How To Make Natural Protein Shake

More Protein Smoothie Flavors To Try

Homemade Protein Shake -Natural Recipe
  • Fruit Raspberry, coconut, mango, lemon, lime, cherry, blackberry, and kiwi fruit.
  • Candy Peppermint patty, peanut butter cup, snickers, Twix, and Nutella.
  • Desserts Cake batter, funfetti, double chocolate, vanilla cupcake, cheesecake, blueberry cheesecake.
  • Cakes Chocolate cake, red velvet cake, German chocolate cake, birthday cake, coconut cake, and lemon cake.

How Much Protein Is In This Diy Natural Protein Shake

Here is a break down of the nutrition in this natural protein shake: The 25 grams of protein in this smoothie is based on all the recommended ingredients including the spinach. If you make substitutions your protein will be adjusted accordingly.

If you dont want to use the spinach just take 2 grams of protein off the smoothie so it would contain a total of 23 grams of protein. Popeye wasnt strong for no reason!

How To Make A High Protein Meal Replacement Shake Without Protein Powder

Although the recipe that Im sharing today is high in protein, it is also fairly high in calories which is fine if you want to gain weight. But if you want to lose weight, you might be better off making my other high protein smoothie. You can click the link below or watch the video for more details about that here.

Vegetarian, vegan, dairy free, egg free, refined sugar free, wheat free, soya free

Salt free

Nut free

More information about making the perfect Green Thickie

If you are new to Green Thickies and have more questions about making the perfect green thickie, please read this guide on How to make a Green Thickie

I know you may not have time to digest all this right now, so I wanted to give you a handy print out of this DIY protein shake so you can stick it on your fridge to help you on your journey to optimal health.

If you would like more high protein natural smoothies, you are going to love my book, 80 Green Thickies Recipes. Check it out.

Nutrition Facts Per Serving Size

One serving of this protein shake is:

  • A rich source of high quality protein
  • An excellent source of fibre
  • An excellent source of vitamin A
  • An excellent source of iron
  • An excellent source of vitamin C
  • An excellent source of calcium
  • An excellent source of potassium
  • Low in sodium

*Percent Daily Values are based on a 2000 calorie diet

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Can I Make This Shake Ahead Of Time And Store It In The Fridge

You can definitely make this shake ahead of time and store it in the fridge. However, the quinoa will start to absorb some of the moisture from the other ingredients, and it’ll end up being a little too thick. If you do make it ahead of time, I would suggest storing everything except the cooked quinoa and adding that in when you’re ready to drink your protein shake.

How To Incorporate Protein Shakes Into A Healthy Diet

How to make a Natural Protein Shake without Protein Powder ...

While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:

  • Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
  • Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
  • Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
  • Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.

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This Recipe Can Be Made Low Sugar And Dairy Free As Well

For a low sugar version, you will omit the banana or use 1/4 instead of 1/2 of a banana and use a lower carb Greek yogurt with a carb free sweetener of choice.

To make this recipe dairy free is simple, just use a plant based yogurt instead of a dairy version. I also have a vegan protein shake with no protein powder recipe HERE.

I love having a protein shake to start my day or get me through my day as an afternoon pick me up or even to replace a meal when I dont have time to eat or I am not feeling like a full meal.

This recipe is a great base recipe that you can add your own adaptations and flavor preferences to. Think of it as a master recipe for how to get protein in a shake without protein powder. Follow it exactly and it will taste amazing or add some nut butter, chocolate chips or whatever to make it however you like it.

I dont mind protein powder, though it isnt my favorite thing at all. I also have a lot of friends and family who dont love the taste/texture/aftertaste of protein powders. So this recipe really comes in handy. Its refreshing, satisfying and super easy to make.

Things You Can Add It To

You can jazz your protein powder up a bit by blending it into a smoothie. To do that, I would recommend using a blender as the ingredients you would be adding are a lot thicker in consistency compared with milk and water.

Most people tend to favour the fruit-based smoothies as they are sweeter and go down easier. Some of the most popular fruits for smoothies are bananas and strawberries although there are numerous combinations you can use to create a tasty shake.

The vegetable-based smoothies can be just as healthy an alternative. Carrots, cucumber and broccoli are among the many vegetables you can use in a smoothie. There are also many delicious shakes you can make incorporating veggies and fruit in the same shake. You can even blend it with yogurt. There are also ways to take whey protein without making shakes by adding it to meals like porridge or to sauces for main meals.

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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!

How Many Grams Of Protein Should You Consume Per Day To Be Healthy

How To Make The Best Healthy Natural Protein Shake

A person weighing 70 kg needs 84-112 g of protein per day. These are 200 g of boiled chicken breast, 2 eggs, 100 g of cottage cheese, and 100 g of redfish.

And these are the highest protein foods. If you don’t include them in your diet, it will be even harder to get your protein intake.

Even more – skipping meals containing protein, or replacing it with a protein shake, will give you the opposite effect: weight loss. This may also be the aim of a protein diet, but then you will definitely not gain the muscle mass you need.

For this reason, combine protein shakes with something else. This way you will reach your desired protein intake and your weight goal as well.

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Be Mindful About Adding Fat

If youre drinking your shake pre-workout, Hurley suggests keeping it simple and skipping a fat source. Our bodies digest fat a little slower, which can leave you feeling too full or uncomfortable during your workout, she says. If youre whipping up your shake post-workout or any other time of day, a tablespoon of nut butter or ¼ avocado will add healthy fats to keep you full for longer.

