Tutorials

How To Make a Protein Shake

Published on

6.30.2022

by

Want to know how drinking protein shakes can benefit you? Click here to learn how to make a protein shake with easy ingredients.

Getting your nutrients in doesn't have to be hard work. You might think you have to cook over a hot stove each day to nourish your body, but that's not always true. Protein shakes can help you get the nutrients you need while sipping a delicious blended beverage.

How do you make protein shakes? These drinks are super customizable, and we'll show you how you can optimize them to fit your goals and preferences.

What Makes a Shake a Protein Shake?

If you've heard of protein shakes before, you probably associate them with the image of someone who goes to the gym often. While those who work out may enjoy the support they get from protein shakes, they're not the only people who can enjoy this drink.

If you've never heard of protein shakes, that's okay! Essentially, protein shakes are cold, blended beverages with protein powder blended in to give you extra nutritional support. Many people enjoy this beverage after hitting the gym, but you can incorporate this blended drink into your life no matter how active you are.

Is a Protein Shake the Same as a Smoothie?

Are you used to having smoothies as snacks between meals? If so, you might wonder how protein shakes and smoothies are different. 

Though they're both blended beverages, smoothies tend to include more blended fruit, while protein shakes contain an element of protein that makes it a fortified beverage.

What Are the Benefits of Adding Protein to Your Shake?

Many people want to add protein to their diet because of protein's many benefits. For example, protein aids in the repair of muscle tissue, and eating heart-healthy high-protein foods can assist in lowering cholesterol. Here are a few more common reasons protein might benefit you:

The Easiest Way To Make a Protein Shake

You don't have to brainstorm for hours about how to get enough protein in your diet. You can get the sustenance needed to feel energized by drinking protein shakes.

Many protein shake recipes include the use of frozen bananas. This ingredient helps sweeten your shake and creates the perfect texture to drink. Here's a quick way to make a protein shake with banana:

  1. Select your base. You can choose frozen fruit or ice to help make your shake the perfect consistency.
  2. Add in your protein. Many people use vanilla or chocolate protein powder to simplify the process, but you can also add protein sources such as nut butter or chia seeds.
  3. Add some flavor. Are you someone who likes your beverages on the sweeter side? If so, you might want to add a sweetener like maple syrup, honey, or a pump of vanilla syrup. If you like drinks less sweet, skip this step.
  4. Add a liquid. Remember, you can always add more juice or milk, so starting with less might be a good idea. You can use any kind of dairy milk, non-dairy milk, water, or juice!
  5. Blend. You're ready to blend your beverage! Using a high-quality blender with a sharp blade can give the best results. If the mixture looks too thick, you can add more milk or juice to make it more drinkable.

How Much Protein Should You Consume?

If you're wondering how much protein to add to your shake, you can calculate it to be perfect for your body. 

If you're someone who isn't typically active, an appropriate amount would be 0.36 grams of protein per pound of body weight. If you spend a lot of time doing physically strenuous activities, you can increase your intake from there. 

How To Make a Protein Shake Without Frozen Banana

Some people don't like adding bananas to their protein smoothies. If you want to make a protein shake without this ingredient, you can follow the original steps and replace frozen bananas with any of these options:

What Kind of Milk Can You Use for a Protein Smoothie?

If you're thinking about what liquid to use for your protein shake, you have several options. You can use water for a more bland-flavored shake or one of the options below if you'd prefer a different flavor and texture. Let's take a look.

Dairy Milk Options:

Using milk can be a good option if you're using powdered protein. Milk usually mixes better with protein powder and tastes more appetizing than water.

Dairy-free Options:

Many people prefer not to use dairy in their shakes for one reason or another. If you're lactose-intolerant, vegan, or have unique nutritional needs, dairy-free milk or juice might be a more fitting option.

What's the Best Protein Powder for Protein Shakes?

When adding protein to your shake, you can opt to use a protein powder or natural protein sources. Let's look at the details of protein powder, and then we'll talk about how to add natural protein and other ingredients to your shakes. 

What Other Ingredients Can You Add to a Protein Shake?

If you don't have protein powder, you can still add protein to your shakes and smoothie recipes by adding other ingredients. Let's take a look at the other add-ins that can make your shake more sustaining. 

Add Flavor to Your Shakes

Some people might prefer protein shakes with a light flavor without much sweetness. If you'd like a sweeter shake, you can choose from several flavoring options to make your shake tasty every time. Let's check out your options for making a flavored shake you love!

Let's Prep Meals Together

Whether you're preparing a green smoothie with protein powder, looking for unique drink recipes, or searching for protein-rich meals you can cook for your household, we're here to help. See how you can simplify cooking, baking, and meal prep with us at Jow.

Sources:

How much protein do you need every day? | Harvard Health

Flaxseed | Pennington Biomedical Research Center 

Got “Coconut” Milk? | Iowa State University










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