Homemade Protein Shake Recipes | Easy To Make and Delicious!
Homemade Protein Shakes: Should I Take Them?
Athletes and bodybuilders have been drinking protein shakes for a long time. The trend towards homemade protein shake recipes has been increasing over the years mainly as a leisurely thing or to try something different. It even cuts costs on buying protein powders.
Whenever I talk to someone about protein shakes, I get the usual response like, "Ahh.. yes, protein shakes are for bodybuilders", "Protein shakes hmm... never actually thought that is important".
On the other hand...
I also get a response like this... "They are yummy!", "Quick and easy to prepare...", "They may not be a necessity for everyone but once in a while they add a difference to our usual diet"
I do agree to these comments, cause they are true. Bodybuilders, athletes and the fitness enthusiasts usually go for supplements like protein shakes to help them achieve their goals.
Although, protein shakes are not important for everyone as we get the recommended protein requirements on our daily diet, it is good to know that homemade protein shakes are very easy to make at home. The recipes are also simple and easy to follow. And best of all, they can taste really good!!
So the answer to this question is... YES and NO, you should take them.
Although it isn't important, I like you to know some interesting trivia about protein shakes.
Do You take protein supplements?
Protein Shakes 101
- Protein Shakes can contain many different types of protein. They are mainly whey protein, milk protein, rice protein, egg protein, hemp protein and soy protein
- Although all the protein types are important, by far the most important is whey protein.
- Whey protein has ALL the essential amino acids and branched chain amino acids. Thus making it perfect for bodybuilders and most athletes
- Protein shakes supplement protein in our diet. Not all of them are pure 100% protein as they can contain some fat, some carbs but significantly less than normal fruit shakes or smoothies
- Normal people only have an average of 45-60g of protein a day while protein shakes can supplement increased protein requirements by up to 300gms depending on your type of fitness routine or training schedule
- Besides building up a lot of muscles, protein shakes have been proven in some studies to help ward off infections by strengthening our immune system, improve energy levels and lessen muscle aches and pains.
- Aerobic exercises generally require less protein supplements compared to anaerobic activity. Bodybuilders need the most
- Unfortunately, most of the claims from drinking protein powders and protein shakes have not been properly substantiated in scientific literature. A lot of claims have been made about its benefits on muscle building, growth and recovery but not scientifically proven.
- There is a bit of controversy with taking protein supplements like osteoporosis, weight gain and kidney problems but most of it is not proven scientifically as well.
- Protein shakes are delicious and you should try some homemade protein shake recipes which you will read below...
The first and most obvious thing you'll need is a blender/juicer. Without it, you can't blend and mix the ingredients in my recipes here.
You can also use a bit of your creativity to mix and match ingredients and see if you enjoy them!
You may also need to buy a few protein powders like the Optimum Whey protein powder...
Banana Protein Shake Recipe - Traditional Protein Shake
This protein shake recipe is one of the most popular but being the most popular also means that most will get bored after drinking too much of it. But, it is really easy to make as a homemade protein shake recipe. So try it!
Vanilla Whey Protein
1 cup of full cream or skim milk
1/2 cup Quacker oat meal (cooked with boiling water)
1/2 teaspoon of brown sugar (optional)
Blend everything and cook what needs to be cooked and drink it!
Almond Protein Shake
To make this homemade protein shake, you will need the following ingredients:
2 scoops of Optimum 100% whey protein
10 oz of skim milk
1/2 cup of dry oatmeal
1/2 cup of raisins
12 shredded almonds
You may need to get yourself the Optimum whey protein for this. Otherwise all the other ingredients can be easily obtained. Blend it in a juicer and drink!
Peanut Butter Protein Shake
This recipe is very easy to make.
2 scoops of Optimum 100% Whey protein powder
4 tablespoons of Chunky Peanut butter
1 tablespoon of flax seed oil
1 cup of crushed ice cubes
Get all the above ingredients, blend it and drink!
Oatmeal Protein Shake Delight!
For those who want a balanced mix of protein, fat and carbs in their protein shake, this oatmeal protein shake recipe has all of that! It may be a little more complicated to make but it can still be made at home.
1 cup of oatmeal, pre-cooked and cooled
2 scoops of vanilla protein
2-3 dashes of cinnamon
12 oz of low fat milk
1 teaspoon of chopped almonds
1 teaspoon of peanut butter (optional)
2 teaspoons of brown sugar
You'll notice in this recipe that I have incorporated cinnamon and some chopped almonds as well. The peanut butter is optional. Get all of this prepared and mix it well! If you like a bit of ice in this, just get some crushed ice and mix it into the blend and put them in a blender
Orange Flavoured Vanilla Protein Shake
This is another one of my favourite protein shakes that is really easy to make. Mind you they are no orange in this recipe. It just looks like orange
This recipe also uses protein powder. In this recipe, I will be using Optimum 100% Whey Protein powder
2 scoops of Vanilla flavoured Optimum 100% whey protein
4-5 drops of liquid stevia
1 frozen banana
2-3 frozen strawberries
1 teaspoon of vanilla extract
Get a blender and put all the above ingredients and blend! Once it turns into a nice orangey consistency, drink it!