Super shakes are a fast, easy way to get a quality protein source in a balanced, nutritious, low calorie meal. They are also excellent for weight management and for building muscle. 

For optimal health, adults should consume daily at least .5 gram of protein per pound of body. That translates to 75 grams of protein per day for someone who is 150 pounds. Most Americans, particularly older Americans, are deficient in protein. This can result in lower energy, compromised immunity, weaker muscles and increased risk for fractures.  

A super shake is a highly convenient vessel to create a hydrating, delicious meal that includes all three macronutrients, micronutrients (vitamins, minerals), and antioxidants. All you need is a blender, a low-fat liquid (e.g. water, almond milk), a high quality protein powder (e.g. whey, vegan), a fruit, a vegetable and a healthy fat (e.g. flax seed powder, nut butter). The recipes included offer many different flavor profiles and ingredients so you will never be bored. 

Super shakes are useful for any number of reasons:

• They can help you start your day with a satiating, protein rich meal that will keep you full until lunch time. Protein shakes typically contain 20-30 grams of protein per serving. Numerous studies show that protein rich breakfasts vs. carb rich meals lead to less overall calorie consumption and better weight management. 
• As before or after workout meals, they provide the protein and carbs needed to aid recovery and increase muscle protein synthesis. 
• As meal replacements when your time is limited or you’re too tired to cook. Research demonstrates that consuming 20-40 grams of protein every three to four hours helps to increase muscle protein synthesis, reduce appetite, improve body composition (higher lean muscle mass, lower body fat) and improve overall performance. 

When choosing protein powders, try to choose one that is low in sugar and additives and that offers at least 20 grams of protein per serving. It doesn’t really matter what the protein source is, although you may want to choose whey protein if you are very athletic or are looking to put on muscle. Pea protein is a great vegan protein source. Casein protein is derived from dairy so people with dairy sensitivity may not react well to it.