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Protein shakes are a vital component to maintaining a healthy lifestyle, especially if you work out often or have an active lifestyle. A protein shake is a great and quick way to get the vital nutrients your body needs to recover and stay healthy. You can easily mix your favorite fruits, protein powders, and liquids together to make a delicious meal. Whether you have a blender or not, making a protein shake is easy and only takes a few minutes.
Steps
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Add your base liquid. Make sure the blender is in the off position, and then pour 1 cup (240 mL) of milk or juice into the blender.- If you want to make a thicker protein shake, add a few ice cubes first. Then blend your ice and liquid on medium speed for about 10 seconds to break up the ice.
- If you're allergic to dairy, you can use soy milk, non-dairy almond milk, or coconut milk as a substitute. Plant-based milks are also better for weight loss. [1] X Research source Alternatively, you can use juice instead of milk.
- Non-dairy protein powders are another option if you are allergic to dairy. Instead of a dairy-based protein powder, look for soy protein, rice protein, or dried fruit powders.
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Add your whey protein mix. Taking protein powder is one of the most efficient ways to ensure that your body is getting a proper daily dose of protein. After you add your milk or juice, pour the powder into your blender. Blend with the milk at medium speed for 15 seconds.- Blending your protein powder with your milk before you add your other ingredients will ensure that the powder completely dissolves and doesn’t leave any chunks.
- Follow the serving size directions on your tub of protein powder to get the right amounts in your shake. As a rule of thumb, if you are trying to put on weight or muscle, men should use 2 scoops; women should use 1 scoop.
- Protein will help your body build muscles after you work out. [2]
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Expert Source
Shira Tsvi
Personal Trainer & Fitness Instructor Expert Interview. 7 January 2020.
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Add fruits, yogurts, and other ingredients. After you mix your powder and milk, you can add a variety of different ingredients to your protein shake. Fruits and yogurts not only add an extra boost of daily vitamins, but also add flavor. From nuts to frozen yogurt, your options are endless. [3] X Research source- If you love your vanilla latte, try adding vanilla protein powder and 1 ⁄ 2 cup (120 mL) of low-fat frozen yogurt to your shake.
- Substitute regular milk for soy milk. Add 1 tablespoon (5g) of almonds, 1 tablespoon (15 mL) of sugar-free maple syrup, 1 tablespoon (15 mL) vanilla extract, and 1 tablespoon (15 mL) of low-fat Greek yogurt to get a delicious soy almond shake. If you're lactose intolerant, make sure the yogurt is lactose-free.
- If you love fruit, use a fruit-flavored whey protein or dried fruit powder. Then mix in a handful of berries, like strawberries, raspberries, or blueberries, and non-fat milk. Add your fruits after you've blended the powder with the milk or juice to get a smoother drink.
- Feel free to play around with mixing yogurts, fruit, and nuts together to get your perfect shake. Add these secondary ingredients after you've blended your protein powder with your liquid and ice.
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Gradually increase your blending speed. With all your ingredients mixed in, start at a medium speed. After you hear less of a crunching noise, especially if you've added ice, work up to a high speed.
- Make sure to blend the ingredients for at least 45 seconds or until the fruit is completely dissolved.
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Turn off your blender. Once you’ve blended your protein shake for about 45 seconds, turn off the blender and remove the lid. Pour the shake into a large glass.- Pour a little bit of your shake into your glass first and do a taste test. See if the consistency is to your liking.
- If you see or feel ice chunks, blend the mixture again on high for another 10 or so seconds.
- If your protein shake is too watery, add a bit more milk or yogurt to thicken it up.
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Grab a large mixing container. A water bottle with a sealable lid and large mixing bowl work well when you don't have a blender. Additionally, if you have a blender bottle or a spherical whisk, you can use that to shake up your ingredients.- For this method, it's best to mix your liquids separately from your solids before blending everything together. You will have to mash your solids before adding them to your shake.
- A nonelectric food processor and chopper will also work well for mixing fruits and other solid foods.
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Pour your liquids into your bottle. Add 1 cup (240 mL) of milk or juice to your container before you add your powder.
- If you don’t have a blender, it’s best not to add any ice. The ice won’t be able to break up in your container and will prevent any of your other ingredients from fully mixing.
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Add your protein mix. Before adding anything else, just like with a blender, mix in your protein. Use your whisk and shake the bottle, or stir the mixture with a fork.
[4] X Research source- Unless you can mash up nuts or chocolate into a fine powder by hand, use a flavor powder substitute. You can also use peanut butter instead of nuts. Try almond milk instead of almonds, and chocolate protein powder instead of chocolate.
- You can also buy fruit powder, which is similar to protein powder. Instead of a whey protein powder, you can use fruit powder, which contains all the nutrients of fruit. If you opt for fruit powder, mix it in like you would a protein powder, after you add juice or milk. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- The easiest way to mix all the protein powder is to pour in a little in at a time, stir, and then pour in more.
- By adding a little protein at a time, you ensure that there is less powder that has to absorb at once.
- Once you’ve stirred in all your powder, screw the lid of your bottle on tightly and shake it for 10 to 15 seconds. Even if you don’t have a spherical whisk, shaking your bottle will help to break up any leftover protein chunks.
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Prepare your fruit or other ingredients. Because you don’t have a blender, you have to turn your fruit and other solid ingredients into a shake-like consistency by hand. Mash the fruit up with a mortar and pestle or in a bowl with a fork and spoon. Mash the fruit until you have a mushy consistency, then add a little juice, milk, yogurt, or water to the mix. Whisk your mix until it is blended to your satisfaction.
