Make a Protein Shake

Protein shakes are a vital component to maintaining a healthy lifestyle. Especially if you workout often or have an active lifestyle. A protein shake is a great and quick way to get the vital nutrients your body needs to recover and stay healthy. You can easily mix your favorite fruits, protein powders, and liquids together to make a delicious meal. Whether you have a blender or not, making a protein shake is easy and only takes a few minutes.

Steps

Protein Shake Recipes

  1. Try a recipe with a customizable base. Mix and match any of the earlier flavors to make your own masterpiece.
    • 2 cups skim milk
    • 2 cups nonfat cottage cheese
    • 3 scoops vanilla whey protein
    • 1/2 cup nonfat Greek vanilla yogurt
    • Your favorite fruit
    • Sweetener, to taste (optional)
    • 1 handful ice[1]
  2. Experiment with tasty breakfast shakes. Generally sweeter, with a thickening agent, like yogurt, to make them potential quick meals.
    • Coffee Protein Kickstarter: 1-1/2 cups low-fat milk, 2 scoops vanilla protein, 1/2 cup low-fat, coffee flavored ice cream
    • Berry Shake: 2 scoops whey protein, 8 raspberries, 4 strawberries, 15 blueberries, 2 cups nonfat milk, 1 handful ice
    • Peppermint Oatmeal: 2 scoops chocolate protein, 1 cup sugar-free vanilla ice cream, 1 cup oatmeal, 2 cups nonfat milk, 1/2 cup water, 1/2 tsp peppermint extract[2]
  3. Hit the road with long-lasting all-day shakes. These can be eaten anytime, and are easy to mix and match. Try out different combos of fruit and juice.
    • Banana Blast: 1 banana, 1/2 cup milk, 10 almonds, 1 scoop protein, 1 handful ice
    • Peanut Butter Chocolate: 2 scoops protein, 1/2 cup almond flakes, 1 tbsp peanut butter, 1 cup skim milk, 1/2 banana, 1 tbsp honey
    • Peachy Green Shake: 2 scoops DailyBurn Fuel-6 in vanilla, 1 cup unsweetened almond milk, 1 cup frozen peaches, 1/2 cup frozen pineapple, 1/2 banana, 2 cups kale, 1 tablespoon ground flaxseed[3]

Making Your Shake With a Blender

  1. Add your base liquid. Make sure the blender is in the off position, and then pour {{safesubst:#invoke:convert|convert}} of milk or juice into the blender.
    • If you want to make a thicker protein shake, add a few ice cubes first. Then blend your ice and liquid on a medium speed for about 10 seconds to break up the ice.
    • If you're allergic to dairy, you can use soy milk, non-dairy almond or coconut milk as a substitute. You can also use juice instead of milk.
    • Non-dairy protein powders are another option if you are allergic to dairy. Instead of a dairy-based protein powder, look for soy protein, rice protein, or dried fruit powders.
  2. Add your whey protein mix. Protein powder is one of the most efficient ways to ensure that your body is getting a proper daily dose of protein. After you add your milk or juice, pour your powder into your blender. Blend with the milk at a medium speed for 15 seconds.
    • Blending your protein powder with your milk before you add your other ingredients will ensure that the powder completely dissolves and doesn’t leave any chunks.
    • Follow the serving size directions on your tub of protein powder to get the right amounts in your shake. As a rule of thumb, if you are trying to put on weight or muscle, men should use two scoops; women should use one scoop.
  3. Add fruits, yogurts, and other ingredients. After you mix your powder and milk, you can add a variety of different ingredients to your protein shake. Fruits and yogurts not only add an extra boost of daily vitamins but add flavor. From nuts to frozen yogurt, your options are endless.[1]
    • If you love your vanilla latte, try adding vanilla protein powder, and a half cup of low-fat frozen yogurt to your shake.
    • Substitute regular milk for soy milk. Add 1 tablespoon of almonds, 1 tablespoon of sugar-free maple syrup, vanilla extract, and low-fat Greek yogurt to get a delicious soy almond shake. If you're lactose intolerant, make sure the yogurt is lactose-free.
    • If you love fruit, use a fruit flavored whey protein or dried fruit powder. Then mix in a handful of berries like strawberries, raspberries, blueberries, and non-fat milk. Add your fruits after you've blended the powder with the milk or juice to get a smoother drink.
    • Feel free to play around with mixing yogurts, fruit, and nuts together to get your perfect shake. Add these secondary ingredients after you've blended your protein powder with your liquid and ice.
  4. Gradually increase your blending speed. With all your ingredients mixed in, start at a medium speed. After you hear less of a crunching noise, especially if you've added ice, work up to a high speed.
    • Make sure to blend the ingredients for at least 45 seconds or until the fruit is completely dissolved.
  5. Turn off your blender. Once you’ve blended your protein shake for about 45 seconds, turn off the blender and remove the lid. Pour the shake into a large glass.
    • Pour a little bit of your shake into your glass first, and do a taste test. See if the consistency is to your liking.
    • If you see or feel ice chunks, blend again on high for another 10 or so seconds.
    • If your protein shake is too watery, add a bit more milk or yogurt to thicken it up.

