How to make homemade protein shakes?
Prepare protein shakes are liquid preparations with a dense and uniform texture that usually have the addition of whey protein and fruits in their composition. Homemade protein shakes are a simple way to boost the processes of increasing muscle mass, as well as they are ideal to cool off in summer seasons.
Milkshakes or smoothies had their origin in California in the 30s of the last century. With the boom in sports supplements, protein shakes appeared. Today, combinations of milk and fruit protein isolates are the most common in protein shakes. Although there are even alternatives to smoothies high in vegetable proteins such as spirulina .
Homemade Protein Shakes – Ingredients
The ideal ingredients to combine in homemade protein shakes are:
- Whey protein
- Skimmed milk
- Low-fat plain yogurt
- Vegetable milks
- Chia seeds
- Sugar or sugar substitutes
The calorie content of protein shakes is usually high compared to other homemade shakes, such as detox. Proteins and carbohydrates stand out from the nutritional composition. For this reason they are an ideal type of shake to increase muscle mass.
How to make a protein shake at home?
To prepare a delicious and healthy homemade protein shake, first of all you need a good blender. The second rule to make a high-protein shake at home is to know how to combine the fruits, a basic rule is to combine flavors that accompany them. For example, strawberries go well with kiwi, bananas with peaches, etc.
As for the blender, make sure the blades are sharp and the revs are up to the revs needed to crush ice. Making homemade protein shakes in glass containers is recommended, just as it is important not to forget to close the lid.
3 Homemade protein shake recipes
1. Banana peach and honey protein shake
- 1 medium banana
- 1 ripe peach
- 1 scoop of whey protein
- ½ cup skim milk
- 1 glass of ice
- 2 teaspoons of honey
2. Strawberry and almond protein shake
- 1 cup frozen strawberries
- 1 cup of plain low-fat yogurt
- ½ cup of almond milk
- 1 teaspoon chia seeds
- ½ scoop of whey protein
- 10 sugar or 2 envelopes of stevia
3. Oatmeal, chia, cinnamon and vanilla protein shake
- ½ cup oatmeal
- 1 scoop of whey protein vanilla flavor
- 1 tablespoon chia seeds
- 1 teaspoon cinnamon
- 1 dash of vanilla
- 10 g of muscabo sugar or 2 envelopes of stevia
When to drink protein shakes?
Protein shakes are ideal for building lean muscle mass. The amount of protein necessary to increase muscle mass is around 1.5-2.0 g of protein per kilo of body weight. This figure is often more difficult to achieve for people on a vegetarian diet .
Making homemade protein shakes is a way to meet the daily protein requirements in muscle recovery processes. As well as it is an excellent way to meet the energy needs of an athlete. For people with an ectomorphic body type , or a tendency to be thin, it is a good strategy to provide extra calories, macro and micronutrients.
Homemade protein shakes are liquid fruit-based preparations and a source of protein. To ensure that making high-protein shakes at home is not a failure, you should check the condition of the blender and combine the ingredients wisely. The ideal when making homemade protein shakes is to achieve a thick and dense consistency.