Protein shakes are an important part of maintaining a healthy lifestyle, especially if you exercise frequently or have an active life. Protein shakes are a great and fast way to get the essential nutrients you need to restore your body. You can mix your favorite fruits, protein powder, and liquid to make a delicious meal. Protein can be whipped up very easily and quickly, even if you don't have a blender.
Step
Method 1 of 3: Protein Shake Recipe
Step 1. Try a basic, customizable recipe
Mix and match all the flavors you like to make your own signature protein shake.
- 2 cups skim milk
- 2 cups nonfat cottage cheese
- 3 scoops vanilla protein powder
- 1/2 cup nonfat vanilla Greek yogurt
- Your favorite fruit
- Sweetener, to taste (optional)
- 1 handful of ice
Step 2. Experiment with protein shakes for breakfast
Use a sweetener with a thickening agent, such as yogurt, to make a quick and easy breakfast.
- Coffee Protein Shake: 1-1/2 cups low-fat milk, 2 scoops vanilla protein, 1/2 cup coffee-flavored low-fat ice cream.
- Berry Protein Shake: 2 scoops of protein powder, 8 raspberries, 4 strawberries, 15 blueberries, 2 cups nonfat milk, 1 handful ice.
- Peppermint Wheat Porridge: 2 scoops chocolate protein, 1 cup sugar-free vanilla ice cream, 1 cup oatmeal powder, 2 cups nonfat milk, 1/2 cup water, 1/2 teaspoon extract.
Step 3. Fill your stomach all day with a protein shake
This protein shake can be eaten anytime, and it's easy to make. Try using different fruit and juice mixtures.
- Banana Blast: 1 banana, cup milk, 10 almonds, 1 scoop protein, 1 handful ice.
- Chocolate Peanut Butter: 2 scoops protein, 1/2 cup ground almonds, 1 tablespoon peanut butter, 1 cup skim milk, banana, 1 tablespoon honey.
- Green Peach Protein Shake: 2 scoops DailyBurn Fuel-6 vanilla flavor, 1 cup unsweetened almond milk, 1 cup frozen peaches, cup frozen pineapple, banana, 2 cups cabbage, 1 tablespoon flaxseed.
Method 2 of 3: Making a Protein Beat in a Blender
Step 1. Add the base liquid
Make sure the blender is off, then pour 1 cup of milk or juice into the blender.
- If you want a thick protein shake, add a few ice cubes first. Then mix the ice and liquid on medium speed for 10 seconds to break up the ice.
- If you are allergic to dairy products, use soy milk, almond milk or nondairy coconut milk instead. You can also replace it with juice.
- Nondairy protein powder can also be used if you are allergic to dairy products. Instead of using protein powder from cow's milk, look for protein from soybeans, rice, or dried fruit.
Step 2. Add your protein powder
Protein powder is one of the most efficient ways to ensure that the body's daily protein intake is met. Once the milk or juice is mixed in, pour the protein powder into the blender and turn it on on medium speed for 15 seconds.
- Mix the protein powder with the milk before mixing it with the other ingredients to make sure the powder dissolves completely and doesn't leave lumps.
- Follow the serving size instructions in the protein powder tube to get the right amount of protein shake. The main rule, if you want to gain weight or muscle mass, men should use two spoons, and women one spoon.
Step 3. Add fruit, yogurt and other ingredients
Once you've mixed the powder and milk, you can add various ingredients to your protein shake. Fruits and yogurt not only add to your daily vitamin intake, they also add flavor. From nuts to frozen yogurt, your options are endless.
- If you like vanilla lattes, try adding vanilla protein powder and half a cup of nonfat frozen yogurt to your protein shake.
- Replace regular milk with soy milk. Add 1 tablespoon almonds, 1 tablespoon sugar-free maple syrup, vanilla extract, and low-fat Greek yogurt to make an almond soy protein shake. If you are lactose intolerant, make sure the yogurt you use is lactose free.
- If you like fruit, use fruit-flavored protein powder or dried fruit powder. Mix in some berries such as strawberries, raspberries, blueberries, and nonfat milk. Add your fruit before mixing the protein powder with the milk for a smooth finish.
