Protein shakes and energy drinks have become extremely popular lately, used as meal replacements or snacks to improve nutrition and boost stamina. Many such drinks are available in grocery stores or at smoothie shops and cafes, but commercially prepared protein energy drinks are expensive and may contain excessive sugar or even added chemicals, says the Medill School of Journalism at Northwestern University. It's easy to save money and control ingredients when you make your own protein shakes at home.
Step 1
Pour 8 oz. milk, soy milk, or almond milk into a blender. For maximum protein, choose regular milk or soy milk, since almond milk is quite low in protein, according to the University of Michigan. However, if you cannot consume dairy or soy, almond milk is a healthy choice for your homemade drink. If you prefer a sweeter drink, choose a flavored milk such as vanilla soy.
Step 2
Add 1/2 to 1 banana. Berries can also be used, either in place of the banana or as an addition to your shake. Be sure whatever fruit you use is very ripe for best flavor.
Step 3
Add commercially-prepared protein powder to your drink. Protein powder is a supplement available at health-food and nutrition stores. It is available in chocolate or vanilla flavors and comes in a canister with a scoop included. Add 2 scoops of powder to the blender, which contains 20 g of protein.
Step 4
For added nutrition and energy-providing calories, bulk up your protein shake with a variety of optional ingredients. Some healthy extra ingredients include 1 tbsp. of peanut butter, 2 cups raw, un-stemmed spinach, 1 tbsp. of flaxseed, 1 tbsp. of wheat germ or 1/4 cup of raw oats. These foods will add extra protein, fiber and/or vitamins to your drink, and will help keep you full longer.
Step 5
Blend all ingredients until smooth and frothy, adding a few ice cubes if desired. Serve immediately, either on its own for a nutritious snack or alongside other foods for a super-healthy, high-energy and high-protein meal.
Tips and Warnings
- Freeze your bananas or berries beforehand to make your protein drink thick and frosty.
Things You'll Need
- Blender
- Milk, soy milk or almond milk
- Bananas or berries
- Protein supplement powder
- Peanut butter (optional)
- Fresh raw spinach (optional)
- Ground flaxseed or wheat germ (optional)
- Raw whole oats (optional)
- Ice cubes (optional)
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