Protein shakes enhance your body's ability to build lean muscle mass after a workout. Two separate studies published in the "Canadian Journal of Applied Physiology, Nutrition & Metabolism" and "Medicine & Science in Sports & Exercise" (2007 and 2004, respectively) concluded that drinking a shake with 15 to 40 grams of protein shortly after a workout helps stimulate protein synthesis and muscle recovery. Even if you are not a bodybuilder or don't run marathons, a protein shake can make a nutritious breakfast or snack to help you feel full for longer. A homemade shake typically contains fewer calories and sugar than pre-made protein varieties or those mixed in a smoothie bar. Protein powder is typically mixed with water or milk, but a little extra work and creativity can make a more palatable and nutritious shake.
Step 1
Select a protein powder. Choose whey isolate for the purest form of protein, which means it has little to no fat, cholesterol or lactose. Select whey concentrate for a less-expensive, less-concentrated version, or choose a combination of the two for a moderately priced option that still delivers decent protein. Opt for soy or egg protein powders if you are a vegetarian, are severely lactose intolerant or are allergic to milk proteins. Use one serving as a guide, per the powder's nutrition label.
Step 2
Choose flavoring ingredients such as fruits, chocolate syrup, nut butters and extracts. Good combinations include bananas and berries, strawberries and vanilla extract or peanut butter and chocolate syrup. One cup of fruit, a tablespoon of syrup or nut butter and a half-teaspoon of extract are appropriate amounts for a large smoothie.
Step 3
Select a liquid ingredient, such as water, 100 percent juice, low-fat milk, yogurt, or soy or almond milk. These will all work well, but each imparts specific flavors. Use about 8 ozs. of your chosen liquid.
Step 4
Place your ingredients into a blender or smoothie maker and whip until smooth. Add a few ice cubes and use a high speed to create a thicker, colder protein shake.
Step 5
Taste and blend in a sweetener if necessary. Go for a teaspoon of honey, agave nectar or stevia to keep your shake all-natural. Pour into a glass to enjoy.
Tips and Warnings
- Hemp, rice and vegetable protein powders are also available. These deliver a lesser amino acid profile than whey, soy or egg proteins, but they are a valid alternative for certain lifestyle or nutritional needs. If your goal is weight loss, stick to fruit-based shakes. Chocolate and nut butters are dense in calories. Freeze your fruit to make a thicker shake.
Things You'll Need
- Protein powder
- Flavoring agents
- Low-fat milk or other liquids
- Ice cubes
- Blender or smoothie maker
Member Comments