How Do You Make Your Own Protein Shake

How To Make A Protein Shake Without Banana

How to make your own protein shake!

A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.

That said, I know that some people simply dont like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:

Why You Need Protein

Trained arms, a flat stomach and a crisp butt – who does not want that? 🙂 Unfortunately, this does not happen overnight. A lot of discipline and training are necessary to get his dream body.

In order to help your body build muscle, you need to eat foods that are high in protein and also low in carbohydrates.

Our body needs a lot of protein. Especially when we exercise. The German Nutrition Society recommends that all adults eat 0.8 grams of protein per kilogram of body weight per day. So if you have 55 kilos you should eat at least 44 grams of protein.

However, this applies to all those who do not exercise. If you want to build muscle mass, it goes faster with a higher intake of protein. This is also the reason why many athletes drink protein shakes. It provides them with strength and helps the muscles to regenerate.

Is there actually a difference between protein and egg white?

No. Both terms refer to the same thing. Protein is the technical term for egg white.

Check Your Protein Intake

Protein-rich ingredients can be a helpful addition to your smoothies, especially if working out to build muscle is part of your weight-gain program. However, heed a warning from Harvard Health Publications that too much protein can pose serious health problems, including increased risk of kidney disease and kidney stones, constipation, elevated cancer risk and higher risk of cardiovascular disease.

Harvard goes on to note that even among experts, there’s disagreement about how much protein is too much. They recommend 2 grams of protein per kilogram of body weight as a cap for most average people who aren’t elite athletes or serious bodybuilders but, when in doubt, it’s always best to consult a doctor or dietitian.

Read more:Do Protein Shakes Make You Fat if You Aren’t Working Out?

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What Is A Protein Shake

Protein shakes are a protein drink typically consumed before or after a workout in order to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid.

Are protein shakes good for you? The healthiest protein shakes are the ones you make in your own blender because you can control what goes in them. The goal here is low sugar + high protein and no additives.

Benefits of protein shakes Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal preplacement if they have enough calories ore even a high-protein snack.

Protein shake before or after workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits!

Banana Almond Protein Smoothie


This smoothie is all about post-workout health. Delivering 21 grams of protein, it helps to repair microtears in your muscles to get you ready for your next gym session.

BLEND THIS:½ cup plain Greek yogurt3 tbsp almond butter1 scoop whey protein powder1 tbsp hulled hemp seeds1 frozen banana

329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat

Also Check: Where To Get Whey Protein

How Do You Make Unflavored Protein Taste Good

If you dont like the taste of protein powder, you can improve the flavor by adding it to a liquid of your choice. You can use teas, almond milk or fat-free milk to mask the flavor. You can also add sweeteners such as honey, vanilla extracts, and syrup. Some people prefer peanut butter because it thickens the shake and makes it delicious.

Peanut Butter Protein Powder

  • 1Add the peanut butter powder, rolled oats, and hemp seed to a blender or food processor.XResearch source
  • 2Blend on high until everything is mixed well and turns into a powder.
  • 3Store the protein powder. Find a clean empty container such as a mason jar to use for storage. Transfer the protein powder in the container using a wooden spoon to prevent spilling. Seal with a lid and store in the fridge to keep it fresh for longer.XResearch sourceAdvertisement
  • Recommended Reading: What Is Recommended Amount Of Protein Per Day

    Why Make Your Own Vegan Protein Powder

    There are many reasons you might want to make your own vegan protein powder its cost effective, gives you complete control over ingredients, and is shockingly easy.

    I always start the day with a protein shake: protein powder mixed with water, peanut butter, and yoghurt to thicken it upGreg Rutherford, MBE, track and field athlete

    Savings: Protein powder can get expensive, and even when the cost of producing vegan-friendly powders is typically less, the companies that make them still seem happy to charge more for the privilege . Making your own means, you can choose a price per scoop that suits you instead of having it dictated to you.

    Simple Ingredients: Making your own protein powders means that you have complete control over what is and isn’t going into it. If you are particular about the effects you want and the ingredients you would rather avoid, it can save a lot of time scanning packaging for only natural healthy ingredients.

    It’s Easy And Fun: When presented with the concept of making your own vegan protein powder at home, you might think that it is a lot more complicated than it actually is. In reality, you can create your own delicious and nutritious protein powders with relative ease as long as you have the equipment and time to do so.

    So how do you make homemade protein powder? Read on, and we’ll tell you.

    Choose Your Protein Sources

    How To Make Your Own VEGAN Homemade Protein Shake Without Protein Powder

    To build your own powder, you’ll need a few dried protein sources. Which ones you choose and how much you use is entirely up to you. My go-to is Back to Her Roots’ recipe, which calls for:

    • 1 cup of green lentils
    • 1/3 cup of brown rice
    • 1/3 cup of oats
    • 1/2 cup quinoa
    • 1/3 cup brown rice

    Other protein sources you can use include bulgar wheat, other lentils, farro, and barley .

