Do you need a protein shake?

Protein is important  it helps build and repair muscle, supports hormone function, and keeps you feeling full.

But here’s what matters even more:

• You don’t need excessive protein to see results
• Most people can meet their needs through whole foods
• Supplements should never replace real food sources long-term
  
  

If you're very active or need convenience, dairy free shakes can be useful occasionally, but it's best to work with a specialist to evaluate your diet first.

What to watch for in dairy free protein shakes

While many shakes are plant-based and free from dairy, that doesn’t make them automatically healthy.

Here’s what to check:

• ❌ Added sugars – Watch for syrups, fruit juice concentrates, or sugar alcohols
• ❌ Emulsifiers & thickeners – Like guar gum, carrageenan, or xanthan gum
• ❌ Artificial flavors or sweeteners – Often added to improve taste
• ✅ Protein sources – Look for blends like pea, rice, hemp, or soy for variety
  
  

Many of these drinks are ultra-processed and not intended for daily use, especially if you’re already eating enough protein from food.

GoCoCo helps you choose smarter shakes

With so many options on the shelf, it’s hard to know what’s truly healthy and what’s just good marketing.

That’s where GoCoCo comes in. Scan your shake and instantly:

• 📱 See its processing score and ingredient breakdown
• 🚩 Get alerts for emulsifiers, added sugars, and unnecessary extras
• ✅ Compare different shakes side-by-side
• 🌱 Find better plant-based options that align with your goals
  
  

GoCoCo helps you shift from “is this okay?” to “what’s the best choice for me today?”

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🍌 DIY dairy free protein shake (no powder needed!)

Want to fuel your day or recover from a workout without relying on processed shakes? This homemade plant-based protein shake is naturally sweet, filling, and full of real-food ingredients — no emulsifiers, no artificial flavors.

🥤 Banana almond protein shake

Ingredients:

• 1 ripe banana
• 1 tablespoon natural almond butter (or peanut butter)
• 1 tablespoon chia seeds or ground flaxseed
• ¾ cup unsweetened almond milk (or any dairy free milk)
• Optional: a handful of oats or a few cubes of frozen cauliflower for extra fiber
• Optional: a pinch of cinnamon or a splash of vanilla extract

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Serve immediately, or chill for 10 minutes for a thicker texture.

🥄 Pro tip: This shake contains natural carbs, healthy fats, and plant-based protein — a balanced combo that helps you stay satisfied and energized.

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Whole food protein: your best daily option

If you want to build a strong, balanced plate, here are some great dairy free protein foods to prioritize:

• 🥔 Legumes: lentils, chickpeas, black beans
• 🥜 Nuts & seeds: almonds, chia, pumpkin seeds
• 🌾 Whole grains: quinoa, farro, brown rice
• 🥬 Soy products: tofu, tempeh, edamame

🥄 Pro tip: Add these to smoothies or bowls before reaching for a shake every day.

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