One of My Favorite Homemade Protein Shakes

For many years now I've incorporated protein into each of the meals of my diet. I find that eating small meals throughout the day (5 or 6) provides me with all the calories I need, keeps me from overeating and allows me to tailor my diet to include more or less calories depending on my dietary needs. It can be a challenge to eat this many meals a day, especially since preparing the meals can take time. That's why I like to incorporate healthy protein shakes into my diet. I'll usually make one or two as meals during my day, and include some extra carbohydrates with them, like a bagel. A protein shake at night is a good snack, gives your body the nutrients it needs and keeps you from waking up hungry. Also, protein shakes are great to consume before you work out, and after your workouts. Protein is an essential building block for muscles, and keeps you healthy.

For those looking to build muscle protein shakes are essential, quick and easy. You can easily add 30 plus grams of soy or whey protein to your meal just by blending a shake up. For those on diets, a protein shake can help you lose weight, if you consume them as snacks and eat light meals during the day. Always make sure to consult with your doctor or nutritionist before attempting to add more protein into your diet.

Here is a very simple yet protein-packed shake you can make up yourself.

Ingredients:
1 cup of low fat, fat free or skim milk
1 scoop soy or whey protein powder
1-2 tbsp Natural peanut butter
1 ripe banana

Optional: crushed ice, ice cubes, berries

Pour milk into blender. Add protein powder mix, peanut butter and banana. Additionally add your other favorite berries. I personally like to add blueberries, strawberries or opt for the health benefits of Goji berries. Some people may also choose to add ice to make it a cooler shake.

Set blender to blend and allow it to go for at least 1 minute. This recipe makes up one large protein shake, ready to enjoy! Drink on its own or with extra carbs if you prefer!

The protein shake I make has about 400 calories (give or take) approximately 30 grams of protein, 50 grams of carbs, and is low in fat (the peanut butter is fat but healthy fat). Below you'll find explanations of each of the protein shake ingredients' health benefits.

Milk is the basis of most popular "milkshakes". It's important to use a low fat or fat free milk in your shake, rather than other types which are fattening and have more carbs. The benefits of milk are usually at least 8 grams of protein as well as calcium.

Man people view peanut butter as a fattening food, and they're right, if it's eaten by the jar daily. Adding a tablespoon to your shakes is actually incorporating a bit of a healthy fat into your diet. I personally recommend buying the Natural types of peanut butter at your grocery store or health food store. They are an acquired taste for many, but these will contain much less sugar than the traditional peanut butters, making them healthier for you. Peanut butter usually adds about 3-6 grams of protein to your shake.

As for protein powder, you can use soy or whey. Some people have allergies to whey protein, making soy a better choice. Whey is considered an essential building block and cornerstone for muscle building, but soy can help with this as well. Most soy or whey protein powders will carry 15 plus grams of protein. Keep an eye on the nutritional info labels on the protein powder containers though. Some may be high in carbs or sugars which can be problematic for dieters.

Bananas provide extra carbs in your shake as well as potassium, plus add taste. I've mentioned adding berries as well, because these include antioxidants and other helpful nutrients, and incorporating fruit into your diet is essential for health. The recently popular Goji berries can be easily mixed in and add to the health benefits of your shake! Blueberries and strawberries also add a nice taste and nutrients.