Managing Protein Beverages and Liquid Restrictions

Pumpkin Spice Protein Latte

Question: Do I need to wait the 30 minutes after drinking a protein shake before I can drink some water?

Protein Drink & Liquid Restrictions:
Take time to absorb & digest the nutrients . As far as I am personally concerned, the only reason for me to ever drink a protein shake meal replacement is so that I can deliver to my body easily digested food that can be efficiently broken down into nutrients to be absorbed out of the digestive tract and into the body. Convenience and economics are secondary considerations for me because I understand the importance of providing high quality protein, vitamins and minerals to my body. My preferred method of doing this is eating solid food. But if I am unable to provide adequate nutrition with solid food it is essential I supplement with a high-quality, preferably medical grade, protein beverage. Most dieticians working with bariatric patients recommend protein supplements made with whey protein isolate.
Reminder: Take to heart "Protein First" rule of WLS

When I include a protein beverage in my diet it is key to observe the liquid restrictions by drinking no other liquids 30 minutes before or after drinking the protein shake. In addition, I try to take no longer than 15 minutes to consume the shake. This is to ensure that beginning with ingestion when food mixes with saliva in the mouth that I give my body every opportunity to absorb the nutrients in the shake. If I chase a shake with a drink of water without allowing time for digestion and absorption I am missing the opportunity to make use of the nutrients.

Refresher Learning: Understanding the Liquid Restrictions

For me a high protein low carbohydrate sugar-free protein shake is the best. I look for ready-to-drink shakes or powder that contains 15 to 20 grams protein per serving using whey protein isolate. A single serving should not exceed 200 calories. Using a blender I like to mix 3/4 cup room temperature coffee with 1 scoop vanilla protein powder, 2 tablespoons plain non-fat yogurt and 4-5 ice cubes, blending until smooth. This takes me about 30 minutes to drink and keeps me full for several hours.

Looking for some great protein fortified beverages? Check out our wildly popular newsletter:
Ridiculously Scrumptious WLS Recipes for Guilt-Free Autumnal Treats

Late last year we published a newsletter that featured this Multi-Use DIY Pumpkin Spice Protein Mix recipe and ways to use it as we actively seek to increase our daily protein intake. This newsletter was so well received by our subscribers it has been our most popular publication of 2016. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix

Heart Healthy Pumpkin Spice Smoothie

After weight loss surgery we find ourselves enjoying (or hating) protein shakes and smoothies as part of our high protein diet. Smoothie recipes are fairly common in magazines and on the Internet and many recipes are full of nutrients that support good health. To increase the protein content in a smoothie we can add a scoop or more of our favorite protein powder. In this recipe for Pumpkin Spice Smoothie shared by the American Heart Association one scoop of protein powder would add approximately 16 grams of protein to the 11 grams provided in the basic recipe. And doesn't this sound delicious with the fall pumpkins in full harvest right now?

Pumpkin Spice Smoothie
199 Calories
106 mg Sodium
$1.63 Per Serving

This American Simple Cooking with Heart recipe is the taste of pumpkin pie in a glass, with fewer calories.

Ingredients:
1/2 cup canned pumpkin
1/3 cup fat-free, plain yogurt
1/3 cup skim milk
2 Tbsp. rolled oats
2 Tbsp. honey
1/2 tsp. pumpkin pie spice
3-4 ice cubes

Directions:
1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.

Nutritional Analysis Per serving:
199 Calories, 38g carbohydrate, 6g dietary fiber, 11g protein, 1.5 grams fat.

Additional Tips: 
Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie.

Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.

Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.

Kaye's Tips: 
Add a scoop of vanilla protein powder to ingredients and blend well.

Substitute almond milk or soy milk for the skim milk, this will lower the carbohydrates and sugar that are in dairy milk in the form of lactose.

Add honey to taste (or artificial sweetener if preferred) after the smoothie is blended, putting in the smallest amount to achieve your preferred sweetness.

Freeze left-over pumpkin puree in 1-tablespoon cubes and add frozen to smoothie for an extra cold and thick beverage.

For more heart healthy recipes visit: American Simple Cooking with Heart