I firmly believe that good protein shakes are the cornerstone of a healthy eating plan. Not only are proper protein shakes chock-full of nutrients and amino acids (with ingredients that can contribute to muscle growth, weight loss, and overall health), but with the right combination of ingredients, they’re delicious, too. A recent study in The Journal of Nutrition found that participants that were taking part in three resistance-training session per week and drank a protein shake before going to bed, significantly increased their lean muscle mass and strength gains compared to the control group which did not drink a protein shake before bed. Researchers believe it’s possible that the extra protein right before bed increased the body’s natural ability to repair and build muscles during sleep. That means the protein shake-ing group saw the toning results of their workouts twice as fast! Whether you decide to drink your shake at night, as a mid-day snack, or first thing in the morning, you’ll benefit from today’s shakes packed with vitamins, minerals and essential fatty acids! Today, I’m unveiling 4 new summer-savory shake recipes recipes that are high in protein, and low in sugar! But before we dive into the recipes, let me show you a  few simple steps to create the perfect protein shake:

Whey is The Way:

My protein preference is whey. The isoflavones in soy protein can raise estrogen levels, which may negatively impact thyroid function and could lead to other negative side effects. (I recommend using the Kathy Smith Protein Shake) Both egg white and pea protein are good non-dairy options. And, there are plenty of other protein powders that are completely vegan and soy-free. But, as long as you don’t have an aversion to dairy, whey protein is the clear winner. Many nutritionists call whey the “fast” protein. The body breaks it down quickly, which makes it more easily digestible. And, while it is derived from milk, a good high-quality whey protein is low in fat and lactose, so it’s generally considered safe even for lactose intolerant people. (If this is a concern, though, discuss this with your doctor before trying whey.) Whey is also high in amino acids, the building blocks for healthy muscle tissue.

Isolate vs. Concentrate

When choosing a whey protein, look for whey protein “isolate” vs. whey protein “concentrate.” Isolate is a higher-quality, more purified version that has been treated to remove most of the fat and lactose, whereas the cheaper concentrate version can be higher in fat and carbs, not to mention on the clumpy side.

Ace Your Base

The liquid base of your protein shake can make or break its nutritional value. Skip sugary juices, and instead try a low-calorie option. I love unsweetened almond milk because of its creamy texture and low sugar content. Another delicious base you may not have considered: Green tea. When it’s iced and unsweetened, green tea is delicious, calorie-free and loaded with antioxidants with a hint of caffeine for an added little burst of energy.

Mix Up Your Mixers

Fresh fruit can’t be beat, but when it comes to smoothies, frozen fruit provides a thick, icy texture (and is far less expensive). On your next grocery store trip, load up on frozen bags of fruits that are both full of antioxidants and also low in sugar, such as strawberries, blueberries, raspberries, blackberries. I also add a teaspoon of flaxseed oil to my shakes – not just for its creamy texture, but because it adds an extra boost of heart-healthy Omega 3 fatty acids.  Rich in Omega-3 fatty acids, Barlean’s Omega Swirl flax and fish oil supplements are the freshest, best-tasting and most nutritious Omega-3 products that I’ve found! Now, get ready to get shaking!!