If you're strength training or bodybuilding, your body needs adequate protein to build muscle. The American College of Sports Medicine recommends that average, active individuals get between 12 and 15 percent of their calories from protein. Making protein drinks or smoothies is a quick, healthy way to get some of that protein without having to cook a full meal. You can even blend in fruits or vegetables to increase the nutritional value of your drink.
Step 1
Put one or two scoops of protein powder in a blender. Use unflavored powder and add your own flavorings later, or start with a flavored powder, like chocolate or strawberry.
Step 2
Add 12 oz. of water or skim milk. Blend slowly and add more liquid until you achieve the thickness and consistency that you prefer.
Step 3
Toss in a handful of ice cubes to create a "slushy" texture. Add yogurt, ice cream or frozen bananas to give your shake a smooth, creamy texture.
Step 4
Experiment with different add-ins to adjust the taste of your protein drink (see Resources). Try adding berries, cut-up apples, peppermint or vanilla extract, nuts, peanut butter or even vegetables like spinach, carrots and celery to liven up your protein drink.
Step 5
Blend your protein drink well. To sweeten the drink, add a bit of maple syrup, molasses or brown sugar.
Tips and Warnings
- If you don't have access to a blender or don't want to deal with the mess of cleaning the blender out, mix your drink in a shaker cup. Just toss the ingredients in the cup, put the lid on tight and shake the cup vigorously until the ingredients are well blended. Many shaker cups come with a small filter screen you can snap in place over the cup's opening to help filter out any clumps of protein powder that weren't well mixed.
Things You'll Need
- Blender
- Protein powder
- 12 to 16 oz. skim milk or water
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