    Ed. note: you can also take a cue from a Korean multigrain drink called misu garu. It’s made from ground-up grains like barley, corn, rice, millet, and other ingredients like soy beans, sesame seeds, and black beans. Learn more about it here .

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    How To Make A Chocolate Protein Shake:

    This is one of the easiest recipes ever! Simply add all of the ingredients to a blender and blend until the mixture is smooth and creamy. I like to use a high-speed blender, but any blender should get the job done.

    If you prefer a step-by-step, heres the simple breakdown:

  • First up, add the milk. Pouring the liquid in first helps the protein shake blend more easily.
  • Then, a handful of baby spinach goes into the blender. You can make this a big handful or a small handful. Baby spinach is very sweet and mild, so its a great way to work some greens into your shake without changing the flavor.
  • Next up, a serving of chocolate protein powder. I personally prefer whey protein powder because its super rich and creamy, but you can use a plant-based protein powder, if you prefer. Use any favorite, just be sure to look for simple ingredients and a short ingredient list.
  • Kick up the chocolate flavor, I am adding a tablespoon of cacao powder. Cocoa powder works as well.
  • Bulk up the volume of this shake, add about 3/4 cup of frozen cauliflower. You cannot taste it at all, but it makes the shake nice and creamy and adds a good amount of fiber, as well one of those magical ingredients that help us feel satisfied for longer after a meal. If you dont like or have cauliflower, try some frozen zucchini!
  • For some good healthy carbs and natural sweetness, throw in 1/2 frozen banana. If you dont like bananas, try subbing in some frozen mango.
  • Tips For Making Homemade Protein Shakes

    Here are some pointers I have learned over the years about how to make the best homemade protein shakes:

  • When adding your ingredients to your blender, always add the liquid first near the blades. This will help your blender to run a bit more easily whenever you are making a shake.
  • Use a good-quality, high-powered blender, such as a Vitamix or a Ninja, that will easily break up frozen fruit, vegetables, ice, and any other dense ingredients into oblivion.
  • If you dont think you need a high-powered blender, an individual-sized blender, like a Magic Bullet, is a great alternative. The biggest benefits of using a small blender are that it will help you save time on clean-up, it takes up less counter space, and its much less expensive than a big fancy countertop blender.
  • Also Check: How Much Does Protein Cost

    How Often Should One Take Protein Shakes

    It all depends on your weight goals. If your goal is to lose weight, which is not the case here, you should replace meals with protein shakes. If your goal is to gain weight, protein shakes should be in addition to your regular meals . This helps increase your daily calorie intake as you are taking in the calories you normally take plus the calories from the protein shake. This helps make the weight gain journey easier. Remember, for one to gain weight, they need to take in more calories than their bodies burn. It is also important to check the amount of protein you take in as too much protein intake might come with complications, as highlighted earlier. Apart from accompanying protein shakes with meals, you can take them as snacks, which will also work as an advantage to your weight gain goal.

    Learn How To Make A Protein Shake

    DIY: Protein Powder

    For beginners to the world of fitness, taking protein supplements can seem intimidating. Theres a wealth of information online about which supplements to try and which to avoid. Whey protein shakes, of all the sports nutrition on offer, tend to be most peoples first step into the world of supplements thanks to their taste, positive effects and ease of use.

    However, learning how to make a protein shake is a rite of passage for people new to the gym and it can be far from easy. From misadventures such as trying to mix the powder in a pint glass or using a whisk, weve heard it all.

    Realistically though, learning how to make a protein shake is simple. First and foremost, youll want a dedicated protein shaker. While you can make a good shake without one, it cuts down on time, hassle and spills.

    Read Also: Is Plant Protein Bad For Kidneys

    Five Best Protein Shakes

    Protein Shakes are a great post-workout recovery treat and easy to make into delicious high protein smoothies. In this post, youll learn how to make protein shakes with 5 different tasty recipes: coffee, berry, mint chip, peanut butter, and chocolate!

    Protein shakes have been my go-to post work out snack or meal for many years. I find they really help with recovery after long runs, hot yoga, or intense weight lifting sessions. I usually add plenty of fresh baby spinach and notice a huge improvement in energy levels, immune system, and strength.

    Though some people simply shake water with protein powder, taking a minute to blend in a few more ingredients makes the experience much more enjoyable. These five protein shake/smoothie recipes are my favorites and your one-stop for the best protein shake information. I think of this post as a sister to our 6 Best Juicing Recipes article. Do you love smoothies like I do? Find all of our smoothie recipes here and dont miss our post all about how to make a healthy smoothie!

    What Protein Powder Is Best For Smoothies

    Eeeeverybody has their opinion on protein powder. We talk a lot about our favorite protein powders in this Guide to the Best Protein Powder. However, taste buds, dietary restrictions, and definitions of clean eating are so different for everyone!

