Why Protein Shakes?
After a serious sweat session, muscle fibers are torn by the intense contraction of the muscle. To repair these micro-tears and build strong muscle fibers, our bodies undergo something called protein synthesis. The protein we consume after exercise is broken down into various amino acids and used to repair the muscles. It boosts your metabolism and helps to maintain and grow the muscles.
It is a difficult and arduous task to prepare protein-rich meals for healthy muscles. Protein shakes are the alternative to get protein into your diet. So people prefer market protein shakes as they are easily available. But what they don’t know is that they have an abundance of sugar and less-than-ideal protein amounts. So the best way is to prepare them at home.
Related: High Protein Recipes for the Whole Day
Here are the 5 recipes to make protein shakes at home. They are easy to prepare, require no cooking, and are extremely cheaper in comparison to their market or fitness center versions. Try out these magical formulas to support your muscle-building goals.
1. Orange Creamy Smoothie
Keep the sweet tooth cravings away with this protein shake. With the combination of bitter orange and mild vanilla cream, create this frothy shake for your strong muscles.
Ingredients
- Orange Zest (To Serve)
- Sugar-Free Whipped Cream (To Serve)
- Vanilla Almond/Coconut Milk (16 oz)
- Artic Zero Orange Dream Ice Cream (2 Scoops)
- Whey Vanilla Protein Powder (1 Scoop)
Directions
- Blend the ice cream, milk, and protein powder.
- Pour the blended mixture into a glass and add whipped cream and orange zest on the top.
2. Green Protein
Green protein is the protein shake rich in healthy fats, carbs, fiber, and antioxidants. With the unique combo of green leaves and sweet fruits, this protein shake has tremendous nutritional punch within.
Ingredients
- Vanilla Protein Powder (1/2 Scoop)
- Chia Seeds (1/2 Tablespoon)
- Egg Whites (2)
- Spinach (1 Cup)
- Whole Egg (1)
- Greens Supplement/Wheat Grass
- Superfruit Powder
- Fresh Ginger (1 Tablespoon)
- Mint (To Taste)
- Cinnamon (1/2 Tablespoon)
- Glutamine (1 Scoop)
- Water (8 oz.)
- Almond Milk (4 oz.)
Directions
- Blend in all the ingredients until a thick mixture is obtained.
- You can personalize a shake by adding peanut butter, flaxseeds, or lemon juice as per your taste.
3. Peanut Butter Protein Smoothie
This combo of peanut butter and chocolate is perfect to adapt to a low-carb diet plan.
Ingredients
- Chocolate Protein Powder (1 Scoop)
- Almond Milk (4 oz. Without Sugar)
- Peanut Butter (1 Tablespoon)
Directions
- One by one, add all the ingredients in the blender.
- Blend in the mixture until the desired thickness is obtained.
4. Berry Butter Smoothie
You can use it for the morning breakfast. With the balanced mix of healthy ats, carbs, and lean proteins, this shake will keep you active throughout the day.
Ingredients
- Unsweetened Almond Milk (6-8 oz.)
- Fresh Berries (Handful)
- Almond Butter ( 1 Tablespoon)
- Baby Spinach (1 Cup)
- Ground Quaker Oats (1/2 Cup)
- Vanilla Protein Powder (2 Scoops)
Directions
- Add all the ingredients in the blender as per the given quantities.
- Now blend in the mixture to get your berry butter smoothie.
5. Chilled Cashew Smoothie
This one is moderate in fat, low in carbs, but high in protein and taste. With cashew milk, this drink recipe is good to keep the lactose down.
Ingredients
- Milk Chocolate Protein Powder (1 Scoop)
- Ice (1/4 Cup)
- PB2 (1 Tablespoon)
- Unsweetened Cashew Milk (4-8 oz.)
Directions
- Blend the PB2, protein powder, and milk.
- Now add the ice cubes and blend until the desired thickness is achieved.
Protein plays a significant role in repairing and rebuilding your muscles after exercise, and many people consume protein shakes post workouts to aid this process. However, several studies suggest it doesn’t matter whether you drink a protein shake before or after your workout. As your total daily protein intake is what matters most. While protein shakes around workouts and between meals are beneficial, make sure you’re getting enough throughout the day. For healthy people, there are little or no health risks related to using protein shakes while following a high-protein diet.
