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How To Build A Better Protein Shake


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How To Build A Better Protein Shake – Tips for picking the right protein powder for you and your goals!

One of the questions I get asked most frequently usually has something to do with picking the right protein powder. There a gazillion different kinds out there and it can be super confusing when you are trying to decide exactly which one is right for you. To answer this question I have a question in return… What are your goals? Picking the right type of protein powder depends on what your personal goals are. So here is a low down to help guide you in finding the right protein powder for you to help you reach your goals whatever they may be.

How To Build A Better Protein Shake - Tips for picking the right protein powder for you and your goals!

When picking a protein powder your goals should be the first thing you consider. But let’s circle back to why protein is important in the first place. Here are the top reasons why you need protein in your diet and how much is the right amount for you.

  1. Protein is the building block of muscle construction… More muscle tone = better metabolism… If you don’t get enough protein you’re in for trouble! It will cause muscle depletion and all sorts of other nasty problems you don’t want or need.
  2. The base amount of protein you need is more than the required RDA states! Basically, if you sit on your bum all day and have no desire to lose weight or tone anything you are perfectly ok with the recommended 50g of protein… Otherwise, a good rule of thumb is 1.2-2 grams of protein for every 2.2 lbs of body weight for an active individual looking to lean up. (Example let’s take my body weight of 131 lbs divide that by 2.2 you get 59.5 then you multiply that by 1.5 to get the grand total of 89 grams of protein I should be consuming to get the hot bod I’m going for.) Just some simple math – Or keep it REALLY Simple and just consume 1 gram for every pound you weigh, for example, if you weigh 130 lbs consume 130 grams of protein daily.

The sheer amount of protein you need daily can seem daunting! That is why protein powders have become such a great way to get in your daily amount of needed protein. The best rule of thumb is to stick with one that is low in calories – stick with one that is under 150 calories a serving and is over 15 grams of protein per serving. You want to make sure that the protein powder you pick is also low in carbohydrates and fat. If you stick with these perimeters you’ll find one that will help you get the protein you need, but not pack on extra pounds.

Here are some of my favorites

If your goal is to lose fat and maintain muscle, I love Isopure – it is a fantastic high protein powder with very little carbohydrates and fat! For 110 calories a scoop you get 25 grams of protein 1 gram of fat and ZERO carbs! The flavor is good and it mixes well. This is a great base shake for building a great protein shake. It also very competitively priced.

If you’re looking for a good plant-based option that is not whey based, I love NOW® Foods Soy Based Protein powder, this is a great option if you also happen to have hormonal imbalances, such as PCOS. 

If you’re just looking for a great overall improve your “health” shake with protein then there is nothing better than Shakeolgy from beach body. I find it helps me with my overall health I consider it my daily source of awesome nutrition. I find that it is worth the price tag for me and my family – but it is on the spendy side. – the only drawback to Shakeology in my opinion. I usually only use a 2/3 scoop to help it last a little longer.

If you are looking for a good base protein shake that is on the more affordable side I really like Jennifer Lopez’s BodyLab brand – I find it is a good quality protein powder for a very fair price. The flavor is also very good! This is a great one if you are trying to lose weight.

To up the nutrition on my daily protein shake, I love to add 1 TBS Chia Seeds and a fiber supplement like NOW® Fiber -3. These add some much-needed Omega 3 Fatty acids and fiber into my diet! Adding these two supplements will turn your protein shake into a Nutrient rich powerhouse!


Now that you have the building blocks of a nurtient rich protein shake, trying mixing it up and adding some fun and delicious flavor! My protein shake recipe eBook is chalk full of delcious and mouth watering recipes all designed to help you feel like you’re spluring while trying to lose weight! 



  1. Katerina @ Diethood says:

    Nothing beats a healthy protein shake! And thank you for sharing this super useful info!!

  2. Thanks for all the great tips. I’ve never made a protein shake, but want to give this a try.

  3. Emily Hill says:

    We love protein shakes in our family and I’m always on the lookout for tips!

  4. So many great tips for a better protein shake all around, thanks!

  5. Loving all of the options! Protein shakes are so great to help stay on track when life gets busy!

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