Protein shakes can help repair muscles damaged by exercise or weightlifting. One inexpensive and low-calorie way to add protein to a shake is with egg whites, or, if you prefer the taste and need the calories, whole eggs. For those who don't like whey or soy protein, egg whites can be the solution. They are easily blended into juice- or milk-based shakes, and their taste can be masked by fresh fruit or nut butters. However, using raw eggs can result in food-borne illness.
Add the liquid to the blender first to aid in even mixing. The amount of liquid you add depends on the consistency of shake you desire and the water content of the fruit you add. Start with a half-cup and add more later if your shake is too thick.
Separate the egg whites from the yolks to add protein without extra fat and calories. Add from one to three egg whites, and a single yolk if you want one. If you are concerned about using raw eggs, use treated egg whites from a carton with a pour spout.
Sweeten your shake with fruit. Some choices that will help mask the taste of the eggs are pineapple, coconut, bananas and berries.
Add a spoonful of natural unsalted nut butter for extra protein and flavor, or toss in a handful of raw nuts.
Fill the blender as full as you like with ice and run it until your shake is the consistency you want. If it's too thick, add a bit more liquid.
Things You'll Need
Eggs or packaged egg whites
Natural nut butter
Water or juice
Measuring cup (optional)