How To Make Whey Protein Shake

How Much Protein Is In A Banana

How to Make a Basic Whey Protein Shake

Did you know an average banana contains 3% of your daily value of protein? Meaning, this banana protein shake is not only super delicious, but its also full of banana protein-y goodness. And who doesnt love banana protein-y goodness?

This banana protein shake makes it into our breakfast rotation probably every other day, but at least 2-3 times a week. Not sure on the math of that, but I think you get the point. THIS protein shake < we enjoy often

Its super delicious, and is full of banana protein-y goodness.

While some of my other shake recipes use a banana, they dont really accentuate the banana-ness like this one does.

I get asked a lot about what protein powder I recommend. And, really, the truth isit depends. It depends on your taste, what type of protein youre looking for, your dietary goals , your price point, and probably a few other categories Im forgetting.

So, you can see, this is a hard question.

Im honestly still on the lookout for a clean, high-quality protein that tastes good and isnt literally worth an arm and a leg .

Learn How To Make A Protein Shake

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.

Scratching The Sweet Tooth

Sometimes, a workout can leave you drained and craving sweetness to help raise your energy levels. Fortunately, the sweet taste of flavoured protein can be combined with other ingredients to make a filling snack thatll save your sweet tooth from indulging on chocolate bars or sweets.

Peanut butter is the base ingredient and is delicious. It also carries additional protein of its own, so its perfect in a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla or chocolate protein. You can sweeten further this with honey or dark chocolate.

Recommended Reading: What Are Good Proteins To Eat For Weight Loss

What Is Protein Shake

A protein shake is nothing but a mixture of all the ingredients which you require for your body into one glass.

It is a clever way to consume all the required protein as well as vitamins, carbohydrates in one go. Because eating an individual protein, carbohydrates are sometimes boring and time-consuming.

It contains all the essential nutrients you require to satisfy your certain intakes.

Protein shake at home will give you a boost to muscle recovery and also gives you enough amount of protein and energy by a sort of natural means.

Get Creative With Your Ingredients

Cinnamon Protein Powder Shake Recipe How to make protein ...

Fruits are by far my favorite go-to ingredients to make my protein shakes taste better because I dont eat very much fruit otherwise and there are so many to choose from.

I buy frozen strawberries at Samss Club because theyre my favorite and thats the cheapest place Ive found, but I also buy frozen mangos, canned pineapples, fresh bananas , just to name a few.

If you go the fruit route, watch out for getting heavily seeded fruits such as blackberries or raspberries. The seeds tend to get stuck in your teeth and make for a gritty texture. Blueberries and grapes also have the same effect because the skin tends to leave black specks on your teeth.

It tastes great but can make for an awkward business meeting.

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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 To Make A Protein Shake With Protein Powder

You will see the powder will settle down and the water layer above if you only use a spoon to stir it up. This means that your powder has not been completely dissolved..If the powder is not completely dissolved, the bodybuilding nutrients will hardly be absorbed into your body..Your goal will ineffective and very costly. Pay a little attention to make your protein drinks free from clumps.

Step 1: Add whey protein powder to the blender or shaker as directed on the label

Step 2:Pour about 300 ml of water, milk or fruit juice into the blender..

  • Mix whey protein and milk

You should consider this solution if you are trying to gain muscle and weight and do not care too much about calories..If you are a person who is not too skinny, to gain weight gain muscle you should use whey with milk. A glass of milk can add protein and nearly 200 calories ~ this may be useful for your weight gain purposes..When you mix whey protein with protein, the milk is slowly absorbed, so its very good in the morning. Whey protein blends with milk will make the whey easier to drink.

Some people who are intolerant to lactose in milk will experience abdominal pain or diarrhea. So if you do not tolerate lactose, whey mixed with milk will make it harder for you to digest and might cause diarrhea.

Another important point to note: You must shake or blend the milk before adding anything else. Otherwise, the protein powder will not dissolve completely..

