How To Make Your Own Protein Shake From Scratch

Protein Shake Recipes Instructions On How To Make Your Own

Top Protein Shake Ingredients

foods for protein shakes

Non-Fat Cottage Cheese
Cottage cheese is a perfect ingredient to consider in your before bed shake as it contains casein protein which is a slow digesting protein. This makes it ideal before bed as it prevents catabolism which causes muscle breakdown.

Natural Peanut Butter
Peanuts in natural peanut butter contain lots of healthy omega-3 fats which the average diet lacks, as well as lots of protein and some carbohydrates. Natural peanut butter is optimal for use later in the day, when you need less carbohydrates and more oils and proteins.

Honey
This is a great source of high GI carbohydrates, which means they digest quickly. This makes honey optimal for a post workout insulin spike to fill your muscles with energy. It’s also great for adding sweet taste to your shakes.

Low Fat Milk

Milk in a similar way to cottage cheese contains slow digesting protein which makes it ideal before bed or even any time during the day.

Eggs/Egg Whites
Eggs have the highest biological value (BV) of that of any protein food source. This simple means that gram for gram eggs are the best source of protein and are second to whey to protein. With this in mind it becomes apparent how important eggs are in any diet orientated around build muscle mass or even losing fat.

On top of that, eggs also contain healthy unsaturated fats, almost all the vitamins and minerals, and all the essential amino acids your body needs. Egg protein digests quite quickly, so it is optimal to eat eggs post workout to quickly supply your body with minerals, vitamins, and proteins.

Bananas
Bananas are considered as a high G.I Carbohydrate which contains fast digesting sugars, as well as 422.4 mg of potassium. These sugars make them most suited to a post or pre-workout shake when you need the energy the most.

Quick Oats
Oats are a great source of a Low G.I. carb and some protein with low amounts of fat. This makes them optimal to eat throughout the morning and before you hit the gym.

Splenda
A low calorie sweetener can be a great tasting addition to any protein shake.

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Protein Shake Recipes 

Every week I make 3 to 5 different shakes then the following week I choose another 3 to 5 different recipes to keep things interesting.
Below are three recipes I use on a regular basis.

Fruit protein shake recipe 1
1 x Peach
2 x Bananas
5 to 10 x Strawberries (depending on size)
1 x Egg
Tea spoon flaxseed oil
1 x Table spoon of honey
5 x Ice cubes
Apple juice (depending on thickness add appropriately)
I like my shakes to be thick like a milk shake but you may like it more liquid, so when you add liquid keep mixing until the thickness is to your own liking)

Fruit protein shake recipe 2
10 x Raspberries
10 x Blueberries
1 x Banana
1 x Egg
Tea spoon of flaxseed oil
Hand full of almonds
Soy milk (to taste)
5 x Ice cubes

Vegetable protein shake recipe
500 ml Greek yoghurt
500 ml Fresh orange juice (try squeezing your own)
2 x Bananas
2 x Eggs
Tea spoon of flaxseed oil
5 x Ice cubes

Making your own shake is fun and quite quick once you get into the daily routine, let me know your recipes or thoughts in the comments box below.

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