Protein shakes are more popular than ever. We often see people preparing this drink during breakfast or before and after a workout. Although the name might sound dull, these shakes are mostly a fun combination of protein powder, frozen fruit, flavors, sugar, and more.
If you have been wondering about protein shakes and how to make them. You have landed in the right place. There’s different types of protein powders available in the market which also include plant based protein powders. In this article, we will be discussing how to make a protein shake. We will also discuss its benefits, types, and recipes. So, without further ado, let’s get started.
Types of Protein Shakes and Protein Shake Recipes
In this section, we will look into popular protein shake recipes, ingredients, and how to make them. Special flavors like vanilla protein powder, cocoa powder, and whey protein powder enhance the experience.
Chocolate Protein Shake
You can drink a chocolate protein shake before or after a workout session. Also, you can use this drink as a replacement for breakfast. In addition, this is the way to go if you have a sweet tooth and are fond of chocolates. You can use an existing chocolate protein powder or make one yourself.
- One scoop (roughly 25 to 30 grams) of chocolate protein powder
- ½ cup of Greek yogurt (optional)
- ½ tablespoon of cocoa powder
- One frozen banana (optional)
- ¾ cup of almond milk
- Ice cubes as needed
- Creams and chocolate chunks as toppings (optional)
Banana Protein Shake
A banana protein shake is one of the most popular choices as a breakfast replacement. In addition, the banana is a popular fruit of choice in smoothies, shakes, and fruit salads. You can make and drink a banana protein shake up to three times a week.
- One frozen banana
- One scoop of protein powder (use flavored powder as taste)
- ½ cup of Greek yogurt
- 1 cup of almond milk
- ½ tablespoon of cinnamon powder for flavor
- Toppings like cream and nuts
Chocolate Peanut Butter Protein Shake
Another famous protein shake is the chocolate peanut butter protein shake. However, peanut butter is the way to go if you want to add some healthy fats to your shake. You might want to go with peanut butter for extra nutrients. Also, the ingredients needed are pretty straightforward.
- One scoop of chocolate protein powder
- Two spoons of peanut butter
- One spoon of honey or any sweetener
- ½ tablespoon of cocoa powder
- 1 cup of almond milk
- Chunks of ice
- Toppings like chocolate chunks, nuts, or cream
Strawberry Protein Shake
This protein shake is perfect for beginners as the taste of strawberry lets you forget that you are having a supplement. Also, the rich flavors and sweetness from the fruits can give you a blissful and refreshing experience.
- One scoop of regular protein powder (about 25 grams)
- Fresh or frozen strawberries (3 to 4 chopped)
- One chopped banana (optional)
- One cup of almond milk with added sugar
- ½ cup of Greek yogurt
- Ice cubes
- Finely dices fruits as toppings (optional)
Vanilla Protein Shake
A vanilla protein shake is a delicious and healthy drink you can prepare easily in your kitchen. Also, this shake is ideal as a post-workout supplement to recharge your muscle tissues. The list of ingredients is familiar if you have experience making any protein shake.
- One scoop of vanilla protein powder (about 25 grams)
- Fresh or frozen chopped banana (optional)
- One cup of almond milk
- Vanilla extract
- Honey or sugar for sweetening
- ½ cup of Greek yogurt
- Ice cubes
- Toppings like cream or nuts
Flaxseed Protein Shake
Flaxseed Protein Shake is a go-to smoothie that only takes a minute to prepare. This seed also contains omega-3 fatty acid, which is good for a healthy heart. Additionally, this drink will help to keep you energized all day long.
- One scoop of protein powder (roughly 25 grams)
- One small banana
- Two tablespoons of ground flaxseed
- ½ cup of Greek yogurt
- Two tablespoons of peanut butter or powder
- Ice cubes
- Toppings
Fruits and Veggies Protein Shake
Adding some fruits and vegetables can make your protein shake full of nutrients. This will make your drink nutritious and super tasty. It is best to add frozen fruits as they are easy to blend and add flavor.
