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How to Make a Protein Shake

Why should you make your own Protein Shakes? The answer is that you will know exactly what's in them and avoid the risk of contaminants and mystery ingredients you don't need or want. Protein supplements are important for body building programs. Making your own protein shakes from scratch or using pure whey powder is very easy to do.

How many times have you been told or heard that you can get all the protein you need from a normal diet? But there is a huge difference between what a normal person needs compared with a body builder

To sustain a normal body people require about 35 grams (1.2 oz) of protein per 100 pounds (45 kg) of body weight. However, various research have shown that a body builder needs up to 5 times as much as this, up to 180 grams (6.3 oz) to generate peak gains in strength and a body with lean mass. Increasing your protein intake is a proven way to build increased muscularity.

Discover how to make healthy protein shakes at home using this guide, tips and great recipes
Discover how to make healthy protein shakes at home using this guide, tips and great recipes. Source: Public Domain

Protein Shakes - Getting Started

Protein in high amounts, up to 1.5 or 2 grams (0.05 - 0.07 oz) of protein per pound (0.45 gm) of body weight, saturates the amino acid content of the muscles. This tends to create firmer muscles with a fuller appearance.

High protein intake also helps your body switch from storing fat to burning fat through the release of the natural body hormone glucagon. Release of this fat burning hormone is triggered by a change in you protein to carbohydrate ratio in your diet. 

The simplest way to increase protein intake is by using a protein shake powder, usually based on whey - the protein in milk. The commercial protein shakes are often expensive and it is hard to know what additives they contain that can harm your body. Compare protein shakes and supplements to find the ones that are best for you. You can also make your own whey from scratch.

Making Your own Fresh Protein Shake from Scratch.

This is the ultimate do-it-yourself approach extracting raw whey from milk rather than using a powder.

Ingredients (adjust amounts depending on how much you want to make)

Tools

Method

That's all it takes. This homemade shake is the same as the dehydrated stuff you can buy in a store or at the gym except that it is fresh and not dehydrated and you can guarantee it does not contain any mystery unknown additives you don't want.

Making Your own Protein Shake from Whey Powder

This method involves using a high quality, pure whey powder and adding your own flavourings and fruit. You can usually be assured that the whey powder is pure, whereas the protein shake may contain all sorts of junk additives.

Ingredients

Tools

Method

You can try other fruits and flavourings.

Its so simple - just use your imagination.

So much better than the powdered stuff - Yuck!


Related Articles for Protein as a Nutrient

=> Dieting Myths Debunked - Calories from Protein, Fat, Carbs are Equal 

=> Why Calorie Counts for Protein and Fiber are Inaccurate 

=> High Protein Diet Myths - Review for Bodybuilding, Athletics and Weight Loss 

=> High Protein, High Fiber Foods for Healthy Eating and Weight Loss Diets 

=> High Protein Low Calorie Foods 

=> Top 12 Protein and Essential Amino Acid Sources for Vegans, Vegetarians 

=> Protein Balls Recipes Made with Fruit, Nuts, Seeds and Protein Powder 

=> Best Homemade Protein Bar Recipe Collection 





Blueberry Oats Protein Shake - see many more great recipes and ingredient ideas in this article
Blueberry Oats Protein Shake - see many more great recipes and ingredient ideas in this article. Source: Public Domain
Homemade protein shakes are much better for you as you control the ingredients and the amount of calories and additives
Homemade protein shakes are much better for you as you control the ingredients and the amount of calories and additives. Source: Public Domain
Coffee, Banana, and Hazelnut Morning Shake Recipe
Coffee, Banana, and Hazelnut Morning Shake Recipe. Source: Public Domain
You can add fruit to your protein shake to increase the fiber and other nutrients
You can add fruit to your protein shake to increase the fiber and other nutrients. Source: Public Domain
Learn how to use homemade protein shakes to build muscle and strength
Learn how to use homemade protein shakes to build muscle and strength. Source: Public Domain
Discover great ways to make your own protein shake is this article
Discover great ways to make your own protein shake is this article. Source: Public Domain
Try any of these easy and healthy protein shake recipes before or after a workout, as a meal replacement or as a snack
Try any of these easy and healthy protein shake recipes before or after a workout, as a meal replacement or as a snack. Source: Public Domain