Make protein shakes yourself: 7 recipes for protein drinks

A protein shake is delicious, helps build muscle and lose weight. The most important tips for healthy protein drinks plus 7 delicious recipes can be found here.

They are not only popular among athletes who do strength training : protein shakes are not only good for building muscle , they also help with weight loss . In fact, everyone needs around 0.8 g of protein per kilo of body weight , which you can easily get from your diet. Cleverly mixed protein shakes will help you if, for example, you hate breakfast, want to lose weight, need a meal on the go or after exercise.

The reason: A protein shake fills you up for a long time and can therefore replace individual meals. So it’s no wonder that the range of ready-made protein shakes is increasing all the time. There is a cheaper and really tasty alternative: homemade protein shakes ! The self-mixed protein drinks not only cost less , they also have another unbeatable advantage: you can prepare them according to your own taste .

Your protein drink should always contain 3 components

  1. Protein : Cottage cheese, milk or Vegetable protein sources : Rice or soy milk or pea proteins
  2. Carbs : Oatmeal or high-carb fruits like bananas
  3. Fats : olive oil, linseed oil, nuts of all kinds or linseed
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What you take for your protein shake is up to you. Most protein shake recipes are based on milk . If you use low-fat milk , you can save a few more calories. Of course, you can just as easily use a plant-based milk alternative .

TIP: If you don’t want to make a protein shake every day, you should use UHT milk. And if you want the protein shake to keep you full for a long time, oatmeal or bran are ideal ingredients.

You can use honey, agave syrup or maple syrup to sweeten your protein shake , and spices such as cinnamon or vanilla and herbs (e.g. parsley or dill) are delicious for that extra pep. For a low-carb alternative , you can also use birch sugar (xylitol) or omit the extra sweetness. But note: If you want to replace a meal with the shake, it should not be completely free of carbohydrates, otherwise it will not really fill you up.

Clever kitchen helpers for quickly mixed protein drinks

What else do you need for a homemade protein shake? Well, the right shaker! Depending on the shake ingredients, there are 2 alternatives:

  • Shakes with the hand blender – ideal for softer ingredients such as berries, bananas, etc. By lifting the hand bar while mixing, air comes in, making the protein shake creamier.
  • Shakes with the blender – even if harder ingredients such as nuts and oatmeal are to be included in the drink. The higher the speed, the creamier the protein shake will be.

When you’ve got everything, it’s: On your marks, mix, delicious! Here are 7 recipes for your next protein indulgence :

Protein shake 1: Exot with raspberries and coconut

Thanks to the raspberries, this protein shake is healthy all round : the vitamin C it contains boosts your immune system, and the high water content of the berries has a detoxifying effect .

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Ingredients for 2 servings :

  • 300ml milk
  • 75 g low-fat quark
  • 75 grams of cottage cheese
  • 100 grams of raspberries
  • 3 tbsp popped amaranth
  • 2 EL Kokosraspel
  • 1 TL Chia-Samen

Place all the ingredients in the blender and blend until the protein shake is creamy.

Protein shake 2: health booster with beetroot and orange

Athletes like to eat beetroot because its nitrates promote endurance. They also lower blood pressure .

Ingredients for 2 servings:

  • 400g cottage cheese (low fat)
  • 480 ml orange juice
  • 2 Banana
  • 300 g rote Bete
  • 2 tsp coconut oil
  • 2 tbsp honey

Here’s how you do it: Halve the orange and squeeze out the juice. Then put all the ingredients in the blender and mix until the protein shake is liquid.

Protein shake 3: Boy’s elixir with blueberries and honey

Blueberries make you beautiful: their ingredient anthocyanins help your body to intercept and neutralize free radicals. And: Its plant substances slow down the premature aging of the skin and prevent wrinkles. The ideal ingredient for your protein shake!

Ingredients for 2 servings:

  • 300ml milk
  • 100 g low-fat quark
  • 100 g blueberries (fresh or frozen)
  • 2 tablespoons ground almonds
  • 3 tablespoons of oatmeal
  • 1 teaspoon of honey

Here’s how it works: Simply mix all the ingredients well with a hand blender or in a hand blender until the protein shake is creamy.

Protein shake 4: sweetness with bananas and cocoa

Thanks to the banana, this protein shake is not just a feel -good booster : bananas provide vitamin B, potassium and magnesium – important minerals, especially for athletes.

Ingredients for 2 servings:

  • 300ml milk
  • 100 g low-fat quark
  • 1 Banana
  • 2 tbsp cocoa powder (unsweetened)
  • 1 TL Agavendicksaft

Preparation: Slice the banana and put it in a blender with the other ingredients until the protein shake is creamy.

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Protein shake 5: Little break with mango

Thanks to mango, this protein shake tastes like vacation. It also contains vitamins C, E and B. This protects your immune system and helps your cells fight the negative effects of stress .

Ingredients for 2 servings:

  • 300ml milk
  • 100 g low-fat quark
  • ½ Mango
  • 2 tbsp cashew nuts (chopped)
  • 3 tbsp oatmeal
  • 1 TL Agavendicksaft

How to prepare the mango protein shake: cut the mango into pieces, then put all the ingredients in the blender and blend until the protein shake is creamy. If you use a hand blender, you should crush the nuts beforehand.

Protein shake 6: Vegan protein enjoyment with almond milk

This shake is not only ideal for vegans : almond milk contains no lactose, no soy proteins, no milk protein and no gluten – this makes this protein shake a good choice  for people with food allergies .

Ingredients for 2 servings:

  • 2 bananas
  • 250 ml almond milk
  • 2 tbsp peanut butter
  • 100 grams of white beans
  • 1 EL Kakao
  • Agave syrup for sweetening

For the vegan protein shake, mix all the ingredients except for the agave syrup in a blender until the shake is creamy. Then sweeten to taste.

Protein shake 7: Healthy sports drink with paprika

Not only is it healthy – bell peppers are also one of the best foods for athletes . The reason: Paprika contains a lot of vitamin C and thus strengthens the immune system . Try the healthy vegetables in your protein shake.

Ingredients for 2 servings:

  • 400 grams of cottage cheese
  • 250 g natural yoghurt
  • 400 ml skim milk
  • 2 red peppers
  • 2 pieces of cucumber
  • 4 tablespoons oil (olive oil or walnut oil)
  • salt and pepper

Preparation of the sports shake: First wash the peppers, peel the cucumber and cut both into large pieces. Now simply put all the ingredients in the blender and blend until the protein shake is liquid.

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