Protein shakes are a way to increase your daily protein intake. Liquid protein shakes can help if you are working to add extra muscle to your frame, but they can also function as a meal-replacement drink because the protein will fill you up. It is possible to buy pre-made liquid protein shakes but these beverages can be expensive. By making your own liquid protein shakes you can save money, control what goes into your shake and pick flavors that you like.
Step 1
Add 1 to 2 scoops of protein powder to the blender. There are many different kinds of protein powder and they come in different flavors. It may take some experimentation to find the kind that you like. The amount of protein that you add is up to you, but most recipes, including the ones on EnergyFirst.com call for between one and two scoops of protein powder. This will helps ensure that your shake is packed with protein, but not so much that the taste of the protein powder overwhelms your beverage.
Step 2
Add one cup fresh or frozen fruit to your blender. Adding fruit to your protein shake accomplishes three different things. First of all, adding fruits that you like will help improve the flavor of your shake so that your concoction is something you actually want to drink. Fruit will also add a bit of liquid to your shake. Most importantly, fruit can add a moderate amount of carbohydrates to your shake, which provides the energy you will need to get through your day and your workouts, CriticalBench explains.
Step 3
Add between between eight and 12 oz. of water or milk. The amount of liquid that you add is up to you, but most recipes call for between eight and 12 oz. of liquid, which is equal to between one and 1 1/2 cups. The amount of liquid that you add will affect the consistency, so if you are just starting off with a new recipe, you may need to experiment with different volumes of liquid until you find the ratio that you like. Both water and milk work well for protein shakes; milk adds extra protein and can make your shake creamier, but it also adds fat and calories.
Step 4
Mix in a blender for one minute. This will help break up your fruit and will make everything mix together well.
Step 5
Add ice for a thicker shake. If you find that your shake is too runny, add a little ice to your shake and then blend on high until the ice has been thoroughly crushed. The crushed ice will add some volume to your shake, but is entirely optional. Alternately you can add a tablespoon of instant pudding to your shake to thicken it, BodyBuilding.com states.
Things You'll Need
- Protein powder
- Ice
- Fresh or frozen fruit
- Water or milk
- Blender
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