Mistake #1 - Putting the Powder in First
We might sound a little nit-picky with this one but it can make a difference if you always put your liquid in first. It'll be easier to shake or thoroughly mix. This way you're guaranted zero clumps stuck to the bottom of your bottle.
Mistake #2 - Your Recipe is Too Complicated
Keep things simple. With too complicated of a recipe, you might either add to many conflicting flavors, too many calories or sugar, or too many steps that can eventually discourage you from relying on an occasional blood-sugar balancing shake to get you through the next few hours. For a good skeleton recipe to follow, use can use our Basic EnergyFirst Recipe:
1-2 scoops of whey protein powder (such as ProEnergy Vanilla or Chocolate Whey Protein Powder)
1-1.5 cups of water or milk
1 cup unsweetened frozen or fresh fruit
1 scoop of Greenergy (to pack in up to 5 servings of vegetables in powdered form)
Mistake #3 - Bad Timing
You don't need to jump the gun but you also shouldn't wait too long if you're planning a post-workout drink. A protein supply within 30 minutes of your workout is ideal so there's no need to chug it down while you're still trying to cool down.
Mistake #4 - What's in Your Powder?
Don't throw a blind eye to the ingredients in your protein powder. Read the label carefully. Many powders have fillers, additives, sweeteners, and milk from cows treated with hormones or antibiotics. See our Whey Protein Comparison Chart to see how EnergyFirsts ProEnergy powder compares with all the leading brands.
Mistake #5 - Turning your shake into a sugar bomb!
This isn't dessert. High-sugar ingredients include sweetened dried fruit, sweetened nut milks, or nut butters with sugar added. If you're going to add any of these types of foods, aim for unsweetened dried fruit, frozen or fresh fruit, unsweetened milks, and replace some fruit with a serving of vegetables (kale, zucchini, spinach, etc), nuts, seeds, or even avocado.
Mistake # 6 - Hidden Sweeteners
Look out for powders with sugar or sugar code names (syrup, fructose, sweetener, concentrate, etc). Look for low-glycemic protein powders, such as those naturally sweetened with stevia or stevia extract.
Mistake #7 - Skimping on Superfoods
True, the main purpose is to supply protein in a balanced way to keep your blood sugar stable. But why miss out on an opportunity to get more antioxidants and nutrition into your day? Whether its a superfood powder (like Greenergy Green Powder) or actual whole foods, boost the nutritional value of your shake with healthy fats and carbs: avocado, leafy greens, flax, chia or hemp seeds, nut butters, or frozen berries.
Mistake #8 - Ignoring an Intolerance
Listen to your body. Choose a powder and ingredients that your body can tolerate. Don't ignore allergies or sensitivities as this can fuel the flames of inflammation and make things worse for you. No protein recipe fits every individual. Thankfully, you have plenty of alternatives, if needed.