You might drink a protein shake to support lean muscle mass growth and weight gain. Protein shakes usually contain a combination of milk, protein powder and flavorings, such as fruit, nut butter or chocolate. Most protein shakes have between 20 and 40 g of protein, but you can easily increase this content by using additional scoops of powder and other ingredients that contain protein.
Select a protein powder with about 24 g of protein per serving. Choose from whey, soy, casein and egg white. Opt for the one that fits your eating preferences and any intolerances or allergies you might have. Use any flavor that suits your tastes.
Combine three scoops of powder with 2 1/2 cups of milk in a blender. Use cow’s milk because it has 8 g of protein per cup, compared to the 4 g found in 1 cup of soy milk.
Add 2 tbsp. of peanut butter for another 8 g of protein.
Whip the ingredients together on high speed. Pour into a large cup and consume.
- "Journal of the American Dietetic Association"; A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects; T. Brock Symons, et al.; September 2009
- "Journal of the International Society of Sports Nutrition"; Position Stand: Protein and Exercise; Bill Campbell, et al.; 2007
- USDA Nutrient Database