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How Can I Make a Homemade Protein Shake That Will Build Muscle?

author image Jennifer Andrews
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.
How Can I Make a Homemade Protein Shake That Will Build Muscle?
A woman is making a smoothie at home. Photo Credit: gregory_lee/iStock/Getty Images

Protein is an essential nutrient that your body needs to build muscle. This nutrient is vital for the repair, maintenance and growth of muscle in addition to other body functions. Natural foods are usually the most effective way to meet your daily nutrient protein requirements. However, it may be difficult to find the time to prepare the foods needed or to consume them in the quantities recommended. Protein shakes are an alternative and supplemental way to get protein into your diet. They are also easy to prepare at home if you have the right ingredients and tools. Homemade protein shakes are cheaper than buying them prepared at fitness centers or stores.

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Step 1

Add nonfat or low-fat milk to a blender that is turned off.

Step 2

Add a scoop of flavored protein powder to the blender.

Step 3

Peel a banana. Chop it up into smaller pieces to avoid any chunks in the final product. Add to the blender with milk and powder.

Step 4

Add a tablespoon of peanut butter or other nut butter to the blender. If you prefer a thicker shake, add 3 to 4 ice cubes.

Step 5

Put the lid on the blender. Blend at low speed and increase speed gradually for up to a minute or until all ingredients are dissolved into a smooth consistency. Pour into a glass and enjoy immediately or refrigerate for later use.

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  • "Best of the Best Smoothie Recipes"; Editors of Favorite Brand Name Recipes; 2009
  • "The Ultimate Smoothie Book: 130 Delicious Recipes for Blender Drinks, Frozen Desserts, Shakes, and More!"; Cherie Calbom; 2006
  • "The Eat-Clean Diet Recharged: Lasting Fat Loss That's Better Than Ever!"; Tosca Reno; 2009
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