  • Water and Whey Protein

Also Check: Is Gold Standard Whey Protein Good

My Favorite Hack For Making Protein Shakes

If drinking a protein shake is a part of your regular routine, you have to try SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.

Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.

To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.

The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. Additionally, my readers get a discount on their order using the link and code below:

Five Best Protein Shakes

How to Make Whey Protein Powder from Scratch

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!

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How To Use Protein Powder Correctly

Using Protein Powder correctly will give you incredible results. Protein Powder will maximize its effect when you use it as a supplement to your daily diet at the right time..There are three times you should use Protein Powder: before workout, right after workout and before going to bed. Before and after exercise, your muscles require an abundant supply of protein, and it is best if it is a fast-absorbing protein. So Protein Powder is the number one choice..According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, here is the daily requirement of protein:

  • An average adult needs 0.8g/kg/day of body weight.
  • If you are pursuing an athletic activity or bulking up, the needed amount ranges from 1-1. 4kg/day of body weight or even more.

However, you should not only rely on protein powder. It is a great aid to get bulked up but a good diet is also essential..

Chocolate Cherry Awesomeness Shake

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre. BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder2 cups of sweet dark cherries, pits removed1 cups of spinach1 tbsp ground flax1 tbsp cacao nibs or dark cocoa powder530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber

Also Check: Are Special K Protein Bars Healthy

Whey Protein Is Very Low In Lactose

Whey protein contains dairy allergens since it’s made from cow’s milk, however, it’s generally very low in lactose.

Our Organic Whey Protein, in particular, contains less than 1g of lactose per serving and our customers with lactose intolerance have told us they tend to tolerate our whey protein very well! This is likely due to the fact that our whey comes from high quality, organic A2 milk.

Is Whey Protein And Cereal Good Before Bed

Chocolate Whey Protein Shake Recipe How to make protein ...

Whey protein and cereal before bed can be a great way for those that are bulking and struggle to get all their calories in during the day. However, its not recommended for those maintaining or cutting as quick carbs are better utilized earlier in the day or around a workout.

Cereal is a quick digesting carb, meaning it will give us a quick burst of energy but wont fill us up for as long after we eat. For my clients bulking, they often have trouble stomaching all their carbs and protein. In that case, something like cereal and milk before bed to finish up their macros is always my recommendation.

However, for those cutting, you are likely on a lower carb intake so we want to prioritize those carbs earlier in the day or around a workout for when that energy can be best put to use.

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Can I Add Cocoa Powder To My Protein Shake

The other ingredient that makes a huge difference is the cocoapowder. The cocoa balances the protein and really amps up the chocolate flavor.

Use a good cocoa powder for rich chocolate flavor in this shake. Heres my all time favorite cocoa powder )

Hersheys ®Special Dark Cocoa Powder is also great in Chocolate Protein Shakes.

How To Make A Great

Whey protein is popular with active adults because it digests rapidly and helps support muscle recovery from exercise. Here are some tips for adjusting the flavor profile and consistency of your shake. Try them out on any of the 20+ flavors of GOLD STANDARD 100% WHEY.

Liquid Temperature & Volume

For best taste, we recommend using 6 to 8 ounces of very cold water. Let the tap run for a little to get the water really cold. Reducing the volume to between 4 and 6 ounces will increase the flavors intensity and thicken the consistency of your shake. Increasing the volume of cold water will decrease the sweetness and thin out your whey protein shake.

Other Options

You can dramatically change the taste and texture of your whey protein shake by substituting cold water for cold milk or almond milk. Experiment with other beverages and expand your shake-making horizons.

Easy Mixing

Whatever you choose to mix a scoop of GOLD STANDARD 100% WHEY into, all you need is a glass and spoon. Thats because the powder has been instantized to mix easily into solution. If this method doesnt provide the smoothness youre looking for, try using a shaker cup.


