Protein is an essential source for the body to build stamina, maintain muscle mass and boost immunity. Complete protein is a combination of nine essential amino acids that plays a crucial functioning of the body. Though mainly found in animal sources, protein can be derived from plants, dairy products to certain extent.

In the recent times, thanks to the awareness created by the nutritionists and doctors, the importance of protein has gained popularity among the health conscious. It has become a habit of sorts for those involved in high intensity workouts to reach out for a glass full of protein shakes, post workouts or gym sessions, to replenish the lost nutrients and strengthen worn-out muscles.

Protein shakes are high power drinks that are basically prepared with protein powders, extracted from the whole foods like dairy, eggs and plant sources such as legumes.

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These drinks supply body with enormous amounts of key essential amino acids, which are assimilated by the expanded muscles, to promote stronger growth and skeletal structure. Besides, they also replenish the body with vital trace minerals, vitamins and antioxidants, that are used up during strenuous exercise routines, thereby assisting in eliminating toxins and cooling the body. Also Read: Top Most Antioxidant Rich Foods

Well, here’s the twist. What if we told you that these nutritious beverages can be prepared at home as well, with your favourite foods?

In fact, by making your own high energy concoction, you can infuse more flavour with a whole load of nourishing ingredients.

So what are you waiting for? Go ahead and try these awesome, tasty and healthy homemade protein shake recipes today!

Peanut Butter And Oats Shake

Ingredients:

3 tbsp peanut butter, unsweetened

2 tbsp oats

3 tsp cocoa powder

1 medium sized ripe banana

¼ cup yogurt

½ cup cold milk

Method:

In a blender, mix the peanut butter, oats, cocoa powder, banana, yogurt and milk thoroughly, to obtain a uniform potion.

Transfer this thick shake to a glass and add some crushed ice.

Sprinkle some peanuts on top and sip on the peanut butter and oats shake chilled.

Nutrition:

Peanut butter is rich in proteins, for building robust muscles and also supplies magnesium and phosphorous, for sturdy bones. Oats abound in dietary fibers, that help boost metabolism and regulate appetite. Milk and yogurt are blessed with the goodness of healthy fats, which enrich skin texture and prebiotics, that augment gut health. Also Check Out: World Milk Day : 5 Incredible Benefits Of Milk - Infographic

Chia And Blueberries Shake

Ingredients:

3 tsp chia seeds

10-12 blueberries

1 small banana

1 tbsp ragi powder

1 tsp almond essence

¾ cup milk

Method:

In a mixie, add the chia seeds, blueberries, banana, ragi powder, almond essence and milk and grind completely until a homogenous blend forms.

Pour this shake into a glass and put in some ice cubes.

Top it off with some fresh, ripe blueberries and serve the chia and blueberries shake cooled.

Nutrition:

Chia seeds are a powerhouse of nutrients, containing profuse amounts of proteins and fibers, for developing fortified body tissues and lowering high blood sugar levels. Blueberries are infused with noteworthy levels of vitamin C, for enhanced immunity and anthocyanin antioxidants, which improve heart function. Bananas are loaded with potassium, that help maintain proper fluid balance and nerve function.

Frequently Asked Questions

What are the benefits of homemade protein shakes for weight loss?

Homemade protein shakes can aid weight loss by increasing satiety, boosting metabolism, and providing essential nutrients while controlling calorie intake.

Can protein shakes replace meals?

Protein shakes can replace meals if they are balanced with the right nutrients, but they should be used as part of a varied diet for best results.

How often should I drink protein shakes for weight loss?

Drinking protein shakes 1-2 times a day can help with weight loss, particularly as meal replacements or post-workout recovery.

What ingredients should I include in my protein shakes?

Include a good quality protein source, such as whey or plant-based protein, along with fruits, vegetables, and healthy fats for balanced nutrition.

Can I use protein shakes as a post-workout recovery drink?

Yes, protein shakes are excellent post-workout recovery drinks, providing the necessary protein and nutrients to repair and build muscle.

(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)

Author Profile

Soumita Basu:

Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.

References:

1. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training

Authors: Harry P. Cintineo,1 Michelle A. Arent,1 Jose Antonio,2 and Shawn M. Arent1,3,*

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/

2. Efficacy and safety assessment of protein supplement - micronutrient fortification in promoting health and wellbeing in healthy adults - a randomized placebo-controlled trial

Authors: Pranit Ambulkar,corresponding author1 Prashant Hande,2 Bhagwat Tambe,3 Vidyadhar G. Vaidya,4 Ninad Naik,4 Ramshyam Agarwal,5 and Gayatri Ganu6

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10079511/