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How to Get 100G of Protein in Protein Shakes

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
How to Get 100G of Protein in Protein Shakes
A cherry protein shake Photo Credit: SuzanaMarinkovic/iStock/Getty Images

You might drink a protein shake to support lean muscle mass growth and weight gain. Protein shakes usually contain a combination of milk, protein powder and flavorings, such as fruit, nut butter or chocolate. Most protein shakes have between 20 and 40 g of protein, but you can easily increase this content by using additional scoops of powder and other ingredients that contain protein.

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Step 1

Select a protein powder with about 24 g of protein per serving. Choose from whey, soy, casein and egg white. Opt for the one that fits your eating preferences and any intolerances or allergies you might have. Use any flavor that suits your tastes.

Step 2

Combine three scoops of powder with 2 1/2 cups of milk in a blender. Use cow’s milk because it has 8 g of protein per cup, compared to the 4 g found in 1 cup of soy milk.

Step 3

Add 2 tbsp. of peanut butter for another 8 g of protein.

Step 4

Whip the ingredients together on high speed. Pour into a large cup and consume.

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