Protein shakes provide a quick substitute for a home-cooked meal, or a convenient snack when you're on the go. Depending on your health goals and the type of ingredients you use to make your shake, protein shakes can give you energy, help you lose weight or make it easier to build muscle mass. Instead of spending big bucks at the juice bar, make your protein shakes at home yourself using a blender. Homemade shakes allow you to maximize control over ingredients and tailor the shake to your own taste preferences.
Step 1
Rinse your blender and fasten the pitcher to the base.
Step 2
Add two to three ice cubes to cool your drink. Use additional ice or crushed ice as desired.
Step 3
Measure out one to two scoops of your favorite brand of whey protein powder using the scoop that comes in the container. Use plain or flavored whey powder depending on the desired taste and calories. Add the powder to your pitcher.
Step 4
Pour 8 oz., or 1 cup, of milk into a measuring cup, then add this milk to your blender. Use skim or nonfat milk to cut calories, or choose soy, almond or rice milk if you prefer to skip the dairy.
Step 5
Toss in about a cup of frozen or fresh fruit. Try blueberries, strawberries, banana, peaches or raspberries. Mix different kinds of fruits to perfect the flavor of your shake.
Step 6
Sprinkle in a teaspoon of sugar or sweetener as desired.
Step 7
Place the lid on your blender and lock it in place. Hit the blend button to mix your ingredients for a few seconds. Wait for the blender to stop before lifting the lift, then reblend as needed to create the desired texture and consistency.
Step 8
Pour the contents of the blender into a glass or portable container and enjoy.
Step 9
Rinse your blender pitcher immediately to simplify cleanup.
Tips and Warnings
- Experiment with different flavors and combinations until you find a recipe you like. Consider adding unsweetened yogurt for additional protein, or instant breakfast powders for extra vitamins or flavor. Try a variety of fruits to create the taste you like best. Consume protein shakes wisely. A protein shake will not help you gain muscle or lose weight on its own. Keep calories and health goals in mind when choosing ingredients and quantities for your shake. Use protein shakes to supplement a healthy diet. Do not rely on these shakes alone for all your nutritional needs unless directed by your doctor.
Things You'll Need
- Blender
- Ice
- Milk
- Whey protein powder
- Fruit
- Measuring cup
- Sugar or substitute
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