- It’s easiest to use soft fruits if you don’t have a blender. Fruits like bananas, mangos, and berries work well. Berries are also a healthy choice because they’re rich in antioxidants and vitamin C. [6] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
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Add your other ingredients. If you mashed up fruit to add to your smoothie, pour your mixture in now and shake or stir it.- Additionally, if you’re adding yogurt, mix it in now.
- Stir your mix for 10 to 15 seconds or until you’re satisfied.
- Screw the lid on your bottle and give it a good shake to make sure everything is mixed together.
- Do a taste test. If you’re satisfied, enjoy your shake.
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Expert Q&A
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QuestionIs it a good idea to go for a run on an empty stomach?Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.You don't necessarily have to eat before you go for your morning run. However, consider drinking a protein shake with electrolytes so you don't have a completely empty stomach.
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Tips
- Add nuts, oats, and yogurt to the blender for flavor and a source of fiber. Nuts and nut butters are also a great source of healthy fats. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- If you'll be drinking a protein shake before you work out, consider adding electrolyte powder to help keep yourself hydrated. [8] X Expert Source Shira Tsvi
Personal Trainer & Fitness Instructor Expert Interview. 7 January 2020.Thanks - Don't just make/drink protein shakes and expect rapid change to happen. Protein shakes aren't miracle drinks—you have to consume them along with a healthy diet and physical exercise.Thanks
Protein Shake Recipes
- Try a recipe with a customizable base. Mix and match any of your favorite flavors to make your own masterpiece. Try following this basic protein shake recipe:
- 2 cups (470 mL) skim milk
- 2 cups (450 g) nonfat cottage cheese
- 3 scoops vanilla whey protein
- 1 ⁄ 2 cup (120 mL) nonfat Greek vanilla yogurt
- Your favorite fruit
- Sweetener, to taste (optional)
- 1 handful of ice [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Experiment with tasty breakfast shakes. These are generally sweeter, with a thickening agent, like yogurt, to make them potential quick meals. Try one of the following recipes:
- Coffee Protein Kickstarter: 1.5 cups (350 mL) low-fat milk, 2 scoops vanilla protein, 1 ⁄ 2 cup (120 mL) low-fat, coffee flavored ice cream
- Berry Shake: 2 scoops whey protein, 8 raspberries, 4 strawberries, 15 blueberries, 2 cups (470 mL) nonfat milk, 1 handful of ice
- Peppermint Oatmeal: 2 scoops chocolate protein, 1 cup (240 mL) sugar-free vanilla ice cream, 1 cup oatmeal, 2 cups (470 mL) nonfat milk, 1 ⁄ 2 cup (120 mL) water, 1 ⁄ 2 teaspoon (2.5 mL) peppermint extract [10] X Research source
- Hit the road with long-lasting, all-day shakes. These can be eaten anytime, and are easy to mix and match. Try out different combos of fruit and juice:
- Banana Blast: 1 banana, 1 ⁄ 2 cup (120 mL) milk, 10 almonds, 1 scoop protein, 1 handful of ice
- Peanut Butter Chocolate: 2 scoops protein, 1/2 cup (45 g) almond flakes, 1 tablespoon (15 mL) peanut butter, 1 cup (240 mL) skim milk, 1/2 banana, 1 tablespoon (15 mL) honey
- Peachy Green Shake: 2 scoops of vanilla protein, 1 cup (240 mL) unsweetened almond milk, 1 cup (250 g) frozen peaches, 1/2 cup (123 g) frozen pineapple, 1/2 banana, 2 cups (134 g) kale, 1 tablespoon (6.5 g) ground flaxseed
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Warnings
- Never put your hand or face into a blender when it is on.Thanks
- Remember to use fresh fruit and milk that has not passed its expiration dateThanks
- Make sure the dosage of protein is proportional to your needs.Thanks
- Blenders, if used incorrectly, can cause bodily harm. Make sure that the blender is off before adding any ingredients. Always make sure that the lid is on tight whenever the blender is on. Or, just hold the lid with your hand. Be sure to read the owner's manual.Thanks
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Things You'll Need
- Blender
- Large water bottle with a sealable lid
- Spherical whisk for your water bottle (if you don’t have a blender)
- Mixing container
- Whisk, fork, and spoon for mashing and stirring
References
- ↑ https://intermountainhealthcare.org/blogs/are-protein-shakes-healthy
- ↑ Shira Tsvi. Personal Trainer & Fitness Instructor. Expert Interview. 7 January 2020.
- ↑ https://intermountainhealthcare.org/blogs/are-protein-shakes-healthy
- ↑ https://www.brighamandwomens.org/assets/bwh/surgery/pdfs/enhancing-protein-shakes.pdf
- ↑ https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder
- ↑ https://medlineplus.gov/ency/article/002404.htm
- ↑ https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder
- ↑ Shira Tsvi. Personal Trainer & Fitness Instructor. Expert Interview. 7 January 2020.
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
About This Article
Article Summary
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To make a protein shake in a blender, add your base liquid, like milk, soy milk, or coconut milk. If you want to make a thicker shake, add in a few ice cubes. Pour a scoop of whey protein mix into your blender and mix for 15 seconds. After you have blended the whey powder and milk, add in your other ingredients, like berries, yogurt, honey, or anything else you like. Turn the blender on medium speed, then switch to high after the ingredients are mostly broken up. Blend the shake for at least 45 seconds, then pour it into a glass and enjoy. Keep reading the article if you want to learn protein shake recipes you can make without a blender!
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