Sometimes, to meet our protein demands, we need boosters that will help us hit those targets. It normally happens in circumstances where you are either on a high protein demanding diet, on a weight loss plan, or bodybuilding. Protein shakes are some of the popular ways through which many people meet their protein targets.
One of the dangers of not getting enough proteins is the loss of muscle mass in adults. That’s why people supplement their diets with protein shakes.
Usually, processed or manufactured protein shakes are used. They are in two categories plant-based and animal-based protein powders. Animal-based powders are got from animal products like milk while plant-based powders are got from plant products like soy and peas.
However, homemade protein shakes are made in the absence of protein powders. By choosing the right ingredients, one can make an effective and delivering homemade protein shake.
In this article, we are going to look at How to make protein shakes at home. From choosing the ingredients, directions, and learning how protein shakes work. To begin with,
What are protein shakes?
Protein shakes are drinks that are usually made by mixing protein powders. Some other ingredients may also be added.
They are usually taken by people who need an extra protein push. They supplement a diet especially when high protein foods are limited in access.
Protein shakes are used mostly by bodybuilders.
Protein shakes are drinks that are usually made by mixing protein powders although some ingredients may be added too.
They are usually taken by people who need an extra protein push. They supplement a diet especially when high protein foods are limited to access.
Protein shakes are mostly used by bodybuilders who need large quantities of proteins for muscle builders…
Examples of popular protein shake
- Whey protein: these are quickly absorbed and contain all the essential amino acids.
- Casein protein: they are also diary-based, slowly absorbed, and contain all the essential amino acids.
- Soy protein: these are plant-based and contain all essential amino acids.
Others are; Hemp proteins, rice protein, and pea protein.
Read this article about How to choose the best protein powders for weight loss to learn more about weight loss protein powders.
However, you can make a healthy home-made protein shake to save money or when you can’t access already made protein shakes.
To start with,
What should you know while making protein shakes?
Homemade protein shakes are made up of the liquid, source of proteins, protein booster, fruits or nuts, and on rare occasions a natural sweetener.
This will be the base of your home-made protein shake. While Choosing the liquid for the protein shake, think about the end product as it should be nutritional.
It should also be flexible such that it can easily be mixed with other ingredients.
Some of the best liquids to make a base for protein shakes are cow’s milk and soy milk. They also contribute additional proteins to the shake. They also provide vitamins and minerals that complement nutrients in the protein shake.
Examples of healthy liquids for making home-made protein shakes.
- Dairy milk
- Soy milk.
- Coconut milk.
- Nut milk
- Coconut water.
2. Protein source.
Since there won’t be protein powders in a homemade shake, a healthy and nutritious protein source will be needed.
The protein source chosen should be able to mix well with other shake ingredients. It should also make sense in such a way that you won’t add chicken soup to the shake no matter how much it might be nutritious.
Examples of healthy protein source.
- Greek yogurt.
- Nut butter
- Almond butter.
3. Additional protein boosters.
In every protein shake, additional ingredients are part of the liquid, and protein sources are always added. These in most cases are in the form of nuts or fruits.
Nuts and seeds.
Nuts and seeds are healthy and packed with essential nutrients. Adding them to your home-made protein shakes will produce a healthy, nutritious yet delicious protein shake.
Since its a protein shake, it is very important to choose nuts that will add extra proteins to the shake. In simple terms, choose nuts and seeds that are high in proteins.
Examples of nuts and seeds that are high in proteins.
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
- Flax seeds
- Sesame seeds
- Chia seeds.
- Dried coconut
Fruits also supplement protein shakes giving it a sweet taste and flavor. They are also packed with essential nutrients making your home-made protein shake nutritious and healthy.
Choosing fruits with proteins will complement the shake with additional proteins. Though they may not provide as many proteins like vegetables, legumes, or high protein foods, fruits are a source of healthy proteins.
Examples of protein-packed fruits for a homemade protein shake.
4. Natural sweeteners
These are rarely used because the fruits used in protein shakes usually give smoothies the sweet taste.
However, in case you want a sweet home-made protein shake, using natural sweeteners can be much healthier. Natural sweeteners also have a less risk of blood sugar levels.
Although natural sugars are better chemically than highly -processed alternatives, they should still be consumed in moderate quantities.
However, one may choose to go with a mild sweet taste provided by fruits like strawberries, bananas, and cut out sugars or sweeteners.
Examples of natural sweeteners.
- Raw local honey.
- Maple syrup
- Coconut sugar.
How can I make protein shakes at home?
Making a home-made protein shake is quite easy as long as you got the basis which is;
- Getting the ingredients ready is the first step. Choose protein-rich ingredients with a healthy liquid in which the ingredients will be mixed.
- The next step is putting all the ingredients into the blender.
- Process until smooth.
- An optional step is putting extra toppings or fruits into your already smooth processed protein shake.
Examples of how to make home-made protein shakes.
Oatmeal-Apple Protein Shake (Protein – 21.48 g)
The Combination of apples, oatmeal, and milk makes a nutritious and delicious home-made protein shake.
It will be a thick breakfast shake that can keep you satisfied longer.
- 2 cups of milk.
