Protein is an important component of a healthy diet. Protein is key in building and maintaining muscle and helps keep your immune system functioning well, says the American Dietetic Association. In addition, including protein in your meals and snacks will help you feel full longer and provide sustained energy. Most adults need about 46 to 56g of protein per day, according to the Mayo Clinic. High-protein shakes have become a popular way to ingest more protein in recent years, both as snacks and meal replacements. You can make high-protein shakes at home.
Step 1
Start with milk. Although high-protein shake recipes vary, most begin with 8 oz. of milk, soy milk or almond milk, poured into a blender. Experiment with plain and chocolate to see which flavor you like best in your shakes. Soy and almond milks are also available in vanilla flavor in addition to plain and chocolate. Using milk rather than juice as the base for your shake provides additional protein, as well as healthy calcium and vitamin D.
Step 2
Add 1/2 to one banana or 1/2 to 1 cup of berries to the blender, depending on your tastes. Make sure the fruit is well-ripened for maximum sweetness. While fruit contains little to no protein, including it pumps up the volume, taste and nutrients of your shake.
Step 3
Add 1 tbsp. of peanut or almond butter. Both are high in protein, as well as heart-healthy unsaturated fats and omega-3 fatty acids. This ingredient is optional, however, so if you don't like nut butters or don't have any on hand, skip it.
Step 4
Include a spoonful of ground flaxseed if you like. Ground flaxseed is an optional ingredient, but it will add a mild nutty flavor, significant fiber and several grams of protein to your shake. Because it is high in fiber, include only a small amount at first, such as 1 tsp. Add more ground flaxseed if you like the taste and health benefits.
Step 5
Toss in two scoops of commercially-prepared protein powder. If you don't have protein powder, your shake will still contain substantial protein from the milk, peanut or almond butter, and flaxseed. However, this commercially prepared product, available in health-food stores and offered in vanilla and chocolate flavors, is what really super-charges a shake with maximum protein. Most types provide around 18 to 24g of protein per serving.
Step 6
Finally, throw a few ice cubes into your blender for thickness and frostiness, and blend until the mixture is frothy and smooth.
Tips and Warnings
- For an extra-nutritious shake, add 2 cups raw spinach to the mix before blending. The spinach flavor is mild and masked by the sweet flavors in the shake, yet this addition adds tons of vitamin C and other healthy nutrients to your drink.
Things You'll Need
- Blender
- Milk
- Bananas or berries
- Peanut or almond butter (optional)
- Ground flaxseed (optional)
- Protein powder (optional)
- Ice cubes
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