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.
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.
