You are contemplating protein shakes, right? These are the latest meal replacements, recovery drinks, and supplements to the American diet. I was turned on to Protein Shakes five years ago when I “upped” my running game in attempt to optimize my marathon training and performance. I used one I’d found at GNC and subsequently my local grocery store. It was a very popular brand. The nutritional values stacked up, it tasted amazing, and I thought with prolonged use and drinking several creamy, chocolatey shakes daily that I’d see marked improvement. After all, protein shake + marathon training + strength workouts would most certainly equate to a lean, fast body!!! RIGHT?


I never had any benefit.


I never looked at the ingredients!!!!! This is a trap that many fall into. We are enamored with the numbers….How our food “racks and stacks” on its nutritional scale has become KING! Numbers low in fat, low in sugar, high in fiber and protein and how they “measure up” have become the only thing most care about studying. And, what’s overlooked is the quality of the ingredients and the additives and isolates that increase nutritional values, many times in proportions our bodies weren’t meant to ingest!

It’s time to look at ingredients! This is key. Our foods and certainly protein shakes are filled with all kinds of things that wreak havoc on your cells, wellness, energy, and weight loss. And, with protein intake being CRITICAL to your health, the protein shake is our focus for today. Yes, it’s time for a paradigm shift. The quality of your food (and drinks) equates directly with the quality of the life you live!

You are likely already aware that protein is a nutrient composed of building blocks called amino acids, which perform a variety of functions in the body…


  • Builds and maintains healthy muscles,
  • Supports red blood cell production
  • Supports the immune system
  • Maintains your hair, fingernails, and skin healthy
  • Assists to flush toxins and chemicals from your body

With Protein playing such an important part in your health, it’s imperative that you focus on a protein supplement that places its emphasis on what’s important:



When you introduce artificial flavors, synthetic ingredients, low quality refined and processed carbs that could include brown rice syrup, colors, sucrose or fructose into your shakes, you are compromising your health! What’s more, whey protein and whey protein isolate also increase IGF-1, your insulin-like growth factor, the growth hormone! The more IGF-1 in your bloodstream, the higher your risk for developing cancers, according to a recent study published in the Journal of the National Cancer Institute! Think about it, the mama cows’ milk is naturally formulated to make the calf grow to be big! It does the same for you, but not just for muscles, for cancerous tumors too since cells receiving the IGF-1 message to grow, divide, and to keep doing so!

To recap, your protein shake should not include: 

  • Animal protein (I’m guessing it’s not certified organic and pasture raised!)
  • Gluten
  • Artificial colors or flavors
  • Added sugar or refined carbs
  • Preservatives or fillers
  • Heavy metals

Do yourself a favor, head to your pantry and take a look at the bottle of protein powder (check out your protein bars and other food labels too!).


  1. Plant based with lots of alkalizing greens
  2. Certified organic
  3. Certified nonGMO
  4. Free of gluten, dairy/whey protein isolates, skim milk powder, dried milk solids, and soy
  5. Free of refined or artificial sugars (sucralose, xylitol, aspartame, saccharin, acesulfame K, or erythritoland sorbitol)
  6. Free of artificial colors (red 40, blue 1, yellow 5), sweeteners, synthetic ingredients, flavors, or fillers (maltodextrin, dextrin, carrageenan)
  7. Low in natural sugar, sodium, and cholesterol
  8. High in nutrients including fiber, protein, minerals, antioxidants, and vitamins (adaptogens for athletes or those with high stress)
  9. Inclusive of “chelators” to remove heavy metals
  10. Free of heavy metals (that’s a big one! please check the list of top offenders)

You’re thinking, “could this possibly taste good?” YES! But a clean, plant-based Green Protein Shake will be different from anything you have had before. Think of it this way, when you go from eating Doritos to snacking on strawberries or cucumber slices, there’s some adjustment. It’s not the same, though there’s plenty of flavor in fruits and vegetables, and their calories are more powerful than any bag of Doritos! Adding an alkalized, nutrient dense whole food protein shake into your daily diet can be a change. Your body becomes less acidic, you gain natural energy, and before you know it, your body’s cells crave a daily Green Protein Shake!

According to the Recommended Daily Allowances (RDA), your body must have approximately .8 gram of protein for each kg of lean body weight (.36/pound) and up to 1.0 to 1.2 grams/kg if you are trying to lose weight or build lean, beautiful muscle (that’s pretty much all the busy moms I know!). For a 150 pound woman, that means she would need  around 54-82 grams of quality daily protein.

That’s very challenging to do in one day without some supplement. Consider this, an egg contains approximately 6g protein. Our 150 pound woman would need to eat 9-13 eggs daily or 2 chicken breasts, but that’s a lot of meat to eat in a day! Also note that our “traditional, nutritious dietary proteins,” such as meat, fish or poultry only provide an average of 32% NNU….Only 32% of the protein (their constituent amino acids) act as precursors to body protein synthesis. In other words, the remaining 68% of the protein is catabolized or wasted. Our 150 pound friend would need to eat a lot of animal products to reach the 54-82 grams daily; that’s a HUGE burden on kidneys and liver!

So, when considering your protein sources and necessary supplements, including shakes, power bars, Amino supplements, and whole foods, look to a product with pure ingredients…not the DORITO MODEL of protein! It might taste good, but it’s not the healthiest way to get fuel!

A daily green shake (even a chocolate green shake) provides the Superfoods to fuel your muscles, to keep your gut healthy, to keep your energy high, and to maintain your weight! Instead of health risks, an effective protein shake provides a daily “Detox and Nourish” system. And, with so many ways to mix up a daily green smoothie using my PK Smoothie Formula, why not start off everyday with health and nourishment!

** The only protein shakes I recommend that meet all the aforementioned health criteria benchmarks is offered through Purium Health Products. By using my Health Coach promo code, you’ll receive $50 off any of the Supermeal (Original or Vanilla Chai), Chocolate or Vanilla MVP Sport, or Power Shake protein powders or any other Superfoods. Just follow this link and use “pacerkristen” as your promo code.