Protein shakes are a great way to get good nutrition when you're busy, such as after a workout or at the office.Yet getting protein shakes from a smoothie bar or buying ready-made protein shakes at the store can be costly. It's less expensive to make protein shakes at home, and it's easy and quick too. You can make a protein shake in the morning, put it in a cup with a lid on it and put it in your office refrigerator.
Step 1
Start with a base of low fat milk or soy milk. One to two cups will do fine, depending on how thick or thin you like your protein shake. You can use water as the base if you are really trying to save calories, but milk provides a better consistency. Using cow's milk or soy milk also provides nutritional benefits. Columbia University's Go Ask Alice health answering service states that an 8 oz. serving of 1 percent milk has 100 calories and 302 mg of calcium. Fortified soy milk has around 130 calories, 200 mg of calcium and 1 mcg of vitamin B12, according to Columbia University.
Step 2
Add one cup of whey protein powder in the flavor of your choice to the blender. Whey protein powder is one of the most easily digestible forms of protein and it comes in a variety of flavors, such as chocolate, vanilla or strawberry. You can purchase whey protein powder at warehouse stores in large quantities to save money.
Step 3
Put one cup of fruit in the blender to add vitamins, minerals and flavor. You can use either fresh or frozen fruit in the protein shake. According to Men's Fitness magazine, a cup of berries has around 50 calories, yet it also has carbohydrates and antioxidants. You can add whatever fruit is in season to make the freshest and best-tasting protein shake.
Step 4
Use additional flavorings such as extracts or seeds. Flaxseeds provide healthy fats along with a nutty flavor. Men's Fitness magazine recommends adding a tablespoon of organic peanut butter to the protein shake. Peanut butter adds protein, a creamy texture and a rich taste. You can even put a few drops of peppermint extract in your protein shake to give it a nice kick of flavor.
Step 5
Blend the protein shake at a setting of medium, or high if it has nuts or any other hard foods. Blending for 30 seconds should be plenty, but thicker shakes with peanut butter may require as much as one minute.
Step 6
Drink immediately or store your shake in the refrigerator for consumption within one day. If you plan on taking your protein shake with you without refrigeration, such as to the gym, make sure you drink it within two hours. The United States Department of Agriculture states that milk products can spoil after two hours at temperatures above 40 degrees F.
Things You'll Need
- Low fat milk or soy milk
- Whey protein powder
- Fresh or frozen fruits
- Flavorings like peanut butter, coffee grounds or peppermint extract
Member Comments
LauraJM June 24
I frequently bring shakes to work. The only problem I find is that they aren't as good after sitting in the fridge for a while. I like them best freshly blended, but that's just me. Also, if you find that is an issue, you can get a shaker and bring your milk and powder to work and shake it up! It disolves better than just stirring (again, in my experience).
Really tasty combo: vanilla ice cream flavor protein powder, a few fresh strawberries, soymilk and a packet of stevia.
mattycamp June 24
Really? An article about protein shakes that is, basically, "buy protein powder, mix in a blender, and put a lid on your cup if you are taking it with you?" Insightful.
smarleena June 24
I was thinking this was about how to make your own protein powder... I already know how to make shakes...
theshareef June 24
I'm with mattycamp: thank you for the article which so thoughtfully brought together information as far-reaching as the instructions on the back of my protein jar and the label on my milk.
AkAggie June 24
In her defense, this was her senior thesis at San Diego State.
ThinMoose June 24
All this time I've been using my protein powder drink mix for other things,until i read this it never occured to me to actually use it as a drink. I'm going to write an article about using weights for something other than doorstops.
tiffjack June 24
HAHAHAHAHA! I want to make my own whey protein powder. I thought this would be a helpful article.
tiffjack June 24
Seems like a cop out for a thesis, in my opinion.
seanwalshny June 24
Thanks captain obvious. Someone got paid for this? I have an article on how to breathe, I guess the check is in the mail.
seanwalshny June 24
I heard the follow up article is how to swallow your protein shake.
I have another article idea; Everything You Need To Know About Blinking But Were Afraid to Ask.
Step 1. Open Eyes
Step 2. Close Eyes
Step 3. Repeat
Great I am published, I am gonna put this on my resume.
motogonzo June 24
Does anyone know a less expensive alternative to expensive pre-made peanut butter and jelly sandwiches from the deli? If only someone would write an article about how to make my own :/ It's just GOT to be possible!
jboughton29 June 24
Yeah this article caught me off guard as I was expecting an alternative to my already existing whey protein shakes. She just described pretty much what I already do. I didn't really need confirmation from what is already written on the side of my 2lbs tub of protein powder. It's a shame -- I would have liked to see a replacement idea for the powder to save money on buying that. Doh, I feel cheated :/