Ever wondered how you can make your very own protein shake without spending bucks on artificial protein powder?
Many people think that you can not get the same nutrients or kick when making protein shakes at home. Not true; making your own protein shake gives you the control of choosing what goes in the blender and into your body.
Moreover, there are no additives and preservatives in your homemade energy drink. In addition, you can control the number of sugars, proteins and custom-make a drink just for your needs!
The Basic Blend
To make a protein shake at home, you only need some ingredients and a blender. Everything else will just fall into place. Here are a few easy steps to understand how to make one!
Choose Your Base
You need to add a fruit or vegetable bag to make a protein shake rich in nutrients. So throw in some high-protein fruits like bananas, cherries, avocados, blueberries, and kiwi.
In addition, add some dark leafy vegetables like spinach, kale, or just normal vegetables like beetroot, cucumber, and celery.
Pick Your Protein
To replace the normal protein powder, you can get your protein through food resources easily. In addition, many food sources are rich in proteins like nuts, nut butter, chia seeds, beans, and tofu.
Moreover, adding nuts and beans to your shake can increase its nutritional value and add healthy fats to your diet.
Choose a Liquid
You do not want a runny or extremely thick protein shake. Your shake should be at just the right consistency. So, adding a liquid like almond and soy milk, water, or orange juice is all great.
In addition to that, make sure to use a liquid that goes well with your ingredients. For example, if you’re using fruits as a base, choosing a juice would be better. On the other hand, if you’re using veggies and nuts, go for milk or water.
Pick a Sweetener
If you are going for a smoothie or fruit base drink, choose the right type of sweetener. In fact, ditch the white sugars and go for honey or maple syrup.
Even though some of these drinks do not even need a sweetener as they have natural fruit sugars but if you want to add one, make sure you pick a healthy variant for sugars.
Add Some Magic
Of course, when you are making your very own protein, you can pretty much add whatever you want. However, if you want to elevate your normal shake to a super drink, add some toppings to your shake.
Finally, choose flavorful ingredients like dark chocolate chips, granola or oats, yogurt. Now, add some ice or mint to top it off and add a little personal touch to your protein shake.
Last but not least, blend all these ingredients and make sure the shake is not too runny. You want your protein shake to energize and fill you up at the same time.
In addition, a good blend of ingredients makes your protein shake easier to digest and instantly gives you an energy boost.
Benefits of Making Your Own Protein Shake
There are plenty of ways to make your protein shake, and you can have total control of the nutritional value of your meal.
Moreover, you can make batches to have them anytime, in between meals or at different times of the day. That way, you can:
- Squeeze in extra nutrients
- Avoid additives, artificial sweeteners, and filler
- Go vegan and get organic benefits
6 Protein Powder- Free Shake Recipes
There are countless recipes on how you can make your very own homemade protein shake that is both: nutritious and yummy!
That’s why we have made this list of the ten best flavor-bursting, energizing, and refreshing protein shakes that anyone can make easily.
The possibilities of delicious, power-punching smoothies and shakes are endless, with an array of fresh ingredients.
The Banana Butter Smoothie
Banana is a fruit available in all seasons, and it usually stays over your counter until it’s ripe. Do not waste high-protein fruits like this and make a smoothie.
In addition, this peanut butter and banana smoothie are perfect for breakfast and post-workout.
- 2x bananas
- ½ cup soy milk/full-fat milk
- 2x tablespoons peanut butter
- 1x tablespoon chia seeds
- Cocoa powder
- 2x cups Greek yogurt
You can use almond yogurt if you are a vegan.
Blend it Up
In a blender, add bananas, peanut butter, yogurt, and milk. Now, blend it up and top it off with chia seeds and a sprinkle of cocoa powder. Enjoy a rich-protein smoothie!
Protein Value 43.54g
2. Berry Blast
The tangy mixtures of blueberries, raspberries, and strawberries are match-made in heaven. Get a fruity pack of the berry-goodness and rich nutrients in your smoothie.
Moreover, this smoothie is perfect to have as a meal, and the thick consistency fills you right up!
