Protein is an important macronutrient needed for repairing, building and increasing the mass of muscle tissue. It is comprised of amino acids that help the body build new red blood cells and produce hormones. Protein also provides the body with energy, but excess protein is stored as fat just like excess calories. Athletes in training should consume enough grams of protein each day to equal at least 15 percent of their entire caloric intake. Protein shakes can help you accomplish this goal. Avoid buying costly protein powders by making homemade protein drinks.
Peanut Butter Protein Shake
Step 1
Pour 1 cup cottage cheese, 1 tbsp. natural peanut butter, 1 cup skim milk and 1/2 package sugar-free vanilla pudding mix into a blender.
Step 2
Add 1 cup cold water and 12 ice cubes. Blend well.
Step 3
Pour or scoop the mixture into a cup or bowl. Drink it through a straw like a milk shake or eat it with a spoon like ice cream.
Lemon Cheesecake and Strawberry Protein Shake
Step 1
Pour 2 1/2 cups milk into a blender. Add four raw eggs and blend well.
Step 2
Add 3 scoops of lemon cheesecake ice cream and blend well.
Step 3
Pour 3 tbsp. evaporated milk into the mixture and add 1 cup frozen strawberries. Blend well.
Step 4
Pour or scoop the mixture into a cup or bowl. Drink it through a straw like a milk shake or eat it with a spoon like ice cream.
Fruit and Bran Protein Shake
Step 1
Put 1 cup apple juice, 1/2 of a fresh banana, 1/3 cup peaches or blueberries, 1 tsp. bran and 3 tbsp. oats into a blender.
Step 2
Add six to 12 ice cubes, depending on the desired consistency. Add more ice cubes for a thicker shake and fewer ice cubes for a thinner drink.
Step 3
Blend well. Pour into a cup and drink.
Egg White Sunrise Protein Shake
Step 1
Mix 1 cup egg whites, 1/2 cup orange juice and 1/2 cup pineapple juice in a blender.
Step 2
Add 1/4 cup mandarin orange slices or 1/4 cup pineapple chunks, if desired.
Step 3
Blend well. Pour into a cup and drink.
Things You'll Need
- 1 cup cottage cheese
- 1 tbsp. natural peanut butter
- 1 cup skim milk
- 1/2 package sugar-free vanilla pudding mix
- 1 cup cold water
- 12 ice cubes
- 2 1/2 cups milk
- Four raw eggs
- 3 scoops lemon cheesecake ice cream
- 3 tbsp. evaporated milk
- 1 cup frozen strawberries
- 1 cup apple juice
- 1/2 fresh banana
- 1/3 cup peaches or blueberries
- 1 tsp. bran
- 3 tbsp. oats
- 6 to 12 ice cubes
- 1 cup egg whites
- 1/2 cup orange juice
- 1/2 cup pineapple juice
- 1/4 cup mandarin orange slices
- 1/4 cup pineapple chunks
Member Comments