- Food and Cooking
Best Homemade Protein Shake Recipe
Protein Shakes: Post-Workout or Meal Replacement
Whether your goal is to build muscle with a high protein, post-workout smoothie or lose weight with meal replacement shakes, you've come to the right place. Why is making a homemade shake better than mixing up one from a big tub of protein powder?
It's true that protein powder is quick and easy to use. But what's in protein powder? We all know about the downfalls of highly processed food, for instance, hidden chemical ingredients. Take a look at the ingredient label from a leading brand of protein powder sold in the United States:
Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey
Peptides], Cocoa (Processed With Alkali], Natural and Artificial Flavors,
Lecithin, Creamer (Sunflower Oil, Maltodextrin, Modified Food Starch,
Dipotassium Phosphate, Tricalcium Phosphate, Tocopherols), Salt, Acesulfame
Potassium, Aminogen(r), Sucralose, Lactase
If you're reading this article we assume you don't want to put artificial, highly processed ingredients into your body. For starters, what is Acesulfame Potassium? Also called Acesulfame-K, this artificial sweetener contains methylene chloride which is a known carcinogen. Long term consumption can cause nausea, headaches, moodiness, liver and kidney impairment, vision problems and possibly even cancer.
We won't even go into the controversy behind whey protein and whether or not your body can digest that much processed protein in one sitting. Let's just focus on the benefits of a homemade protein shake: it's made of highly digestible, raw ingredients. You'll know what you're drinking. And your body will thank you.
Lose Weight With Meal Replacement Shakes
Like many Americans, we suffered from a diet of cooked food and not enough fruits and veggies. What to do? We decided to substitute a protein shake for one of our three squares, thus reducing caloric intake and increasing our consumption of raw, wholesome food.
Below you'll find the recipe for our daily protein shake. This smoothie packs a fully digestible, whopping 40 grams of protein and can easily be made dairy free for those with lactose intolerance. All that protein gives us a feeling of fullness, curbing our appetite. And the fruit injects our bodies with vitamins and minerals. For a boost of of Vitamin A and iron, we often toss in a handful of baby spinach leaves.
What are some readily available sources of protein? Raw almonds, natural peanut butter, tofu, milk, soy yogurt and eggs are all readily available and less expensive than the medical bills that come from eating an unhealthy diet! See the chart below for information on grams of protein per serving. If you don´t have an objection to dairy, cottage cheese is another good source of protein and adds neutral flavor to shakes. Choose a large organic egg for 5 extra grams of protein. If you´re concerned about the safety of raw egg consumption, substitute oatmeal or flax seeds.
Whether you drink this shake post-workout or as a meal replacement, it provides vitamins, minerals, anti-oxidants and some of the carbs your body craves. Try any fresh fruit you like. Mango chunks, papaya, banana and pineapple or strawberries are all good choices. Vary ingredients to switch things up.
After six months of drinking this smoothie as an evening meal replacement, my husband lost 20 pounds. My friends comment on my complexion's healthy glow and my nails have grown long and strong.
How Much Protein Do You Need to Build Muscle?
How much protein your body requires all depends on gender, age and activity level. Body builders and professional athletes, for example, need more protein than a moderately active person. Men usually need more protein than women.
According to WebMD, recreational athletes need to consume 0.5-0.75 grams of protein daily per pound of body weight. Competitive athletes need 0.6-0.9 grams of protein per pound.
So if you're a recreational athlete who would like to build muscle mass and you weigh around 150 pounds, the most protein you'll need daily is 112.5 grams of protein. According to NCBI, the average American has an intake of 91 grams of protein daily, give or take 22 grams. Men, who have higher protein requirements, tend to consume more protein than women.
So a daily shake of 25-30 grams of protein should more than take care of post-workout needs. And since you're drinking natural, raw protein your body will assimilate every bit of it. Try it yourself and tell us what you think. Here's to your health!
The less expensive competitor of Vitamix.
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- Use the chart at the end of this article to choose a variety of proteins.
- It's best to vary smoothie ingredients from week to week to get a full range of nutrients.
- Frozen fruit makes a thick smoothie.
- Add yogurt instead of milk for a thicker smoothie.
- If you'd like a thinner smoothie, try more regular or soy milk.
- For a sweeter smoothie, try a natural sweetener such as a handful of dates or a small amount of powdered stevia.
- Substitute 4 ounces of tofu and a raw egg for the cottage cheese for a lactose-free smoothie.
- When using raw eggs, it's best to buy organic eggs from a reliable source.
- We don't recommend commercially produced almond milk for this recipe as 8 ounces only contains 1 gram of protein. Add almonds to your smoothie for better results.
- It's best to soak almonds in water for several hours to improve digestibility.
- Try defatted, powdered peanut butter (see "instructions" capsule below) for a lower fat smoothie.
- If you make homemade protein shakes on a daily basis, consider investing in a good-quality blender.
Homemade Protein Shake
- 1 cup (8 ounces) strawberries, fresh or frozen
- 1 cup (8 ounces) papaya chunks, fresh or frozen
- 4 ounces cottage cheese, 2% milkfat
- 1 cup (8 ounces) soy milk
- 2 tablespoons natural peanut butter* plus one large egg
- OR 1/4 cup or 2 ounces raw almonds
*All-natural, 85% defatted powdered peanut butter; A low fat/high protein addition to smoothies.
- Toss all ingredients into a blender carafe.
- Blend on high for a minute or two, until creamy and smooth.
- Drink right away for maximum benefits.
|Serving size: 2|
|Calories from Fat||243|
|% Daily Value *|
|Fat 27 g||42%|
|Carbohydrates 60 g||20%|
|Sugar 28 g|
|Fiber 14 g||56%|
|Protein 41 g||82%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
cottage cheese, 2% milkfat
whole organic egg
2 ounces (about 46 almonds)
old-fashioned, raw oatmeal
0% plain non-fat Greek yogurt
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