Are protein shakes for you? Made from frozen fruit or ice, a protein source like whey, and liquid, protein shakes or smoothies can help with muscle recovery when consumed before or after a workout. Making them at home means you get to control what goes into them, filling them only with healthful, natural ingredients so that they make a great meal replacement or high-protein snack. Ready to make your own? We’ll help you get started, with some really delicious recipes.
Let’s begin with the basics. Making a protein shake is easy, because there’s really just one simple formula to use! Here are the basic steps:
Begin with a cup of ice or frozen fruit. Some people prefer frozen banana, but mixed berries, cherries, mango and other frozen fruits work just as well. Add this directly into a high-speed blender.
Add protein. Whey protein powder is a great option, but it’s not the only one. You can also choose pea protein powder, nut butter, seeds, yogurt or even beans, depending on your preference. Using multiple sources of protein can also be a good option.
Decide whether you need sweetener. The protein powder may be sweetened, or your fruit may be sweet enough, but if you feel you need more sweetener, go with something all-natural like honey or agave nectar.
Pour in your liquid. Add liquid gradually and conservatively, because you don’t want your shake to be runny. Start with 1/3 to ½ cup of the liquid of your choice, whether that’s water, juice, almond milk or whatever else you prefer.
Blend it up! Blend until smooth, and if it’s not getting smooth enough, add more liquid.
Now, for some specifics! You can put together any combination of fruit, protein and liquid that appeals to you, but if you need inspiration, try one of these great recipes.
Strawberry cheesecake protein shake: Strawberries, protein powder, cream cheese and almond milk.
Chocolate berry protein shake: Frozen berries, cocoa powder, protein powder (chocolate flavor eliminates the need for cocoa powder) and almond milk.
Peach vanilla protein shake: Frozen peaches, vanilla Greek yogurt, protein powder, vanilla extract and almond milk.
Peanut butter banana protein shake: Frozen banana, protein powder, peanut butter and almond milk.
Tropical protein shake: Frozen pineapple, protein powder, unsweetened shredded coconut and almond milk.
A great protein shake can improve your whole day, and so can finding the right athletic club to help you stay on top of your fitness routine. At the Wellbridge Family of Athletic Clubs, we offer world-class training that keeps up-to-date with the latest in health and wellness. At our clubs, you’ll be greeted by our friendly team before you’re challenged and motivated by top-notch instructors in our fitness classes. You’ll make new friends because you belong here. Join today or contact us to learn more.