- Feel free to experiment when mixing yogurt, fruit, and nuts for a delicious protein shake. Add additional ingredients after mixing protein powder with ice and liquid.
Step 4. Increase the mixing speed gradually
Once all the ingredients are in, turn on the blender on medium speed. Once the sound of ice crushing is no longer audible, raise it to high speed.
Make sure you mix the ingredients for 45 seconds or until the fruit is completely dissolved
Step 5. Turn off the blender
After you've mixed the protein beats for 45 seconds, turn off the blender and remove the lid. Pour the protein shake into a large glass.
- Pour a little protein shake into a glass first, and try the taste. Determine if the consistency is appropriate.
- If you see or feel ice remaining, put the lid on the blender and turn it on for 10 seconds.
- If the protein shake is too runny, add a little milk or yogurt to increase the consistency.
Method 3 of 3: Making a Protein Whisk without a Blender
Step 1. Take a large container to mix the ingredients
You can use a water bottle with a sealable lid and a large mixing bowl. Additionally, if you have a blender jar or whisk ball, feel free to use it to mix your ingredients.
- For this method, it is best to mix the liquid ingredients separately from the solids before mixing everything together. You will need to crush the solids before mixing them into the protein shake.
- Non-electric food processors and choppers can also be used to mix your ingredients and other solids.
Step 2. Pour the liquid ingredients into your bottle
Add 1 cup of milk or juice to the container before adding the powder.
If you don't have a blender, don't add ice. The ice will not break in the container, and will prevent other ingredients from mixing properly
Step 3. Add your protein mix
Before any other ingredients are added, mix your protein. Use a whisk ball and shake your bottle, or stir it with a fork.
- Use flavoring powder, unless you can crush nuts and chocolate by hand. Try almond milk instead of almonds, and cocoa powder instead of chocolate bars.
- You can also buy fruit powder, which is similar to protein powder. Instead of protein powder, you can use fruit powder which contains all the nutrients in fruit. If you choose fruit powder, mix it like protein powder, after adding juice or milk.
- The easiest way to mix all the protein powder is to mix it in a little at a time, stir, and pour again.
- Thus, the powder can be absorbed well.
- Once you've mixed all the powder, seal the bottle cap and shake for 10-15 seconds. Even if you don't have a whisk ball, shaking the bottle will help break up any remaining protein clumps.
Step 4. Prepare your fruit and other ingredients
You'll need to turn fruit and other solids soft by hand. Mash the fruit with a pestle and mortar or bowl and spoon/fork until a mushy consistency, then add a little juice, milk, yogurt, or water to the mixture. Whisk your mixture until the results are creamy.
We recommend using soft fruit, if you don't have a blender. Use soft fruits like bananas, mangoes, and berries
Step 5. Add the rest of the ingredients
when the fruit is blended, pour it into the mixture and shake or stir.
- In addition, mix now if you added yogurt.
- Stir the mixture for 10-15 seconds or until it feels right.
- Seal the bottle cap and shake it so that all the ingredients are mixed
- Try it. If satisfied, enjoy your protein shake.
Tips
- Drink a protein shake 15-20 minutes after your workout. At that time, your muscles are in dire need of nutrients such as protein.
- If you want to gain weight, use 2% or whole milk and add 1 scoop of extra protein.
- Add nuts, oats, and yogurt to the blender for added flavor and fiber.
- Use skim milk if you want to keep your body slim
- If you are vegan (don't eat animal products), have a dairy allergy, or want a lower-fat and lower-cholesterol alternative, please use soy milk (if you have allergies, check labels). all ingredients before starting).
- Don't just eat protein shakes and expect your body to change drastically. Protein shakes should be accompanied by a healthy diet and regular exercise.
Warning
- Never place your hands or face in the blender while it is on.
- Don't forget to check the expiration date on the milk and use fresh fruit.
- Blenders must be used properly so that accidents do not occur. Make sure the blender is off before adding the ingredients. Always make sure the lid of the blender is tightly sealed before turning it on. Or, hold the lid on by hand. Make sure you read the instructions for use.
- Make sure the dose of protein consumed according to your needs.
