How to Make Protein Shakes for Seniors

Many caregivers turn to protein shakes for seniors, with good reason, as shakes can be a great source of extra protein and nutrition. They’re also easier to consume than a full meal, making them perfect for seniors who are refusing to eat and those who need soft foods.

Even if the senior does eat meals regularly, they might not be getting all the nutrients they need. Protein shakes are an easy way to fill the gap.

The protein content can also help reduce age-related muscle loss. After all, protein-rich foods can be difficult to chew, especially for seniors with dental problems. Appetite also tends to decrease with age, making some seniors more reluctant to eat. Shakes can be an easy alternative to typical protein sources.

Why Make Your Own Shakes?

At Kapok, we often talk about pre-made shakes, including some of the famous brands like Glucerna, Boost, and Ensure. These shakes are easy to find and incredibly convenient, but they have their limits too.

Here are some big reasons to make your own shakes instead.

1. 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.
2. 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.
3. 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. This means you can focus on tastes that the senior loves – increasing the chance that they’ll drink the shake.
4. 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.
5. 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.
6. You can respond to feedback. Getting the right flavor and texture can increase the chance that the shake will be consumed. With pre-prepared shakes, you need to keep trying different products until you find one that works. When making shakes yourself, you can simply adjust the recipe until it’s perfect.

How to Make Protein Shakes for Seniors

Protein shakes are incredibly flexible. You choose the ingredients to add based on your 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, like those in our list of low sugar smoothies for seniors.

That list highlights an important point – what’s the difference between protein shakes and smoothies?

The main distinction is the protein content. Protein shakes tend to be higher in protein, often with between 15 and 30 grams of protein per serving. Smoothies are much lower in protein. Some don’t have added protein at all, while others have some, but not a huge amount.

There’s also a texture difference. Smoothies often use additions like bananas, frozen fruit, and spinach. The frozen fruit create the familiar thick smoothie texture while also offering nutrients and antioxidants.

Still, the naming differences don’t really mean that much. You’re following the same principles either way.

Here are the basic steps for creating your own shake or smoothie.

First, Choose Your Blender

If you want a basic shake, any type of blender will do the trick. You can even just mix the ingredients in a plastic shaker.

If you’re hoping to blend ice or fruit, you’ll need a more heavy duty blender. Look for one that mentions ice crushing in the marketing.

Then, Choose Your Base Liquid

Water, milk, and plant-based milk are the most common bases for shakes and smoothies. However, there are other options too, like using kefir or even tea.

Between 4 and 8 ounces is a good starting point. Adding more makes the drink thinner while less will give you a thicker drink. You can always add more liquid later if you’re not satisfied, but you’ll need some to start off with.

Add Your Protein

You could make a smoothie without any protein at all, but it wouldn’t be very satisfying. It’s much better to include at least a little protein.

Here are some options to consider:

• Protein powder. This is the easiest option, as you just need to add a scoop or two of the powder in your drink. The powder doesn’t change the texture much and unflavored protein powder won’t even be noticeable in your finished drink. There are plenty of different types of powder to experiment with.
• Yogurt. Greek yogurt is best here, as it adds the most protein. However, you’ll still get some protein from regular yogurt. Just be warned, yogurt will make your drink thicker.
• Silken tofu. This is a surprisingly good choice. It helps thicken your smoothie and adds plenty of protein. The flavor isn’t even noticeable once the other ingredients are added.
• Nut butter. Peanut butter, almond butter, and similar products provide extra protein and a nutty flavor. You can use actual nuts and seeds too, but some blenders may struggle with these.

Add Fruits and Vegetables

Then there are the fruits and vegetables. These are important for nutrients and flavor.

When choosing fruits and vegetables, look for flavors that work well together. Mixed berry smoothies are a common choice. Or, what about a tropical combo of pineapple, mango, and banana?

Some veggies, like spinach and cucumber, can be added to most smoothies because the flavor is so mild.

If you want a nutritious smoothie, be cautious with the amount of fruit. Too much fruit can give you a sugary smoothie that isn’t very healthy at all. So, don’t forget to include a decent amount of veggies to balance everything out.

Add Flavorings

You can also add ingredients for flavor, such as cocoa powder, cinnamon, and shredded coconut. Don’t forget ingredients for sweetness too, like honey or agave nectar. These are especially important if your shake/smoothie doesn’t include much fruit. 

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 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 and smoothie recipes?