Protein shakes are a popular snack or mini-meal to have before or after a workout, and they are easy to make at home. If you make a protein shake before your workout, give yourself plenty of time between drinking the shake and working out. Foods high in protein should be eaten well before you do any high-intensity exercise or wait until after. Sports dietitian Dr. Dan Benardot states in his book that foods high in protein should not be consumed immediately before or during high-intensity exercise because they take longer to digest and may cause gastric distress.
Step 1
For a cold shake, add either 1 cup of ice cubes or 1 cup of frozen fruit into the blender. Common choices for frozen fruit are bananas, blueberries, strawberries or mangoes. Otherwise, just add 1 cup of fresh fruit to the blender.
Step 2
Add 1 cup of one of the following liquids into the blender: milk, rice milk, soy milk or almond milk. Almond milk or rice milk may be the best option if you have digestive problems.
Step 3
Add a serving of protein into the blender. This can be a serving of whey protein powder or 1 tbsp. of peanut butter or 1/2 cup of soft tofu. The serving size of protein powder will be indicated on the package of the product you buy, usually about one scoop. For a nutritious and creamy shake, add both the soft tofu and the peanut butter.
Step 4
Add 1/2 cup of yogurt to the blender for a creamier texture. This will also add nutrients to your shake, such as calcium, vitamin D and potassium. If you are looking to avoid added sugars, choose plain yogurt.
Tips and Warnings
- Experiment with different ingredients until you find a shake that fits your taste and digestive preferences. Other ingredients to try in your shake are cinnamon, wheat germ, ground flax seed.
- Be wary of consuming too much protein from protein supplements, shakes or powders. Most people do not need these extra protein supplements, and according to an article in the July 2010 issue of Consumer Reports, some protein supplements and shakes may contain toxic heavy metals. To be on the safe side, make your own protein shakes using protein from food sources such as peanut butter, tofu and yogurt.
Things You'll Need
- Blender
- Protein
- Milk, soy milk, almond milk or rice milk
- Yogurt (optional)
- Ice or frozen fruit (optional)
References
- "Advanced Sports Nutrition"; Dan Benardot, PhD, RD, FACSM; 2005
- Consumer Reports: Alert: Protein Drinks
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