Many caregivers turn to protein shakes for seniors – with good reason. Shakes like these can get seniors the nutrition that they need, while also being enjoyable. This is even more important for seniors who are refusing to eat and those who need soft foods.
Even if seniors do eat meals regularly, shakes can be a way to add on more calories or nutrition. The protein content can also help reduce age-related muscle loss. After all, protein-rich foods are often difficult hearty and to chew and appetite often decreases with age. Shakes can be an easy alternative to typical protein sources.
Why Make Protein Shakes?
There are many shakes that you can buy and use as-is (including brands like Boost and Ensure). But, there are advantages to making your own.
- You have full control. You get to choose which ingredients are added and excluded. As such, you can be sure that the shake/smoothie is healthy.
- You choose the nutrient profile. Seniors have different needs, which can vary over time. Some situations will call for a high-calorie shake, especially if the senior isn’t eating much. Others may require a shake that’s high in fiber and protein, while being low in sugar.
- You influence the flavor. Commercial protein shakes are hit and miss when it comes to flavor. Some taste great, others don’t. When you’re making the smoothie yourself, you can tailor the flavor as you go.
- You can hide ingredients. Some smoothie ingredients have strong flavors, like chocolate, banana, coffee and peanut butter. This gives you the chance to add in extra ingredients (like kale, for example), without altering the flavor profile.
- It’s not the same shake every time. You can dramatically vary the flavor of a smoothie by choosing which ingredients you include and exclude.
- You can respond to feedback. Being able to tweak the shake is so important for seniors. Getting the right flavor and texture can increase the chance that the shake will be consumed. You can’t do this with a pre-prepared product.
How to Make Protein Shakes for Seniors
Protein shakes are extremely flexible. You can choose the ingredients that you add based on your own needs and preferences. This includes varying the texture and flavor until it is perfect for your family member.
The simplest approach is to follow recipes. There are many of these online (like this list from Style Craze). Recipes can easily be tweaked to meet your needs.
You can also follow guides, like this one (which comes from Bodybuilding.com):
Precision Nutrition also has an amazing infographic guide, along with an accompanying post. You could even print it out and stick it to your fridge.
Time Saving Tricks
Making protein shakes for seniors sounds like a lot of work – right?
Honestly, the outcomes are worth it. Processed shakes have far too many concerning ingredients (even the low sugar ones). Thankfully, you can decrease the time investment.
- Prebag the fruits and veggies that you plan to use. These can be simply dumped in the blender each day.
- Use a protein powder. This is faster and easier than other protein sources. High-quality protein powders will have few added ingredients. Whey protein is a common choice. You could also look for egg white protein or plant-based protein powders.
- Skip the fresh fruit and veggies. Fresh produce is amazing and it should be part of everyone’s diet. But, it’s not always practical – especially if you don’t know when you’ll be making smoothies. Use frozen berries and/or frozen bananas to ensure that you still get some plant-based nutrients.
- Buy bagged combinations (or make your own). Some stores sell frozen combinations of fruit and/or veggies, specifically for smoothies. You can also make your own by freezing the combinations you want in ziplock bags.
So, what are your favorite shake recipes?
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