HOME MADE RECIPIES FOR PROTEIN SHAKES

Despite what some labels on protein tabs promise, they don’t have any magical muscle-building or fitness enhancing properties. They can be handy when you don’t have time to fix the right meal for yourself, but apart from that I can’t see any advantage of protein powders over real natural food. If you are tired of spending your hard earned money on protein shakes and you’re concerned that they might be made from a packet of chemicals, you should try these few home recipes. You can be even more creative and make your own shakes. All you need is a good quality blender, a few natural ingredients and some measuring tool for precise macronutrient content. Bon Appetit.


1 – MUSCLE MASS & STRENGTH
  • Milk 0,5% (half a cup)
  • Powdered soya milk (2 table spoons)
  • One egg white (large egg)
  • Honey (1-2 spoons)
  • Plain yogurt 3% (half a cup)

Mix everything in a blender.

Energy – 320 kcal  Protein – approx. 20 g  Carbohydrate – 40 g  Fat – 8,5 g


2 – POST WORKOUT – LOW PROTEIN
  • Milk 0,5% (half a cup)
  • Blueberries (half a cup), fresh or frozen
  • Banana (one large )
  • Honey (1-2 spoons)

Mix everything in a blender.

Energy – 300 kcal Protein – 5 g Carbohydrate – 65 g Fat – 1 g


3 – POST WORKOUT
  • Vanilla Yogurt (1 cup)
  • Low fat Milk (1/4 cup)
  • Strawberries (1/2 cup), fresh or frozen
  • Banana (half a large or small )
  • Crashed ice (half a cup)
  • Honey (1 tea spoon)

Mix everything in a blender.

Energy – 381 kcal Protein – 14 g Carbohydrate – 80 g Fat – 1 g


4 – POST WORKOUT & MEAL REPLACEMENT
      • Milk 0,5% (250 g)
      • Plain yogurt 3% (200 g)
      • Rice (60 g), weigh before cooking
      • Banana (one large )
      • Apple (one large )
      • Honey (1-2 spoons)
      • Oats (30 g) approx. two table spoons

Mix everything in a blender.

Energy – 660 kcal Protein – 65 g Carbohydrate – 99 g Fat – 8.5 g


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