Ladies, have you been getting enough protein lately? If you haven’t, you need to find a way to pack in the protein with a protein powder for women. You can take your protein powder for women in the form of a delicious protein smoothie or protein shake! Shakes are easy to consume, require only a few ingredients from your kitchen, and take only 5 minutes to make! Let’s get cooking! 

What is a protein shake? 

Protein shakes or protein smoothies are protein drinks that you can consume before or after your workout. These protein shakes are made of protein powders for women, and they aid in muscle recovery, helping to tone up and reduce fat percentage, and to increase metabolism and energy. You can make them easily using fruits, ice, and a protein powder for women! 

Are protein shakes good for you? 

Yes, you can make the healthiest protein shakes with your own blender and control what goes in them. The goal here is to create low-sugar, high-protein shakes with no additives. 

Protein shakes are excellent as a post-workout supplement because they help your muscles properly recover. You can even use them as a meal replacement if they have enough calories or you can consume them as a high-protein snack. 

A preferred time to drink your protein shake is before or after your workout, as this period is called the anabolic window and is where the protein powder for women will be most easily absorbed into your body for the best results! 

Types of protein sources you can use in your shake (Including But Not Limited to Protein Powder for Women) 

Protein Powder for Women 

Since your protein shake’s hero will be your protein powder for women, you need to choose a really great one! Choose one that contains adequate amounts of protein (at least 20 gms per serving), that is soy-free, gluten-free, and does not contain any added sugar or artificial preservatives. Your protein powder for women should also contain Ayurvedic herbs, vitamins and minerals for extra nutrition.

Try out OZiva Protein & Herbs for Women in your protein shake. This protein powder for women contains 23g Certified Clean whey protein with 15 Ayurvedic Herbs that helps in weight control, increase metabolism, and help build lean muscle and tone up within 3-6 months! It is available in delicious flavours like chocolate, vanilla almond, cafe mocha or mango delight, and is made with natural sweeteners! 

Nuts 

Pack in the protein, dietary fibre and healthy fat into your protein shake by adding nuts like almonds, walnuts, hazelnuts and more. 

Almonds – 6g protein per 23 almonds 

Peanuts – 7g protein per 28 peanuts 

Walnuts – 4g protein per 7 walnuts 

Seeds 

Top up your protein shake with the right seeds or add them into the mix to get an excellent source of vegetarian and vegan-friendly protein! 

Chia seeds – 2g protein per 1 tablespoon 

Flax Seeds – 2g protein per 1 tablespoon 

Fruits 

Fruits are often the base for a wonderful protein shake as they’re easy to blend with the other ingredients and have delicious flavour. Here are some high-protein fruits you’ll want to add: 

  1. Guava (1 cup) – 4g protein 

  2. Kiwi (1 cup) – 2g protein 

  3. Mixed Berries (1 cup) – 2g protein 

  4. Banana (1 banana) – 1.3g protein 

Other protein sources 

Other than fruits, nuts, seeds and your protein powder for women, you can add ingredients like greek yoghurt to increase your protein content and make the shaker smoother! Greek yoghurt contains 11g protein. 

How to Make your Protein Shake 

  1. Base – Make your base as 1 cup of fruit 
  2. Protein – Add in 2 scoops of your OZiva protein powder for women along with a few other protein sources like chia seeds or nuts 
  3. Sweetener – Your choice if you want to add a sweetener if your choice of fruits are not sweet enough. Use a natural sweetener like honey if you want to add one. 
  4. Liquid – Make ⅓ of your protein shake liquid, to ensure that your shake is proportioned and not runny. Use milk if you want, or almond milk or water. 
  5. Blend – Then you’ll blend it all up! 

Voila! Your shake will be ready in 5 minutes for your next workout! But check out our two recipes below. 

2 Amazing Recipes for Protein Shakes that Take 5 Minutes (With Protein Powder for Women)

A Basic Fruit Protein Shake 

A starter recipe for beginners to make a protein shake that you can take with your workout. 

Total time taken: 5 minutes (prep) 

Ingredients 

1 cup of frozen fruits like banana, kiwi, strawberries or any other berries, 2-4 savings of protein (2 scoops of OZiva Protein & Herbs for Women, as well as 2 tablespoons of nuts and seeds), ⅓ cup of liquid like milk/almond milk or water 

Optional – Keep 1 cup of ice if you want your protein shake more chilled 

Nutritional value: 

Carbohydrates – 44g

Protein – 34g 

Fat – 7g

Fibre – 6g

Instructions: 

  1. Place your fruit and (if you choose it) your ice at the bottom of your blender 
  2. Add in 2 scoops of your OZiva protein powder for women, along with your nuts and seeds for a more complete protein content 
  3. Add in ⅓ cup of your chosen liquid, as well as 2 spoons of your sweetener if you have chosen to add one 
  4. Blend all together for a minute or two at high speed. If your protein shake is not blending easily or if your protein powder for women has clumps, add a little more liquid and keep blending 
  5. Serve immediately in big glasses! 

Apple Pie and Vanilla Protein Shake 

The Recommended Daily Intake (RDI) for protein for women is around 46-50g protein per day! We at OZiva have a couple of recipes for high-protein smoothies that help you manage your weight as well. 

Total time taken: 5 minutes (prep) 

Ingredients 

½ an apple cut into small cubes, 2-3 pitted dates for higher protein, 150 ml of skimmed milk, 1 scoop of protein powder for women like OZiva Protein & Herbs for Women

Optional – Keep 2 or 3 cubes of ice if you want your protein shake more chilled 

Nutritional value: 

83 kcals 

Carbohydrates – 22g

Protein – 32g

Fat – 9g

Instructions: 

  1. Put your apples in the blender along with 2-3 ice cubes 
  2. Add in 1 scoop of your OZiva protein powder for women, along with the 2-3 pitted dates or any other nuts and seeds for extra protein 
  3. Add in the skimmed milk and a little extra sweetener like honey or maple syrup 
  4. Blend everything together for around 1-2 minutes until the shake achieves a smooth, lump-free consistency. If your protein powder for women is not blending well, add a little extra skimmed milk 
  5. Serve immediately in big glasses! 

See the recipe here for more details!  You can also get 3 more options for delicious protein shakes using your OZiva Protein & Herbs for Women! 

 

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