Making a protein shake without protein powder requires only a few simple ingredients from your local grocery store. Supplements such as protein powder are merely more convenient ways of getting nutrition on the go. However, if you have a blender and a little free time, you can blend up a delicious and healthy protein shake in no time. Homemade protein shakes are a great means of avoiding all the artificial sweeteners and filler found in commercially made protein powders.
Step 1
Start by pouring 1 or 2 cups of skim milk into your blender. Lactose-free varieties are great for those who cannot digest dairy. One cup of milk starts your shake off with 9g of protein and 13g of carbohydrates. Soy or rice milk can also be used, however the protein ratings are considered to be lower.
Step 2
Replace whey protein powder with 1/2 cup of fat-free or part-skim ricotta cheese. Ricotta cheese is made from the whey protein that is separated from the curds in milk. This serving size provides 14g of protein, 6.4g carbohydrates and about 10g of fat. Whey is very fast-digesting, and is effective for stimulating muscle protein synthesis.
Step 3
Add 1/2 cup of fat-free cottage cheese. Cottage cheese is the casein or curd part of the milk, which is very slow-digesting. By forming a gel-like substance in the digestive system, casein slows digestion creating a "trickle effect" of amino acids (building blocks of protein) to muscle cells. Casein prevents muscle breakdown and helps to suppress appetite. This is a great addition to pre-bedtime or meal-replacement shakes. A 1/2 cup of cottage cheese contains 5g carbohydrates and 12 to 14g protein.
Step 4
Add 4 to 6 oz. of fat-free yogurt to flavor and create a smooth consistency. Yogurt contain healthy probiotics or friendly bacteria that contribute to good health. It also contains calcium, which is known to aid weight-loss and inhibit fat-storage, according to "The Abs Diet" book. Six oz. of fat-free yogurt adds 14g of carbs and 8g protein to your shake.
Step 5
Mix in one tablespoon of heavy cream to create a real milkshake-like taste. If your nutritional plan allows for the added 6g of fat, this little extra will make your protein shakes worthy of replacing many desserts.
Step 6
Add frozen or fresh fruit to add flavor, vitamins and healthy carbohydrates. Pre-frozen bananas in particular give protein shakes a consistency similar to ice cream. One or two small chunks of frozen banana adds only a few carbohydrates, but can do wonders for the taste and texture of your shake.
Step 7
Blend in 1 or 2 tbsp. of flax, olive, coconut or other oil to add healthy fats. Many healthy fats are now recognized as preventing heart disease and contributing to overall health. Polyunsaturated and monounsaturated fats may help to reduce the damage done to the body by harmful saturated and trans fats. They also help to fill you up and prevent junk food cravings between meals or in the evening.
Things You'll Need
- Skim milk
- Fat-free cottage cheese
- Part-skim ricotta cheese
- Fat-free yogurt
- Heavy cream
- Fruit
- Flaxseed oil
References
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "Combat the Fat"; Jeff Anderson; CQC LLC, 2008
- Bodybuilding.com: Topic of the Week: What are the Best Homemade Recipes?
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