The powder is infused with organic Peruvian cacao, Himalayan salt, organic coconut milk, and a dash of stevia & monk fruit. You must add two to three cups of protein powder with cold water for a raw protein drink. Or you can add the powder to any shakes for protein intake.
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- Are dairy-free protein shakes good for you?
Yes, there are many benefits you can get from dairy-free protein shakes, such as reduction in inflammation, which in turn helps you to eliminate acne and can, in some cases, help you prevent cancer. It also helps to regulate the correct blood circulation throughout the system.
- Which is better, Whey or plant-based protein shakes?
There is no competition between the two proteins. Both have their own benefits. For example, Whey is great for people who crave muscle growth since it has all nine amino acids, including BCAA, which is great for muscle protein synthesis. Plant-based proteins do provide a high amount of protein without much sugar and carbs. In conclusion, both are viable for different situations.
- Can you add almond milk to shakes?
Almond milk is a dairy and also cholesterol-free plant-based milk. Also, it is free from lactose. For vegan people who want milk in their shakes, almond milk is a perfect choice. Apart from the answer to the question, yes, you can perfectly use almond milk as a base liquid for your shake.
Health is very important in our life. We should do everything in our power to maintain our health in good condition. Working out is a great way to maintain our body and mind. But a workout takes a toll on our bodies. You need to have nutrients at the correct time. Protein shakes can be a great way to recharge your energy if it is a dairy-free protein shake.
You can get all the required nutrients along with protein without many carbs and fats. In this article, we have discussed dairy-free protein shakes in detail. This article hopes to give enough information on dairy-free protein shakes, and how they can help you in your workout journey, as well as your daily life.