- One cup of water, almond milk, cow’s milk, soy milk, or hemp milk
- One scoop of protein powder (25 to 30 grams)
- Finely diced fruits or vegetables of your choice
- Honey or any other sweetener (optional)
- Ice cubes
- Toppings like shredded coconut, chocolate chunks, cinnamon, oats, etc
Preparation Instruction
- Add all the ingredients into the blender except any of the toppings
- Blend all of the items in a high-speed blender until everything smoothens out, not leaving any chunks
- Taste and add any ingredients if necessary
- Pour the drink into a glass
- Add toppings (if available)
Equipment Required
- High-speed blender
Benefits of a Protein Shake
There are countless benefits of protein shake in comparison to any other supplements. Also, they provide nutritional value as real food. You can prepare and consume them based on your body type and exercise routine. In addition, you can benefit from tons of specialized protein shake recipes.
Easy to Use
Protein shakes are easy to prepare and consume, and you don’t need any special tools or gadgets to prepare them. The most advanced device you might require is a regular kitchen blender, or you can shake it in a protein shaker in a conventional way. Also, the ingredients like milk (mainly used are almond milk, soy milk, coconut milk, etc.) and ice cubes are readily available.
Muscle Growth
Protein shakes are the best supplement if you are trying to build muscles, and no other supplement can give you the results like protein shakes. After a heavy workout session, your body needs to recharge and recover the muscle tissues. If you gulp down a protein shake after exercise, you will also recover muscles and increase their strength.
Help You Lose Weight
Shakes are also beneficial if you are trying to lose weight. Protein intake lowers your calorie consumption in comparison to food for weight management. In addition, you won’t have the urge to eat frequently. Also, they assist you with fat loss by burning unwanted calories, enhancing metabolism, and more.
Boosts Metabolism
Regular use of protein shakes can help boost your metabolism. Also, keeping metabolism high has a lot of benefits like weight loss, increased strength, and more. You can replace one of your breakfast meals with a protein shake. In addition, studies say you can boost metabolism up to 25% by using a protein shake instead of breakfast.
Post-Workout Recovery
You will feel tired after a heavy workout, and the wear and tear of the muscle tissue after an intensive exercise needs to be replenished. Protein shakes provide the necessary nutrients for muscle tissue recovery via protein synthesis. Also, drinking a well-prepared protein shake before bed is an excellent way to recover after an intensive workout.
Ingredients in a Protein Powder
Protein powders are extracts made from plants, milk, or eggs. Rice, beans, potatoes, peas, and other extracts are generally used. In addition, there could be extra nutrients and artificial sweeteners depending on the composition. One standard scoop of protein powder contains anywhere from 15 to 30 grams of protein. Also, you can find the required contents in the nutrition information on the label.
Protein powder designed for muscle growth may contain a high amount of protein. On the other hand, weight loss powders contain relatively low amounts of proteins. Furthermore, regularly an adult requires anywhere from 40 to 60 grams of protein per day. The most common nutrients found in protein powder are as follows.
Whey Protein
Whey proteins are animal-based proteins found in dairy products. Also, they are transparent watery substances that we see in dairy products like milk and cheese. This liquid substance is used while making protein supplements.
Whey protein powder enhances our immune system and improves the powder’s nutritional value. Furthermore, protein powder is made to enhance physical performance.
Casein Protein
This animal-based protein is also found in dairy products like milk, yogurt, cheese, etc. This protein is responsible for the white pigmentation in dairy products. Cow’s milk has the highest content of casein. Also, casein helps boost metabolism by enhancing liver performance. Furthermore, you can get a variety of amino acids with this protein. Amino acids help to break down food and synthesize protein. In addition, they help to maintain sugar levels, fight liver diseases, and more. You can also use casein protein powders to achieve the same.