Making Your Shake Without a Blender

  1. Grab a large mixing container. A water bottle with a sealable lid and large mixing bowl work well when you don't have a blender. Additionally, if you have a blender bottle or a spherical whisk, you can use that to shake up your ingredients.
    • For this method, it's best to mix your liquids separately from your solids before blending everything together. You will have to mash your solids before adding to your shake.
    • A nonelectric food processor and chopper will also work well for mixing your fruits and other solid foods.
  2. Pour your liquids into your bottle. Add {{safesubst:#invoke:convert|convert}} of milk or juice into your container before you add your powder.
    • If you don’t have a blender, it’s best not to add any ice. The ice won’t be able to break up in your container, and will prevent any of your other ingredients from fully mixing.
  3. Add your protein mix. Before adding anything else, just like with a blender, mix in your protein. Use your whisk and shake your bottle, or stir with a fork.
    • Unless you can mash up nuts or chocolate to a fine powder by hand, use a flavor powder substitute. You can also use peanut butter instead of nuts. Try almond milk instead of almonds, and chocolate powder instead of chocolate.
    • You can also buy fruit powder, which is similar to your protein powder. Instead of a whey protein powder you can use fruit powder which contains all the nutrients of fruit. If you opt for fruit powder, mix it in like you would your protein powder, after you add your juice or milk. [4]
    • The easiest way to mix all your protein powder is to pour a little in at a time, stir, and then pour more.
    • By adding a little protein at a time there is less powder that has to absorb at once.
    • Once you’ve stirred in all your powder, screw the lid of your bottle on tightly and shake for 10 to 15 seconds. Even if you don’t have a spherical whisk, shaking your bottle will help to break up any leftover protein chunks.
  4. Prepare your fruit or other ingredients. Because you don’t have a blender, you have to turn your fruit and other solid ingredients into a shake-like consistency by hand. Mash your fruit up with a mortar and pestle or in a bowl with a fork and spoon. Mash your fruit until you have a mushy consistency, then add a little juice, milk, yogurt, or water to the mix. Whisk your mix until it is blended to your satisfaction.
    • It’s easiest to use soft fruits if you don’t have a blender. Fruits like bananas, mangos, and berries work well.
  5. Add your other ingredients. If you mashed up fruit to add to your smoothie, pour your mixture in now and shake or stir.
    • Additionally, if you’re adding yogurt mix it in now.
    • Stir your mix for 10 to 15 seconds or until you’re satisfied.
    • Screw the lid on your bottle and give it a good shake to make sure everything is mixed together.
    • Do a taste test. If you’re satisfied, enjoy your shake.

Tips

  • Drink shakes within 15 to 20 minutes after the end of your workout. This is the time when your muscles are the most in need of nutrients such as protein.
  • If trying to gain weight, use 2% or whole milk and add an extra scoop of protein.
  • Add nuts, oats, and yogurt to the blender for flavor and a source of fiber.
  • If you are trying to stay lean, use skim milk.
  • If you are vegan, have a dairy allergy, or want a low-fat, cholesterol-free alternative, use soy milk instead of regular milk. (If you do have any allergies, check the labels of all ingredients before you start.)
  • Don't just make/drink protein shakes and expect rapid change to happen. Protein shakes aren't miracle drinks, you have to consume them along with a healthy diet and physical exercise.

Warnings

  • Never put your hand or face into a blender when it is on.
  • Remember to use fresh fruit and milk that has not passed its expiration date
  • Make sure the dosage of protein is proportional to your needs.
  • Blenders if used incorrectly can cause bodily harm. Make sure that the blender is off before adding any ingredients. Always make sure that the lid is on tight whenever the blender is on. Or, just hold the lid with your hand. Be sure to read the Owner's Manual.

Things You'll Need

  • One blender
  • Large water bottle with a sealable lid
  • Spherical whisk for your water bottle (if you don’t have a blender)
  • Mixing container
  • Whisk, fork, and spoon for mashing and stirring

Related Articles

Sources and Citations

  1. ↑ 1.0 1.1 http://www.bodybuilding.com/fun/proteinshakes.htm
  2. ↑ http://www.bodybuilding.com/fun/proteinshakes.htm
  3. ↑ http://dailyburn.com/life/recipes/peachy-green-protein-smoothie/
  4. ↑ http://food.ndtv.com/health/scientsts-turn-fruits-into-powder-for-lasting-benefits-692670
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