    Personally, we love SFH Pure Whey Vanilla Protein Powder for whey protein and Garden of Life Raw Organic Vanilla Protein Powder for our vegan protein option. They taste great in smoothies and both have clean ingredient labels.

    What Protein Powder Should I Use for This Smoothie? Great news is, ANY vanilla protein powder will work for this smoothie. You do you and use your favorite protein in this triple berry smoothie! We support you completely.

    Also Check: How Much Protein Do I Really Need

    More Strategies For Weight Gain

    If you are diagnosed as being underweight, that doesn’t mean you should pack on the pounds by eating all the ice cream and cupcakes you can get your hands on. Instead, consider these tips from the Mayo Clinic on healthy ways to increase your body weight. With your doctor’s approval, you might use them instead of, or in addition to, your weight-gain smoothies:

    • Eat five to six small meals during the day, with plenty of snacks in between, instead of two or three large meals.
    • Focus on eating lots of nutrient-rich foods, including fruits and vegetables, whole grains, lean protein, and nuts and seeds.
    • Try drinking water after your meal instead of before your meal.
    • Exercise to build muscle and stimulate your appetite.

    If you do work out as part of your weight-gain strategy, keep in mind that exercising burns extra calories. And as the International Sports Sciences Association points out, creating the ideal conditions for muscle growth means maintaining a calorie surplus, or eating more calories than you take in.

    Smoothie Recipes For Weight Gain

    How to Create Your Own Vegan Protein Powder for Smoothies

    Your weight-gain smoothie starts with a blender and a liquid base examples include milk, coconut water and milk substitutes such as almond milk. A typical serving is around 8 ounces.

    Once you have your base, add a protein source, such as hemp seeds, protein powder or full-fat yogurt.

    Next, add fruits, vegetables and nutritious carbohydrates, which the American Academy of Family Physicians recommends as a healthy way to maximize your nutrient intake. Examples of foods that make good additions to your smoothies include:

    • Celery
    • Cucumbers

    The Dana Farber Cancer Institute also recommends increasing the calorie count of your smoothies by adding in calorie-rich foods such as nut butter, avocado, yogurt and healthy oils. These nutritious, fat-rich foods are a good way to increase your calorie intake while nourishing your body.


    Depending on your medical situation, your doctor may set specific calorie goals for your weight-gain smoothies or encourage you to eat as much as you can tolerate.

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    Should I Drink The Protein Shake Before Or After My Workout

    Protein shake before or after workout – that’s a good question :). But it is quite simple to answer. Drinks with dairy products you should drink only after the workout.

    If you drink the protein shakes beforehand, they will be in your stomach. This makes the workout much more difficult. Your body has to concentrate on digestion. There is little power left for the muscles.

    If you drink it beforehand, there should be at least an hour between protein shake and workout.

    What Is Protein Powder

    There are tons of nutritional supplements for bulking up, but the most significant one is protein powder..Lets go back to the Biology class in high school, shall we? Protein is the essential elements that construct the body, which is similar to the bricks that make up a house. Bodybuilders or any athletes might require above-average amounts of protein. Thats how protein powders came to exist.

    Currently, there are many protein supplement products circulating in the market. So you might feel like looking for a needle in the haystack when it comes to the right one to choose to use. However, the most prominent ones include the three types in the list below:

    • Whey powder is the derived product from whey, the remaining liquid after cheese curdling. Whey protein is a complete protein , so it is an ideal substitute of protein for vegetarians. Whey protein will facilitate the regeneration of muscle for bodybuilding..
    • Casein, a type of protein derived from milk, is rich in casomorphin and glutamine. Experts recommend taking Casein before going to bed to achieve a better result.,
    • Soy protein is the third popular substitute, especially if you are a vegan refraining from dairy products. However, some people might not be familiar with its taste for the first time.

    Therefore, you should choose atasty protein powderthat is compatible with your training schedule..

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    Fruits For The Homemade Protein Shake

    Berries, bananas or other fruits bring color, flavor, vitamins and minerals. And of course energy through their carbohydrates.

    If you don’t drink that many shakes, you can also buy frozen berries. They last a long time in the freezer and taste just as good as fresh ones.

    You can sweeten the shake with very ripe bananas. Or, what I like very much in the summer: very ripe peaches. Yummy!

    Fruits provide you with energy through carbohydrates. They also contain important vitamins and minerals. The body needs this to be in top shape. There are no limits to your imagination when it comes to fruit. Especially delicious are berries, bananas, apples, mangos, pineapples or peaches.

    If you like it hearty and hearty, replace the fruit with vegetables. This way your body gets minerals, vitamins and also fiber. Carrots, avocado, cucumber, spinach, lettuce, cabbage or parsley are delicious.

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