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 We all know how hard it can be to get our one gram of protein per pound of body weight. Shakes can be a great way of getting our protein intake and sneaking a bit more fruit and veg into out diets.
You can buy them prepacked, but making your own allows to you control the ingredients and the resulting calories, protein and carbs. Depending on what your goal is there are different recipies. A shake designed for mass gaining will do nothing for you if you are in a cutting phase.
We need one piece of equipment - a blender. And we need your choice of protein. The main protein powders are whey protein(fast digesting), Casein protein(Aids recovery) and Soy protein(alternative for vegetarians). You can get protein powder in many varieties, for example strawberry, chocolate, vanilla and banana. Choose one you like, or even better buy two so you'll have more choice in your recipes.
Recipes can be as simple or as complex as you like. The most simple one I know:
Basic Protein Shake
1 scoop protein powder
1 bottle favourite juice (Orange juice, blackberr, apple etc).
Shake and drink!
We can keep adding to this as we go, fruit, seeds and vegetables are all good. In the recipies below, substituting the fruit for pre-frozen fruit will add thickness to your shake. Any milk added can be either full fat or skimmed milk - depending on your goal.
Vanilla Supreme
1 scoop vanilla protein powder
1.5 cups vanilla soy milk
1/2 banana
3 ice cubes
small spoon flaxseed oil
blend and add water/milk to dilute (about 1/2 cup water should be enough) Mango and Blueberry Dream
1 scoop Vanilla protein
1/2 cup Mango's (best frozen)
1/2 cup blueberries.
1 cup milk Banana - Strawberry Shake
6 Strawberries
1 banana
1 cup milk
1.25 cups water
1 scoop protein powder (plain, strawberry or banana flavour)
1 spoon flax oil (optional)
Peatnut Butter Shake (Good for snack cravings)
2 scoops vanilla protein powder
2 tablespoons butterscotch pudding mix(dry)
2 cups milk/water (milk tastes better)
5 ice cubes
1 tablespoon peanut butter
If you don't want to use powder to get your protein you can always substitute it with high protein ingredients.
For instance
1 cup Whole Milk
1/2 cup Yoghurt
2 eggs
2 tablespoons peanut butter
2 tablespoons wheat germ
1/2 banana
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