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How to Make a Protein Shake

DMOOSE

How to Make a Protein Shake

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After a long day of work and training, you can find yourself looking forward to your favourite flavoured protein shake; but then it hits you. It's getting a little boring.

But what if you could change up your shake and have something new with just a few alterations?

Well, you don't have to gulp down the same old protein shakes anymore, because we have got you 8 different recipes of protein shakes that you can experiment with every day.

So what are you waiting for? Sort out your ingredients and switch on the blender.

Protein Shake Recipes

When it comes to making protein shakes, there are endless possibilities. You can go sweet or savory, thick or thin, and there are endless flavor combinations to explore.

Whether you're looking to pack in more protein after a workout or just need a quick and convenient snack, protein shakes are a great option. And with these 8 different recipes, you're sure to find one that's perfect for you.

1. Vanilla Protein Shake

  • 1 frozen banana in chunks
  • 1 scoop (25g) vanilla protein
  • 3/4 cup almond milk
  • 1/4 tsp cinnamon
  • 1/4 tsp vanilla extract or scraped vanilla bean
  • 1/2 tbsp chia seeds or flaxseed
  • Handful of ice

Calories

274 Cal

Protein

27.4g

Fats

5.5g

Carbs

29.9g

2. Banana Protein Shake

  • 1 frozen banana in chunks
  • 1 scoop (25g) vanilla protein powder
  • 3/4 cup almond milk
  • 1/4 cup Greek yogurt or more milk
  • 1/2 tbsp chia seeds or flaxseed

Calories

286 Cal

Protein

26.8g

Fats

8.8g

Carbs

26.3g

3. Peanut Butter Protein Shake

  • 1 scoop (25g) vanilla protein powder
  • 1 tbsp peanut butter or peanut butter powder
  • 1 frozen banana in chunks
  • 3/4 cup almond milk
  • Handful of ice if needed

Calories

266 Cal

Protein

24.1g

Fats

10.4g

Carbs

21.9g

4. Coffee Protein Shake

  • 1/2 cup cold brew
  • 1/2 cup low fat milk
  • 1 frozen banana in chunks
  • ¼ cup frozen cauliflower
  • 1 scoop (25g) vanilla protein powder
  • 1/2 tbsp chia seeds
  • 1/4 tsp cinnamon
  • ½ tbsp almond butter

Calories

321 Cal

Protein

29.1g

Fats

9.6g

Carbs

30.1g

5. Strawberry Protein Shake

  • 1 scoop of strawberry whey protein
  • 5 strawberries with stalks removed
  • 250 ml milk
  • 1tsp vanilla extract
  • Water, as needed

Calories

292 Cal

Protein

31.8g

Fats

9.9g

Carbs

16.4g

6. Fruit Fusion Protein Shake

  • 1 scoop of unflavoured whey protein
  • 1 orange, peeled
  • 250 ml pineapple juice
  • 1 banana, sliced
  • Water, as needed

Calories

296 Cal

Protein

19.2g

Fats

0.4g

Carbs

56.7g

7. Vegan Berry Protein Shake

  • 1 scoop (25 g) vegan vanilla protein powder
  • 1 cup frozen mixed berries
  • handful of spinach
  • 1 cup non-fat milk
  • 1 tbsp cashew or almond butter
  • 1/2 tbsp chia seeds or flaxseed
  • Ice, if necessary

Calories

325 Cal

Protein

35.4g

Fats

8g

Carbs

26.6g

8. Chocolate Protein Shake

  • 1 scoop (25g) chocolate protein powder
  • 1/2 tbsp cocoa powder
  • 1 frozen banana, in chunks
  • 3/4 cup almond milk
  • 1/2 tbsp chia seeds or flaxseed
  • Handful of ice
  • Coconut whipped cream, for topping

Calories

258 Cal

Protein

21.6g

Fats

9.7g

Carbs

20g

Instructions

Even though the ingredients differ in all 8 recipes, the method remains the same.

For every recipe, you will:

  • Add all the ingredients to the blender, except for the toppings, and blend them together until smooth.
  • Add ice to the mixture as per your own choice and give it a quick blend again to crush the ice
  • Once you’ve reached the desired consistency of your shake, pour it out in your favorite glass, add a straw and top it off with the suggested toppings.

Bon appetite!

What are Protein Powders Made Up of?

Looking at the vast variety of protein powders available on the market, an individual is bound to get curious as to what they all contain.

I know you don't have the time to sit down and go through the ingredients of each and every protein powder and research their differences.

And even if you do manage to find out some time to research, the difficult terms can get you all confused.

Therefore, I have listed down all the major varieties of protein powders for you which will help you understand their basic differences in no time.

Whey Protein

Whey protein is a type of protein supplement made from whey, a byproduct of cheese production. Whey is an excellent source of protein, containing all the essential amino acids your body needs to build muscle.

There are three main types of whey protein: whey concentrate, whey isolate, and whey hydrolysate.

Whey concentrate is the most common type of whey protein, and is typically about 80% protein by weight.

Whey isolate is a more refined form of whey protein that has been filtered to remove fat and lactose, and is typically 90-95% protein by weight.

Whey hydrolysate is a pre-digested form of whey protein that is easily absorbed by the body, making it ideal for post-workout recovery.

No matter which type of whey protein you choose, it can be a helpful tool in your fitness journey.

Casein Protein

Casein protein powder is made from natural, high quality ingredients. It is a great source of protein and helps to build and repair muscle tissue. It is also low in fat and calories, making it an ideal choice for those watching their weight.

This powder can be used to make shakes, and smoothies, or added to baking recipes for an extra protein boost. It is also a great way to increase your daily protein intake if you are trying to build muscle or lose weight.

