I am 99% sure that most of you reading this are aware and have tried protein shakes at one point in your life. This is a great way to get extra protein during the day to meet your needs, whether you use it right after the training session or as a food substitute. Whey protein is the most popular form of protein because it is most quickly absorbed by the body and can repair your muscles quickly after damaging it during exercise. This is the best reason for taking whey protein shakes, right after exercise or first thing in the morning when you haven’t consumed any nutrients for a long time.
Sometimes this vibration maybe a little boring, or you find yourself still needing a few more (or less) calories during the day to meet your needs. The following whey protein recipe is what I have personally chosen and used in the past depending on my goals. I will divide it into high-calorie low calorie shakes. The best part about personal protein shakes is they are private! So you can really mix and match ingredients until you find the one you like the most. For the recipe, I won’t list whey protein flavor, I will let you experiment and find your personal favorite.
High-calorie protein shakes
This shake was my go-to in the morning when I was short on time.
Ingredients – Whey protein (50g), semi-skimmed milk ( 300ml), 3 Weetabix, a tablespoon of peanut butter.
Calories – 646. Plus or minus a 100 depending on brands.
Simply place all the ingredients in a blender and mix together! This can be quite a thick shake, so you can adjust the quantity of milk accordingly, just remember to change the calories as well! A simple, quick and nutritious shake to start your day.
Here’s another morning shake…
Ingredients – Oats (50g), whey protein (50g), half tablespoon of cinnamon, 1 tablespoon of chopped almonds, semi skimmed milk (400ml).
Calories – 635. Plus or minus 100 depending on brands.
Low calorie shakes
Ingredients – Whey protein (50g), semi skimmed milk (250ml), 15 blueberries, 5 strawberries, 10 raspberries, handful of ice.
Calories – 400
A very refreshing shake that is perfect for hot days. There is a lot of fibre in this shake so it will keep you fuller for longer! Just mix all together and blend, easy!
Ingredients – whey protein (25g) , 1 banana, unsweetened almond milk (300ml), full fat Greek yoghurt (100g), ground cinnamon ( half a tablespoon) , ice as needed.
Calories – 370
As with the rest of the shakes, mix all ingredients into a blender and…blend! It couldn’t be simpler! If this shake is too thick, add some more almond milk bit by bit until your ideal consistency is reached.
So there you have it, 4 shakes to try instead of always just solely reaching for that protein powder! All using natural healthy ingredients! Be sure to let me know what you think if you try any and as I said, the best part about a homemade protein shake is that you can really customize them to your needs! So use these as examples, I expect you to experiment! To make it easier, I have left a list below of the best ingredients to try for a homemade protein shake.
Homemade protein shake ingredients list:
Low calorie syrup
Weetabix Ice or water