Soy Protein
Soy protein is a plant-based protein extracted from soybean or found in products like tofu, soy milk, and more. Also, this is important if you are lactose intolerant, vegan, or against animal-based products. However, plant-based proteins are criticized for not providing all the necessary amino acids. On the contrary, soy is the only plant-based protein that provides all the required amino acids like its animal-based protein counterparts. The advantages of soy in reducing the risks of heart diseases, lowering bad cholesterol (LDL), raising good cholesterol (HDL), and more.
Hemp Protein
Hemp protein is another popular superfood used widely in producing plant-based protein. It includes essential amino acids, minerals, fats, and fibers. In addition, hemp protein is easily digestible despite being a plant-based protein. Also, the antioxidants present help you lower the risks of diabetes and heart diseases.
Brown Rice Protein
Brown rice protein is extracted from brown rice after special enzymes are used to produce protein. This protein helps in improve the functions of the kidney and liver and repairs blood vessels. Also, you can improve your athletic abilities with the help of this protein. In addition, you can control your sugar levels and diabetes. Furthermore, this protein aids muscle growth, repair, and fat loss.
Pea Protein
This protein is made from the extracts of yellow peas. It is an excellent source of protein for vegan and fully vegetarian users. It is gluten-free, dairy-free, and free from allergies. Also, pea protein is an excellent source of iron that improves blood. In addition, it contains nine essential amino acids and is easily digested by the human body. You can also try pea protein powders as an alternative.
FAQs About Protein Shake
Before we proceed to the technicalities of protein shakes, let’s look at the most commonly asked questions by people.
What Is a Protein Shake?
In layman’s terms, protein shakes combine specially designed protein powder, liquid (milk, water, or fruit juice), and additional ingredients (optional). Also, the shakes contain a composition of protein hydrolysates, amino acids, healthy fats, and more. You can get a variety of brands offering different compositions of nutrients.
As mentioned earlier, protein shake provides supplements to your body. You can expect enough nutrients from the protein shake as you would get from a healthy snack. In addition, the shakes are widely used for weight loss and muscle recovery. The popularity of protein recipes has increased as regular people have started their use. Previously, it used to be in the diet plan of bodybuilders only.
When Should You Drink a Protein Shake?
When to take a protein shake depends on your aims. Do you want to lose weight? Gain some muscle? You can also take a protein shake to reduce your appetite and help increase your metabolism. Drinking protein shake between meals eventually lower the consumption of calories in a day. Similarly, to build muscle mass, you will need to drink more protein shakes.
It is good to consume protein after 15 to 60 minutes of exercise. During this time, you will get more nutrients out of the protein shake. If you are an athlete, you can take the protein shake along with the carbs during and after exercise. Also, this can help improve your performance and recover from the soreness. Moreover, you will want to take protein to prevent yourself from losing muscle mass during strenuous workouts.
You can add protein drinks to your daily breakfast, too, since maintaining your muscle strength is essential as you start to age. You can begin to take protein throughout the day, around 25 to 30 grams in each mean. Also, make sure to add extra protein to the less protein-rich meals.
What Is the Difference Between Protein Shake and Protein Smoothie?
The difference between a protein shake and a protein smoothie is a common question many ask. Protein shakes are used for particular purposes like losing weight, gaining muscles, boosting metabolism, and other benefits. You can add bananas, coconut milk, raw eggs, almond butter, and more to the protein shake. Therefore, protein shakes are also thick in texture, like protein smoothies.
When comparing protein shakes and protein smoothies, they both have their pros. Protein smoothies are the best way to add fruit and veggies to your diet. Protein smoothies are usually a thick blended mixture of fresh fruits and vegetables with water or almond milk. On the contrary, protein shakes can add more calories and protein to your daily meal. Protein shakes are more of a supplement with flavors.
How Much Protein Shake Should I Drink in a Day?
