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

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.

A woman is making a smoothie at home. (Image: gregory_lee/iStock/Getty Images)

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.

Things You'll Need

  • Blender

  • Spoon

  • Glass

  • Milk

  • Protein powder

  • Banana

  • Peanut butter, or other nut butter

  • Ice cubes

Tip

If you have allergies to dairy milk, you may use almond, rice or soy milk.

Use other nut butters, such as almond butter which is high in vitamin E, in place of peanut butter. If you have nut allergies, consider using seed butters, such as pumpkin or sunflower seed, or add healthy fats by added ground flaxseed or chia.

Experiment with different protein powders to determine which flavor, brand and type you prefer. Try vanilla or chocolate protein powders in rice, hemp, whey or vegan forms.

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