Hemp Protein

Hemp protein powder is a popular dietary supplement made from the seeds of the hemp plant. Hemp seeds are a rich source of protein, fiber, and essential fatty acids, making them an ideal addition to a healthy diet.

Hemp protein powder can be used to boost nutrition in smoothies, shakes, and baked recipes. It is also a popular choice for athletes and bodybuilders as it provides a convenient way to increase protein intake.

Soy Protein

Soy protein is a fast-release protein like whey, but it's plant-based and lactose intolerant friendly.

Moreover, it is the only protein with all essential amino acids. This protein is comparable to whey and superior to casein in post-strength training and muscle protein synthesis.

Soy is a genetically modified protein powder so go for organic powders.

Pea Protein

Pea protein is one of the most popular vegetarian sources and comes from the yellow split pea.

It's hypoallergenic and has few additives or artificial ingredients in the powder. It has many muscle-building amino acids, i-e, arginine, lysine, and phenylalanine.

Furthermore, it has low levels of cysteine and methionine; you can take it either through a protein blend or foods like wheat, oat, quinoa, and other grains.

Brown Rice Protein

Brown rice protein is a great plant-based source of protein. It's hypoallergenic, and lactose intolerant people can consume it too.

It includes healthy fats that reduce LDL cholesterol levels in the body and is enriched with protein and essential amino acids.

Furthermore, it digests quickly and creates a 'thermic effect', which speeds up the metabolism and helps weight loss.

Benefits of Protein Shakes

Some of the phenomenal benefits of protein shakes are given below.

Quick & Easy to Make

You can go for a protein shake if you want a quick breakfast treat. It's easy to make and takes no time to prepare. Moreover, it's nutritious and helps fuel your body for the daily tasks to perform.

If you want, you can even portion and prepare ingredients in advance, throw them in a blender and make yourself a yummy shake.

Squeeze Nutrition Into Your Shake

A protein shake is the simplest way to add several nutrients to your diet. You can easily blend various fruits and vegetables into your protein shake.

Fruits like strawberries, kiwi, blueberries, and bananas are high in fiber, antioxidants, vitamins, and minerals, and they also help to boost your shake flavor.

On the other hand, spinach, kale, and beetroots are rich in nutrients and give a tasty flavor to the protein shake with healthy benefits.

Lastly, you can add other ingredients, including nuts, seeds, yogurt, milk, spices and herbs.

Keeps You Full

A protein-rich breakfast is one of the best ways to lessen your cravings for food and keep you full.

According to a study, people consuming high protein breakfast had reduced ghrelin levels (a hormone responsible for making you crave food) compared to those who took breakfast high in carbs.

Similarly, another study showed that double protein intake leads to a decrease in body weight and lesser calorie intake.

Help In Weight Loss

Many researchers support the role of protein intake in weight loss through various mechanisms.

For beginners, protein intake improves metabolism, which can increase the number of calories your body burns every day.

It can also reduce calorie intake by suppressing the hunger hormone ghrelin increase levels of leptin (satiety hormone). Having said that, where protein is beneficial for weight loss, a little mistake can make it a cause of weight gain too.

Many people consume things like dark chocolate and nuts as a source of protein, but they forget these things are dense in calories too.

Over consumption of these things can cause weight gain. So, it is essential to eat such food items in moderation.

Post-Workout Recovery

After an intense workout, muscles suffer injuries and need time to rest and recover. To aid the recovery process, protein plays an exceptional role.

Not to mention, consuming protein post-workout is needed as it stimulates muscle protein synthesis, speeds up muscle recovery and improves performance during your next workout.

Muscle Growth

Simply drinking protein shakes, without working out, will not grow your muscles. In combination, working out and intaking protein shakes will help your muscles recovery faster and give them the nutrients they need to grow.

FAQs

1. How do I make a protein shake?

You can make a protein shake by mixing protein powder with water or any liquid you choose. You can find many nutritional protein-based drinks on the market and supplements known as protein powder.

2. What do I add to a protein shake?

Adding fruits to the protein shake will enhance its flavor, and you will have something different to enjoy. Moreover, you can add nuts, oats, and yogurt to the blender as a source of fiber. Adding nut butter will also serve as a great source of healthy fats.

3. Does protein shake cause weight gain?

Yes, it can. It depends on if you are adding in-addition to your existing diet and it puts you into a caloric surplus; this will cause weight gain. If you are using it as a meal replacement, and it puts you into a calorie deficit, you will lose weight.

4. Is it okay to drink a protein shake every day?

Drinking protein shakes every day is okay, but be sure to get most of your protein from whole food sources. Without food sources, you won't be able to obtain nutrients that are important for health and support your workout performance and recovery.

5. Are they suitable for weight loss?

Makers of protein shakes may claim that their products work wonders but remember, a protein shake is not magic. If you combine it with a workout, it will show you better results then.

Conclusion

Many people can get protein from various food sources, but the most convenient way of protein intake is protein shakes. They are highly nutritious, and you can also add them to your breakfast routine.

Furthermore, you can add them to your routine for various purposes such as weight loss, weight gain, weight management and post-workout recovery.

Combining them with exercise will make you less likely to regain the lost fat, manage weight, and maintain muscle mass.

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Article Sources

  • Fda. (2019). FDA 101: Dietary Supplements. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
  • Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, 12(12), 3704. https://doi.org/10.3390/nu12123704
  • Rizzo, G., & Baroni, L. (2018). Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients, 10(1), 43. https://doi.org/10.3390/nu10010043
  • Blom, W. A., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. (2006). Effect of a high-protein breakfast on the postprandial ghrelin response. The American Journal of Clinical Nutrition, 83(2), 211–220. https://doi.org/10.1093/ajcn/83.2.211
  • Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn.82.1.41

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