- ½ cup blueberries
- ½ cup strawberries
- ½ raspberries
- 2x tablespoons of almond butter
- 1 cup greek yogurt
- Mint for garnish
Blend it Up
In a blender, add your berry mixture, then add almond butter and greek yogurt. Mix it up but do not blend it too much; you want the consistency to be thick.
Add some ice cubes and garnish with some mint for freshness; enjoy your berry blast!
3. Apple Tofu Blend
Too scared of adding tofu to your protein shake? Do not fret; this recipe is sure to change your mind about adding tofu to your drinks. The silky texture of tofu and tanginess of green apples balance it out completely.
- 1x green apples
- ½ cup silken tofu
- 2x tablespoon maple syrup
- 1x vanilla pod
- make½ teaspoon cinnamon
- ½ cup spinach
Blend it Up
Deseed your green apples(skin them if you prefer), add them to a blender with your silken tofu, take a knife, extract vanilla from the pod, and add them with other ingredients. Finally, add your spinach and blend it all up.
Now, serve the mixture with a sprinkle of cinnamon powder, and a healthy green apple pie smoothie is ready to drink!
4. Mango - Almond Protein Shake
Mixing seasonal fruits in your protein shakes is essential to a healthy diet. After a workout session, the beautiful juicy mangoes and healthy fats from almond milk give you the perfect boost.
In addition, this drink is sure to quench your thirst away!
- Mangoes 1x cup (chopped)
- Almond milk 1x cup
- Cashew nuts 1x oz
- Greek yogurt 1x
- Chia seeds 2x tablespoons
Blend It Up
Add chopped mangoes, almond milk, chilled greek yogurt, and cashew nuts to the blender. Blitz it all up and toss some chia seeds on top and enjoy!
Protein Value 24.84 g
5. Vegan Pina Colada Smoothie
If you are looking for non-dairy, high protein, and vegan meal replacements, this recipe is just the right fit for you. The nuttiness from macadamia nuts and freshness from the cucumber make this smoothie a perfect cool concoction!
- 1x cup frozen or fresh pineapple
- ½ cucumber
- ½ banana
- ¼ cup raw macadamia nuts
- 1x cup unsweetened coconut milk
- 2x dates for sweetener or 2x tablespoons of maple syrup
Blend it Up
Add all these amazing ingredients to a blender and make a smooth mixture. Then, if you prefer, add ice and some macadamia nuts on top to enjoy it.
6. Chocolate Oat Smoothie
Finally, who does not like chocolate, especially if it’s mixed in with some healthy ingredients that are bursting in flavor?
This healthy chocolate oat smoothie is a fulfilling meal substitute. It satisfies all your cravings and gives you the nutrition you need pre or post-workout.
- 1x ripe banana
- ¼ cup gluten-free oats
- 1x tablespoon chia seeds
- 2x tablespoon almond butter
- 1 to 2 tablespoons cocoa powder
- 1 ½ cup almond milk (unsweetened)
- Dates or maple syrup for sweetener
Blend it Up
In a blender, add all your ingredients except for cocoa powder and blend. Then, keep blending until it’s smooth and creamy. Add cocoa powder on top. You can increase these ingredients if you want, according to your taste.
Are You Still Tired After a Workout?
Post and pre-workout tiredness is a thing, no matter how many nutritionally-packed meals you take, sometimes the only way to get rid of muscle soreness is through a massager.
Exogun is here to save the day. It is the ultimate massaging gadget for all fitness enthusiasts. So, even if you don’t work out, Exogun will take all your work stress and muscle soreness away. Exogun:
- Improves blood circulation
- Reduces muscle soreness
- Relieves pain and tightness in your muscles
- Elevates performance and speeds up recovery time
Although many people still use commercial protein powders, there are many more benefits of making your own meal replacement drinks.
Indeed, not only is it a healthy process keeping your diet intake in check, but it also improves your way of living. Moving towards a cleaner, less processed diet is essential for a healthy and fit body.
To conclude, you can make your protein shake with a few ingredients, a blender, and in under ten minutes. Moreover, you can have it before or after a workout session; protein shakes are sure to give you a refreshing boost instantly!You may also like: How to Give a Therapeutic Massage for Neck and Shoulder? Simple Steps to Do it At Home