Plug in an electric blender and take your protein shake to the next level. Simply adding a few ice cubes can make your protein shake more shake-like to drink. Adding fruits, peanut butter and other foods will change the flavor as well as the nutrient profile. The possibilities are endless.

Read Also: Which Nut Butter Has The Most Protein

Should You Drink A Protein Shake Before Or After A Workout

Many people consume protein shakes along with their workouts, as protein is necessary for muscle repair and growth. However, the ideal time to have a protein shake is a largely debated topic. Some people believe it is best to drink a protein shake before a workout, while other people argue that after a workout is a better choice.

Interestingly, recent research suggests the amount of protein you consume per day is more important than when you consume it for gaining muscle mass . Therefore, as long as you consume protein around your workout, it doesnt matter if its before or after training. I always like to have a protein shake after exercise, but thats just what works for me.

If you make this Whey Protein Shake recipe, let me know! Leave a comment with a star rating below, because I love hearing from you!

Pass On The Chocolate Powder

How to Make a Protein Shake with Super Advanced Whey Protein

Thats right ladies and gentlemen, when buying your first tub or bag of protein powder, resist the temptation to buy chocolate.

Here are the two main reasons why:

  • Im not sure why, but the several brands Ive tried DO NOT taste like real chocolatelike, at all.
  • It limits the other ingredients that you can mix into your protein shake. Pineapple and chocolate, anyone?
  • So, apart from not tasting very good, you cant mix the chocolate powder with many other ingredients outside of milk and maybe peanut butter . I prefer to buy vanilla protein powder, and then I can add in chocolate if I want to using syrup, cocoa powder, or chocolate almond milk.

    I said I wouldnt share recipes, but I will share my favorite go-to. My favorite protein smoothie recipe is Vanilla Muscle Tech powder, frozen strawberries, half a banana, some pineapple, and unsweetened almond milk. You just cant have that tropical blend using chocolate powder.

    If you want to make your protein shakes taste better, go with vanilla.

    Recommended Reading: How Much Protein Do I Need Per Day

    A Few Weeks Back A Friend Of Mine Sent Me This Text:

    The good news for her, and you too is: I love protein shakes and smoothies! I rarely start a day without one, and over the years, Ive perfected the art of making them at home.

    Now, Im not going to give you protein shake or smoothie recipes, because you can find tons of those all over the internet. Instead, Im going to shortcut you past all the pitfalls that Ive seen so many people fall into, myself included.

    Can You Mix Whey Protein With Cereal

    Whey protein is a great way to get additional protein in during the day, but what if youre getting sick of protein shakes.

    Can you mix whey protein with cereal? Yes, mixing protein with cereal is great as it increases the overall protein intake, keeping you full longer and making it easier to skip your mid-morning snack. Its also the right mix of protein and carbs for pre-or post-workout. However, always consider what milk youre using as this can add additional calories.

    With that said, before you start mixing whey protein with cereal, you should know the pros and cons, and how to do it properly for optimal results.

    In this article you will learn:

    • 3 pros and cons of mixing whey protein with cereal for bodybuilding
    • How much and when to consume whey protein and cereal
    • Whether its best to mix whey protein with milk or water
    • How to ensure your whey protein dissolves in cereal

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    Ways To Use Homemade Whey

    You have no idea what for do you need it? And how can you use Whey instead of just drinking it?

    Well here are some examples, I am sure will help to get you started on using your homemade natural Liquid Whey Protein.

    • Use instead of a liquid in baking and cooking
    • Add to your protein shakes
    • Include when you ferment the vegetables
    • Soak nuts in it
    • Substitute for lemon and orange juice same acidity
    • Make cocktails
    • Discover making your own cream cheese
    • Swap as brine in fermenting
    • Whip up mayonnaise with it
    • Mix into smoothies
    • Make iced tea and other drinks
    • Use it for pesto and other spreads
    • Dehydrate it for later use

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