Homemade protein shake: three recipes

The protein shake is always associated with bodybuilding. This powder-based blend allows muscles to grow and improves training efficiency. Homemade protein shakes are just as quick to prepare and healthier.

• Can we make protein shake at home?
• How can I make a protein shake without protein powder?
• Is it cheaper to make your own protein shake?
• Do protein shakes make you fat?
• Do you really need protein powder?
• What fruit is high in protein?
• Is it okay to drink protein shakes everyday?

Image credit: Pixnio

healthy nutrients

Protein is, along with complex carbohydrates and unsaturated fatty acids, healthy nutrients that provide energy and that the body needs. Dietary protein supplies the body with various amino acids. These are used to make the body's own proteins, which are constituents of muscles, bones, skin, hair and hormones, among others.

Essential amino acids

Some of these amino acids are called essential because the body cannot synthesize them on its own. They must therefore be provided through food. Essential amino acids are found in protein-rich foods of animal origin such as eggs, fish and milk, but also in foods of plant origin such as legumes, cereals, potatoes and nuts. In the fitness world and commercially, protein powder is sold as a healthy dietary supplement for consistent muscle building. However, these industrial protein drinks should be consumed in moderation, because most of them contain, in addition to sugar, flavor enhancers and aromas.

An increased need for protein?

Since the protein requirement of an adult person does not increase disproportionately to the energy requirement, it is often overestimated. Thus, a top athlete only needs 0.1g/kg more body weight than a non-athlete. According to the Swiss Nutrition Society (SSN), people with an increased energy requirement should increase not their protein intake, but the proportion of carbohydrates in their diet.

Healthy protein drink

Some of these amino acids are called essential because the body cannot synthesize them on its own. They must therefore be provided through food. Essential amino acids are found in protein-rich foods of animal origin such as eggs, fish and milk, but also in foods of plant origin such as legumes, cereals, potatoes and nuts. In the fitness world and commercially, protein powder is sold as a healthy dietary supplement for consistent muscle building. However, these industrial protein drinks should be consumed in moderation, because most of them contain, in addition to sugar, flavor enhancers and aromas.

Homemade protein shakes are a delicious and healthy alternative. They are made with natural ingredients and, if necessary, are sweetened with honey or agave or maple syrup. These natural protein sources provide the muscles with the necessary nutrients after a sports session, all with a multitude of flavors and without industrial substances or a lot of preparation time.

Three protein recipes

Berry drink

• 150ml cow, almond or coconut milk
• 100g lean quark or cottage cheese
• 60g fresh or frozen berries (raspberries, blueberries, blackberries)
• 1-2 tbsp rolled oats
• 1-2 tsp flax or chia seeds (leave to swell for approx. 10min in a little water)
• 1 tsp honey
• 100ml of water

Banana-cocoa drink

• 150ml cow, almond or soy milk
• 60g lean quark
• 1/2 banana
• 1 tbsp bitter cocoa powder
• 1-2 tsp flax or chia seeds (leave to swell for approx. 10 minutes in a little water)
• 1 tsp honey
• 1 pinch of cinnamon
• 100ml of water

exotic drink

• 150ml skimmed cow's milk or coconut or almond milk
• 60g lean quark
• 1/4 mango cut into small pieces
• 2 slices of pineapple cut into small pieces
• 5 finely chopped cashews
• 1 tbsp rolled oats
• 1/2 tsp finely chopped ginger, to taste
• 1 tbsp shredded coconut, to taste
• 1 tsp honey
• 100ml of water

Credit: Css.ch