Diabetics have a different dietary requirement than most others. This includes those who workout extensively or strength train often. Research published around 2005 showed that whey protein found in protein drinks, stimulate insulin secretion. This, however, is not the same case for those with Type 1 diabetes because their body cannot naturally produce insulin. So, if they have whey protein with a mixed meal, the whey protein in their diet may lead to a sudden increase in blood glucose. In some instances, a type 1 diabetic may have to adjust the amount of insulin to accommodate the excess glucose in their blood. So, while type two diabetics benefit from a premium quality protein mix a type 1 diabetic may not.
Everyone needs protein and this includes diabetics as well. Though there are some very promising whey protein brands in the market some of them are sugary to make the mix palatable. This is why it is very difficult and crucial for a diabetic to choose the right whey protein for their needs. In this article we have put forward some DIY protein shake recipes that are ideal for diabetics who train often. Since these shakes are made at home you know exactly what goes into making these shakes. You can also switch them up and make each day interesting with a new shake.
Plant Based Protein Shake
Plant based proteins may not be as affective as milk protein however it is ideal for diabetics with kidney problems. You can make some of the most effective plant based protein shakes at home.
Hemp Seed Shake
Hemp seeds are perhaps the oldest cultivated seeds manufactured by man. Three table spoons of hemp seed in the morning can make about 20% of your daily protein needs. The protein shake below is a combination of hemp seeds and other beneficial plant-based proteins that are very effective for diabetics.
You will need:
½ Cup finely ground almond
1/3Cup ground
chia seeds1/4 Cup hemp seeds
1 Tbsp carob powder
1 pinch table salt
Mix the above ingredients and store in an airtight container. Use four table spoons of this mixture for a smoothie.
Berry Shake
A good help of berries are a great way to replenish your body’s protein reserve. It is also high in fiber which makes it an ideal breakfast shake. The protein shake below is ideal for those who like fresh sour berries.
You will need:
5-6 Strawberries
5-6 Raspberries
5-6 Blueberries
Blend the mix together have it fresh. To make the smoothie filling you can add a cup of yogurt or almond milk in the blender.
Plant based protein shakes have a lower protein count than milk based protein shakes but they are packed with fibers, vitamins and minerals. It is ideal for those who are lactose intolerant or have kidney problems and are usually a great shake to start the day with.
Milk Based Protein Shake
Apple Cinnamon Soya Shake
This shake is made of soya milk protein and is ideal for lactose intolerant and vegan individuals. Soya milk is also high in protein and since it is a natural source, diabetics who strength train, benefit from this drink. Not too heavy not too light, the apple cinnamon shake wins in terms of health and nutritional value.
You will need:
1 Apple
1 Cup soya milk
1 Pinch of cinnamon powder
Remove the pits of the apple before adding it to the blender. Blend all the ingredients together in the blender and have it fresh. The apple cinnamon soya shake is a great homemade protein source. Some prefer to have it with honey while others rely on the natural sweetness from the apple to enhance the taste.
Banana and Cheese Smoothie
This homemade smoothie option is packed with protein. All you have to do is separate the solid fragments of the milk with the water. The whey and the cheese are important parts of the shake.
You will need:
1 Cup whey water (separated from the milk)
1 Banana
1 Pinch cinnamon
½ Cup homemade cottage cheese
Blend the above ingredients together and done! It is that simple. Bananas are not the best everyday ingredient for diabetics. However, if you workout extensively, this banana and cheese smoothie will do you no harm. Remember to have it occasionally, preferably on days when you have a rigorous workout session ahead of you. When we train our body uses up the calories and the sugar in the banana.
All the above smoothies are homemade and are perfectly safe for a diabetic. At home you can regulate the amount of ingredients you put in them. Also, it is fun to switch it up often and try different smoothies every few days. As a diabetic athlete you will have no problem digesting these high calorie shakes. In fact, your body will thank you for the treat.
