Next time you're at the gym, take a look around. You may be surprised at how many different types of protein powders, shakes and drinks they sell. It is difficult to discern what type of anabolic protein drink is right for you when there are so many different brands and conflicting ads. The word anabolic means "building" and refers to the building of muscle tissue. If you're trying to gain weight and especially if you're trying to gain muscle, making your own anabolic protein drinks at home is the best choice because it's a healthier option and less expensive.
Steps to Making a Protein Drink at Home
Step 1
Read your blender's instruction manual. Put it together and get it ready to use. Make sure you know about the different speeds and functions (as well as how to take it apart and clean it).
Step 2
Create a base for your protein drink. This is what you will add first into the blender and it will make up the majority of your protein shake. The base should be about eight ounces of low fat milk, soy milk or almond milk, which are all great sources of protein.
Step 3
For a thicker consistency, add in yogurt or cottage cheese. An eight ounce container of low fat yogurt will add about 11 grams of protein to your drink or 1 cup of cottage cheese will do in its place. It is best to use a low-fat dairy product, unless you are trying to gain a lot of weight, then you can use full-fat dairy products.
Step 4
Healthy fats such as those that comes from peanut butter, another nut butter or flax seeds will not only help you pack on muscle, but they are also good for lowering cholesterol, according to American Heart Association. Use two to four tablespoons of peanut butter, nut butter or flax seeds in the protein drink, depending on your recommended caloric intake.
Step 5
Fruit is an important component in protein drinks. Fruits contain carbohydrates which work with proteins to repair muscle tissue, which is torn and broken down during workouts. If you're using peanut butter in your protein drink, blend in a banana for an excellent combination and a creamy consistency. Otherwise you can use your favorite fruit such as strawberries to add more taste as well as nutrients to your protein drink.
Things You'll Need
- • A blender
- • Milk, soy milk or almond milk
- • Peanut butter or another nut butter
- • Bananas and other fruits like strawberries or blueberries
- • Yogurt or cottage cheese
- • Flax seeds
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