Limiting foods that increase uric acid in your body can help prevent gout flare-ups. These include some protein-rich foods like meats, seafood, and poultry. Fortunately, some common shake ingredients, like dairy, can boost your protein intake while reducing symptoms of gout.

Ingredients to Include

Low-Fat Dairy

Low-fat dairy products, like skim (nonfat) milk and fat-free yogurt, are great shake ingredients for people with gout. They are high in protein and can help reduce the risk of gout attacks.Skim milk has 8 grams (g) of protein and 83 calories per cup. Nonfat yogurt has about 10 g of protein per cup.Try adding one cup of Greek yogurt and a cup of skim milk to a shake or smoothie for 31 g of protein and 217 calories.

Other Ingredients

To maximize your protein shake's benefits, here are some additional gout-friendly ingredients that taste great:

• Cherries may help lower uric acid levels. Try adding frozen cherries and vanilla extract to a milk-and-yogurt base.

• Coffee may also help reduce gout outbreaks. Blend coffee ice cubes with milk and a small amount of cocoa powder for a frozen mocha treat.

• Daily moderate vitamin C intake decreases uric acid in the body. Add fruits rich in vitamin C to your shake, including kiwis, strawberries, and citrus fruits like oranges and grapefruit.

Protein Powders

If you like to add protein powder to your workout shakes, whey protein isolate — derived from milk — is a good choice. It contains glycomacropeptide, which is a component of milk that appears to reduce the risk of gout.

While plant-based protein powders, such as soy, pea, and hemp, won't make gout worse, they don't provide the same protective effect that dairy products do.

Ingredients to Avoid

The worst foods for gout most likely won't make it into your protein shake. These include red meat, organ meats, and seafood. However, there are some common shake ingredients worth avoiding.

Fructose consumption is associated with an increased risk of gout, so avoid prepackaged shakes that contain high-fructose corn syrup. Also, minimize sweeteners high in fructose, like agave syrup, honey, and palm and coconut sugars.Limit or avoid alcohol if you have gout, as alcohol and spirits can rapidly increase uric acid levels. Don't add alcohol to shakes or make a habit of postworkout beers.

Protein Requirements

The recommended daily protein intake for adults ages 18 and older is 0.8 g per kilogram (kg) of body weight. For example, a 150 pound adult needs about 54 g of protein per day.In general, 10 to 35 percent of your daily calories should come from protein. Competitive athletes and serious weight lifters will have protein needs toward the high end of this range.