Consider Changing Your Protein Powder

If youve only tried one or two varieties, it doesnt necessarily mean that you dont like the taste of protein powder you might just not like the ones youve tried. Some people dont like the taste of whey protein powders, so its worth trying a vegan protein powder if you havent already. Orgain Organic Plant-Based Protein Powder has a creamy chocolate fudge flavor that melds well with chocolate coconut and peppermint hot cocoa and is ideal for chocolate lovers.

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Which Protein Powder Is Best

No protein powder is the same and different blend contains different amounts of protein, sugar, and even fat. The three main kinds are whey, casein, and brown rice protein powder.

  • Whey The most popular and easy to find protein powder. Whey protein powder is dairy based, and has the highest protein content and lowest calories.
  • Casein Perfect for baking and using in dessert recipes , casein protein powder is perfect to use if you prefer thicker and creamier protein shakes. While casein on its own is fantastic, they also come in blends which often have added sugar and calories in them.
  • Brown rice A vegan and dairy free option, brown rice protein powder works similarly to casein but has an earthy flavor. This protein powder can also sometimes have added sugars or sweeteners in them.

How Much Protein Do You Need Each Day

How to make a Natural Protein Shake without Protein Powder ...

Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.

“Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”

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Should You Drink Protein Before Or After A Workout

Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.

“If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”

Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.

Is Powdered Protein Bad

No, powdered protein is not necessarily bad, however lets be clear

Commercial entities who mass produce food do so for commercial interests. They are not interested, at least primarily, in your wellbeing.

Food companies employ food scientists to engineer food that lasts as long as possible on the shelf and brings the company the greatest degree of bang for their buck.

They will sacrifice as much as the system will allow them to get their stuff on the shelf as cheaply as possible.

Now thats not a judgement call on my part, Im not being critical of these entities as they are entitled to do their business whatever way they wish

However, you and I have a choice.

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Choose Your Protein Sources

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 .

What Type Of Protein Powder Should I Use

How to make a natural protein shake

Consuming either a plant-based or high-quality whey protein in your healthy smoothie recipe is ideal to ensure youre hitting the necessary branched-chain amino acids, leucine, isoleucine, and valine, which are the amino acid profiles needed by the body for optimal muscle growth and repair.

There are a few ways to use protein powder in your protein shake, and the form that is best for you can only be answered on an individual basis.

Whey Protein

It is well established that for individuals not experiencing gut dysbiosis or showing signs of dairy intolerance, whey protein is the gold standard of protein powders for optimal muscle growth and recovery.

Pros of whey protein include:

  • Its a complete protein, meaning all essential amino acids that must be consumed in dietary form are included.
  • Increased muscle protein synthesis due to high levels of branched-chain amino acids , specifically leucine.
  • Rapid digestion and absorption in the gut, allowing for maximal protein synthesis and repair during the anabolic window following exercise.
  • Natural detoxification support due to increased availability of glutathione, the master antioxidant in the body.
  • Cons of whey protein include:

  • Impaired Immunity: Nearly 80% of the human immune system is found in the gut, so encouraging an alteration to this ecosystem by consuming an inflammatory substance to the body may sabotage the muscle-building perks your seeking.
    • -Carotene
    • Unsaturated fatty acids
    The Whey Protein We Use

    Plant-based Protein

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    What Is Protein Powder

    Protein powder is made by extracting protein from plant or animal-based sources. Naturally occurring carbohydrates, minerals, fats, fibers are removed while supplementary nutrients and even sweeteners may be added. This is where homemade protein powder comes with a positive light. You know what you are adding to the powder and can be sure of its safety.

    Are Protein Shakes Good For Weight Loss

    As long as protein shakes are made with a mix of high-quality, junk-free ingredients, they are terrific for weight loss. When youre trying to lose weight, protein is the most important nutrient. It increases satiety and prevents spikes in blood sugar. Consuming an adequate amount of protein also helps build lean muscle, which will increase your metabolism.

    The next most important ingredient for weight loss is fiber. It helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients, so I recommend adding at least one type of vegetable or fruit, such as a banana, to your smoothies.

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    Apple And Great Grains Shake

    This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients.BLEND THIS:12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber

    This Shake Is A Bit Too Thick How Can I Make It Less So

    How to make a Natural Protein Shake without Protein Powder ...

    If you find that your protein shake is a little too thick, just add water or more non-dairy milk until you reach the desired consistency! If you’re looking for an even thinner smoothie, try adding ice cubes to get the right thickness and chilliness.

    Are you trying to eat more protein? What are some of your favourite protein shake recipes? Let me know in the comments below!

    If you try this vegan protein shake, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook, and Twitter! I can’t wait to see your photos.

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    Other Types Of Carbs To Add To Your Protein Shake

    Whether youre on the go or not, you can add:

    • Cooked sweet potatoes
    • Raw cacao powder

    How much carbohydrate should I add to my protein shake?

    According to the International Society of Sports Nutrition, the current recommendations states that within 30-60 minutes following exercise, a 1-4:1 ratio of carbohydrates to protein is beneficial to stimulate muscle glycogen resynthesis. This typically falls in the range of 0.4-1.2 g/kg body weight.

    The more strenuous the aerobic exercise, the greater the ratio is

    Carbohydrate Needs Following Longer Endurance Workout

    For example, our long-endurance athletes running 8-15 miles per day would need a ratio of approximately 3-4:1, carbohydrate to protein. For a 165 pound male, this would look like 90-120 g carbohydrate and 30 grams protein in their post-workout shake.

    Carbohydrate Needs Following Interval Training or Strength-Based Workout

    For a 135 pound female weightlifter, we would be looking at a ratio of 1-2:1 carbohydrate to protein. This would be about 25-50 grams of carbohydrate and 25 grams protein in their post-workout shake.

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