- 3 tablespoons of oatmeal.
- 1 peeled and chopped apple.
- 3 tablespoons of almond butter.
- Cocoa powder.
How to prepare.
- Put all the ingredients in a blender and blend at a high speed until thick and smooth.
- Sprinkle on the cocoa powder.
- Enjoy your protein shake.
2. Peanut Butter-Banana Protein Shake (Protein – 43.54 g)
This is a thick, sweet and nutritious smoothie normally used as a post-workout meal.
The main ingredients are banana, peanut butter, and Greek yogurt.
- 2 cups of Greek yogurt or almond yogurt
- 2 medium-sized bananas
- 1/2 cup of full-fat or soy milk
- Cocoa powder
- Tablespoon of chia seeds
- 2 tablespoons of peanut butter
How to prepare.
- Except for chia seeds and cocoa powder, add all the ingredients into the blender.
- Blend until smooth and thick.
- Add chia seeds and sprinkle cocoa powder on the already blended protein shake.
3. Beet-raspberry protein shake.
The protein source in this shake is Greek yogurt. It is sweet with a rich flavor protein shake.
- 1/2 cup of Greek yogurt
- 1/2 cup of frozen raspberries
- 3/4 cup of coconut water
- 1/2 medium peeled raw beet
- 1 tablespoon of agave
- 1 tablespoon of hemp hearts
How to prepare.
- Add all the ingredients into the blender except hemp hearts.
- Blend until thick and smooth.
- Sprinkle hemp hearts on top
Can I lose weight on protein shakes?
It is possible to lose weight with homemade protein shakes provided you make them in such a way that they met the standards necessary for weight loss.
Proteins have a big hand in weight loss and a diet full of proteins gets you the following benefits towards weight loss.
Protein shakes reduce appetite
Taking protein shakes can reduce hunger and appetite making you consume fewer calories in a day. Protein shakes are highly satisfying and decrease the levels of ghrelin which is a hunger causing hormone.
Protein shakes can prevent muscle loss.
While on a weight loss plan, many people lose muscles. A loss of muscle mass decreases metabolism and its related effects on weight loss. However, taking protein shakes can help you lose weight while maintaining muscle mass.
Proteins boost metabolism.
Metabolism refers to all the chemical reactions involved in maintaining the living state of cells and organisms in the body. A high protein diet tends to boost metabolism due to the high thermic effect and other factors.
Taking protein shakes can increase your metabolism thus increasing the number of calories you burn in a day from about 80 to 100.
Digesting proteins burn calories.
Calories are used to burn food after meals. This process is termed as the thermic effect of food. Proteins have got a much higher thermic effect compared to other foods groups like carbs and fats.
What is the best protein shakes for weight loss?
Making a weight loss protein shake at home requires choosing ingredients.
Weight loss ingredients will be those that are low in calories, full of proteins and other nutrients.
What should you put in a protein shake meant for weight loss?
A low-calorie protein source: these are important for weight loss as proteins rev your metabolism, reduce appetite, and provide satisfaction.
Examples of low-calorie protein sources, soy milk, proteins are Greek yogurt, peanut butter, guavas, apricots, avocados, jackfruit, prunes, and others.
Reading more on low-calorie protein foods offers you a wide range of foods the choose from and to make wise decisions.
Foods that are high in fiber: these will make you feel satisfied much longer, aid proper digestion, and add bulk to the food.
Examples of fiber sources to add in protein shakes for weight loss are bananas, oranges, apples, mangoes, and berries.
Most fruits are high in fiber, however, choosing fruits that are high in proteins is more advantageous.
Low sugars: while making protein shakes for weight loss, avoid the use of added sugars or sweeteners but rather choose fruits that are low in calories.
In summary, while making protein shakes for weight loss, choose ingredients that are low in calories, high in fiber, and full of proteins.
Do protein shakes make you gain weight?
To begin with, to gain weight, you should be consuming more calories more than you burn.
Therefore, if you are making a protein shake for weight gain, you should use high-calorie ingredients. You must choose ingredients that are nutritious to gain healthy weight and avoid nutrient deficiencies.
Examples of high-calorie protein foods you can use in the protein shakes are;
guavas, apricots, avocados, and full-fat dairy, coconut milk, oats, nuts others.
While making a weight gain proteins shake, don’t mind about calorie counting as it is the case with weight loss protein shakes. Weight loss protein shakes require choosing ingredients that are low in calories.
With a weight gain protein shake, you a free to mix as many ingredients as you want.
Here is the formula for making weight gain protein shakes.
- Choose a liquid which will act as the base for your protein shake. Preferably, a high protein liquid should be chosen. For example, full-fat dairy milk is full of calories yet nutritious.
- Add2-3 fruits in the blender for example bananas, avocado.
- Add nuts and seeds as they provide more calories, nutrients, and proteins.
- Blend until thick and smooth.
The bottom line.
If you learn the basics of making homemade protein shakes, you will be able to make various protein shakes. There are endless possibilities and you shouldn’t stick to that one recipe you read on the internet.
What is good and satisfying is learning about protein food sources, then trying them out to make different protein shakes to enjoy every day.