Not getting enough protein accelerates the loss of muscle mass , strength and function, while conversely, getting a little more than the recommended amount improves muscle and heart health , supports the immune system , aids weight management , and decreases risk of developing chronic diseases.
However, many elderly people often struggle to take in the right quantities.
To remedy the problem, a good solution may be to add protein shakes or ingredients that help keep fit over time to your food routine .
Protein shakes for healthy aging
- Coffee smoothie
- Chocolate Peanut Butter Smoothie
- Peaches and cream smoothie
- Vegan smoothie
- Strawberry and vanilla smoothie
Coffee smoothie
- 1/2 ripe banana
- 1 scoop of vanilla protein powder with no added sugar
- 1/2 cup unsweetened almond milk
- 1/2 cup cold or room temperature coffee
- 1 1/2 cups cubed ice
Place all ingredients except the ice in a blender and blend until blended.
Slowly add the ice and blend until creamy.
One glass of this smoothie provides about 25 grams of protein.
If the taste is too intense you can add a little stevia extract which makes the drink sweeter. You can also top it off with cocoa beans for an extra dose of antioxidants and potassium , a mineral that regulates fluid balance and plays a role in muscle and nerve function.
Chocolate Peanut Butter Smoothie
- 1 cup unsweetened chocolate almond milk
- 6 tablespoons peanut flour or powdered peanut butter
- 1 large banana
- 1 cup of ice
- chocolate syrup, for garnish (optional)
Blend all the ingredients until you get a homogeneous mixture.
One glass of this smoothie provides approximately 27 grams of protein.
In addition to being very tasty, peanut butter goes perfectly with the flavor of chocolate and is also extremely beneficial because it is rich in protein .
Also, choosing powdered peanut butter over the traditional creamy one cuts calories since a 2-tablespoon serving of peanut butter has about 188 calories and 16 grams of fat, while powdered peanut butter has only about 60 calories and 1.5 grams of fat.
Peaches and cream smoothie
- 2 fresh peaches, cut and cored
- 1 cup of 2% cottage cheese .
- 1 tablespoon maple syrup
- 1 teaspoon of vanilla extract
- 1 cup of ice
Place the peaches in the blender and blend until completely chopped.
Add the ricotta, maple syrup and vanilla extract and blend again until creamy.
Add ice, crush everything and serve immediately.
One glass of this shake provides about 17 grams of protein.
The proteins come from the ricotta, which also gives it a creamy texture, while the peaches ensure a good dose of vitamins C and A.
Vegan smoothie
- 1 scoop (25g) Vanilla Protein Powder
- 1 cup frozen mixed berries
- a handful of spinach (optional)
- 1 cup of almond milk
- 1 tablespoon cashew or almond butter
- 1/2 tablespoon chia or flax seeds (optional)
Blend all ingredients together , adding a little ice if desired.
One glass of this smoothie provides approximately 27 grams of protein.
This drink is perfect for those who want to use only plant-based ingredients. Its purple color is given by berries rich in antioxidants and excellent for fighting inflammation and counteracting aging .
The addition of almond butter gives this smoothie a creamy texture and adds fiber and healthy fats to the mix.
Strawberry and vanilla smoothie
- 1 ½ cup of milk
- 1 ripe banana
- 2 cups of strawberries
- ½ cup vanilla Greek yogurt
- 2 tablespoons of vanilla protein powder
Blend all the ingredients until you get a smooth and creamy consistency.
If the drink is not sweet enough you can add a little sweetener .
One glass of this smoothie provides approximately 21 grams of protein .
This fresh and extremely summery drink combines the benefits of Greek yogurt proteins and probiotics with the antioxidant properties of strawberries , which also offer a significant amount of fiber, beneficial for longevity and for maintaining a healthy intestine .