The amount of protein shake you should drink depends on your body’s mass. You also need to consider the number of physical activities you perform daily. For instance, two protein shakes are enough for an average build person who goes to the gym every day. However, if you are an athlete, you should take three to four protein shakes to maintain your body mass. So, it all comes to your lifestyle, diet, and activities.
Is It Fine to Overuse Protein Shakes?
The answer is no! You should never overuse protein shakes or any other supplements because too much protein intake can lead to side effects. Also, your body will not store excess protein and converts them into fat. Therefore, drinking too many proteins shakes without exercise can harm your fitness plan and weight loss goals. Hence, consume only the amount needed to maintain your body weight, fitness, and more. However, this doesn’t mean you need to count each gram of protein every day. You can roughly measure the amount based on your lifestyle.
Will I Get Fat After Drinking Protein Shakes?
It depends on various factors, like consuming a large portion of protein shakes without workouts will definitely cause weight gain. Protein is the source of calories, so taking it without physical exercise can cause weight gain. However, a protein shake is not only the cause of weight gain. It also depends on how you are taking it. As it is a source of calories, drinking protein shakes without reducing calorie intake in other meals can cause weight gain. Gaining weight can be a goal for some people, but if you are not one of them, consider the amount of intake.
Another reason for gaining weight can be taking protein shakes as a replacement for your meal. Because you might not feel full with liquids, you tend to munch on some snacks, which add more calories. You can reduce this by consuming protein-rich foods like boiled eggs, almonds, etc.
Does Protein Powder Make Me Stronger?
When talking about strength, muscle is built with proteins. Therefore, protein is a must-have supplement for muscle growth. It also helps to improve the size of muscle and strength in adults who are involved in weight lifting, etc. Therefore, high protein consumption leads to more muscle gain and strength.
Is It Healthier to Drink Protein Shakes?
Although protein shakes help you in many ways to gain or lose weight and can benefit your body, they might also come with possible side effects like gas and stomach cramps. However, this is mostly related to lactose intolerant people who use whey protein. So, you can switch to non-dairy protein powder if you experience the same symptoms.
If you substitute protein supplements for food, you will miss out on vitamins and other nutrients. Therefore, make sure to take your morning eggs and diet-planned meals. Also, check what you are consuming, as protein powder can contain a high amount of added sugar and calories.
What Is the Right Way to Consume Protein Powder?
If you are an athlete or in training, you will need a half gram of protein per pound of your body weight. You can also take protein powder on your off days if you need more protein in your diet. Also, a protein shake can help you function normally when you miss breakfast. However, you should not substitute protein shakes for meals because protein shakes are only a supplement to your diet.
As you know, all food and drinks contain calories, and so do protein shakes or bars. So, consuming them as a part of your physical exercise is best. Also, this will boost your muscle strength and fasten the fat-burning process.
Can I Give Protein Powder to Kids?
If your child consumes a variety of food and diets, then it is rare to have a protein deficiency. So, adding a protein supplement to their diet can do more harm than good. Besides, letting them have protein supplements can result in excess weight gain due to extra calories. Also, a high amount of protein in kids can cause kidney stones and dehydration. Protein drinks can also make your kids uninterested in other regular meals due to their sweetness. However, if your child has a medical condition that keeps them away from protein, is underweight, or eats vegan food, it is good to consider giving them protein supplements. Still, you should consult your pediatrician before giving your kids protein powder.
Conclusion: Which Protein Shake Is For You?
Protein shakes are beneficial for regular use. They aid in muscle growth, recovery, and fat loss. Furthermore, they boost metabolism and lower the risk of chronic diseases. You can ingest them immediately after a workout to boost the recovery of muscle tissues.
This article discussed the benefits, types, and preparation methods of protein shake. In addition, we also talked about some of the burning questions regarding its usage, dosage, contents, and effects and shared a lot of fun protein shake flavors. Feel free to give it a try to find out for yourself.
