Protein shakes are an easy and healthy way to get the essential amino acids that your body needs. Protein allows the body to grow, repair itself and maintain cells. It is recommended that 10 to 15 percent of your diet consist of protein. A protein shake can serve as an excellent breakfast for you if you are on the go, or before and after a work-out. They can also be great meal replacements. By using the right ingredients, you can make a great tasting protein shake from your own kitchen.
Step 1
Pour 1 cup of milk or orange juice in the blender. You can also use any other kind of juice that you would like. Other options for the milk are soy milk, non-fat milk or skim milk.
Step 2
Add one scoop of whey protein powder of your choice. Whey protein is one of the best forms of protein for the body.
Step 3
Put 3 ice cubes into the blender. More ice cubes can be added later if needed to add an extra chill to the protein shake. If you prefer not to use ice, you can substitute it for more frozen fruits.
Step 4
Break the banana into chucks and add it into the blender. Bananas are an excellent source of potassium. For best results, chop the banana up before freezing. Running a small amount of water over the frozen banana chunks can also help to break them up if they are in one large chunk, for easier blending.
Step 5
Immediately blend all of the ingredients for approximately 2 minutes or until the shake is smooth and creamy. It is best to begin blending on medium speed and gradually increase the speed.
Step 6
Drink the protein shake immediately after blending for the best taste.
Tips and Warnings
- Use fresh fruits whenever possible. Fruits contain carbohydrates and complex sugars that are essential to your diet. Add enough milk or orange juice to your shake so that it's not too thick. To boost the protein content of your shake, add things such as nuts or even a raw egg. Experiment by trying new flavors. There are endless possibilities to the kinds of protein shakes that you can create. (See Reference 2)
- Use precautions when operating your blender. Follow manufactures directions carefully.
Things You'll Need
- Blender
- 1 cup soy milk or orange juice
- 1 scoop whey protein
- 1 frozen banana
- 3 ice cubes
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