So, you’re a fitness freak. You take your health and workout seriously and would like to take it to the next level. How about having a protein shake? A protein shake, if made correctly, is a great way to increase your daily protein intake. Protein constitutes of various essential and non-essential amino acids which are essential for healthy cells, muscles and bones. Protein also provides energy for the body for its daily functions. So, if you feel you aren’t getting enough protein, you can supplement your intake by protein shakes. Here is a simple recipe for protein shake and the best part is that you can pick your own flavors! So, go for it. Here’s an easy guide to prepare a protein shake.
Complexity Level: Basic
Time Required: 5-10 mins
Resources required:
- Approximately 450 ml of low-fat milk (You may opt for soy or vanilla flavored milk)
- One or two scoops (30-50 grams) of high quality whey protein
- A ripe and peeled banana
- Four or five strawberries (rinsed and stems removed)
- A blender
Instructions:
1. Prepare the protein base
Add the milk to the blender. Add a scoop or two of the whey protein to it. Remember not to add too much that it overwhelms your taste of the shake. Blend this mixture for about 15-30 seconds.
2. Add the fruits
Add the banana and/or strawberries to it and run the blender once again for 45-60 seconds or till the fruit is completely dissolved. The strawberries provide the body with antioxidants and give the shake a nice texture. If you dislike strawberries, you might just add ice.
3. Add some coconut oil for a different flavor and enjoy the drink
You may add a teaspoon of virgin coconut oil. The coconut oil adds a great flavor as well as helps in increasing your body metabolism rate and helps you lose weight naturally. Blend your shake to a smooth mixture. Pour the mixture from the blender into a glass. Enjoy your protein shake!
Frequently Asked Questions:
1. Can eggs be added to the shake as well? What are its benefits?
No, a protein shake with eggs is prepared differently. It also makes a very good protein drink. A protein shake with eggs contains a high amount of protein and since the yolk part of the egg is not included, the fat and the cholesterol part is left out.
2. How to make a protein shake with eggs?
Making a protein shake with eggs is not very different from the method described above. Instead of milk, add egg whites and some stevia sugar along with the whey protein and blend for 30 seconds. Then, add some berries (or coconut extract) and a dash of vanilla extract. Blend it to a smooth mixture. Pour into a glass and enjoy!
Quick Tips:
- It’s not necessary to add strawberries. You may opt for blueberries or even a mixture of berries. Always remember to use fresh fruit.
- You may add a teaspoon of flax seed oil along with the fruit. Flax seed oil is rich in Omega 3 fatty acids which help reduce blood pressure.
- Stick to simple flavors of milk such as vanilla instead of opting for exotic flavors such as cookie dough, etc.
- If you wish to sweeten your shake, you may add stevia sugar instead of any artificial sweeteners.
Things To Watch Out For:
- Remember to use pasteurized egg whites instead of raw egg whites to reduce your chance for salmonella poisoning.
- Protein shakes must be consumed after 15-30 minutes after your workout as this is the time when the body is in need of nutrients, especially protein. They are a great replacement for your meal and the protein also fills you up.
