Do you go to the gym to maintain your body shape? Or are you trying to lose weight? If building muscle and decreasing weight is your current goal, you should focus on a healthy training routine and a protein-rich diet. Unfortunately, most of us choose the most convenient option: shop for protein powders to boost our protein intake. Although protein powder recipes have numerous health benefits, no one knows what is contained within these goods. Furthermore, such retail location smoothies and bars contain many flavor enhancers and chemical preservatives, which are bad for our health.
But don’t be concerned! You can manufacture your homemade protein shakes at home using only natural ingredients, which will provide a natural protein boost to your diet. In addition, we’ve compiled a list of quick-to-prepare best healthy protein powder recipes for a high-protein supplemental diet. So, what are you waiting for, all you fitness freaks out there? Before you hit the gym, put on your chef’s hat and make some nutritious protein-rich drinks.
Healthy protein shakes recipes
Best Protein Powder Recipes and drinks for weight loss: Here’s a list of five homemade protein drinks that will help you develop muscle and lose weight. These vivid and fresh homemade protein smoothies (no protein powder required!) are the perfect filler for a quick breakfast on the road or a push to help you through the evening.
1. Protein shake with coconut and almonds
Almonds are well-known for their high protein content. A cup of almonds (30 grams) contains 6 grams of natural protein. Milk provides additional protein, while flaxseeds provide omega-3 fatty acids.
- 20 almonds,
- 2 cups water,
- dry coconut,
- cinnamon powder,
- 2 cups whole milk
Immerse the almonds and dry coconut in water overnight, then crush a fine powder the next morning. Toss in the flaxseeds, milk, and a squeeze of cinnamon. Stir the ingredients together and pour into a tall glass or a shaker.
2. Protein shake with blueberries
Are you tired of the restricted flavor selections available in your protein shakes? For a change of pace, try this blueberry protein shake. Blueberries are high in vitamin C, and when combined with other protein-rich foods like almond milk and chia seeds, they become even more so.
This homemade protein smoothie is a great alternative to store-bought protein shakes.
- 1 tablespoon raw honey,
- half a cup cleaned blueberries,
- 2 cups almond milk,
- two serving spoons of entire oats,
- chia seeds
In a grinder, combine all of the ingredients and grind to a thick, smooth paste. Add some crushed ice and give it a good shake. Fill your protein shaker with it, and you’re ready to go.
3. Protein shake with soy milk and strawberry
Did you know that mixing soy milk with a low-fat meal and soy proteins can aid in weight loss? Yes, it is correct. Furthermore, it maintains your muscle strength. Furthermore, soy milk is an excellent beverage for ensuring faster recovery after exercise.
2 cups soy milk, 3/4 cup strawberries cut, 1/2 tablespoon ground almond, one tablespoon ground melon seeds, two teaspoon cocoa powder
In a blender, combine all of the ingredients and process them into a thick smoothie. Fill your gym shaker with it now. Next, pour in three ice cubes and enjoy!
4. Shake with vegan berries
Due to their high antioxidant content, berries have been deemed exceptionally healthy by several studies and should be included in your weight loss diet. Put them in your protein smoothie and drink it after your workout.
5-6 berries of your choice, 3/4 cup almond milk, and one-third cup silken tofu are the ingredients.
In a blender, combine half a cup of crushed berries, almond milk, and silken tofu. Blend with some chia seeds until the mixture is smooth. Chia seeds can be sprinkled on top of the smoothie.
5. Protein Shake with Banana Bread
Suppose your favorite banana bread turned into a thick, nourishing shake — that’s what this protein shake is like.
Almond butter, raw cashews, Ground flaxseed, whole oats are two protein boosters.
In a blender, combine 3/4 cup almond milk, 2 tablespoons almond butter, 1/4 cup raw cashews (soaked overnight), 1 medium banana (cut into chunks and frozen), 2 tablespoons whole oats, 1 tablespoon of flaxseed, 1 pitted dry date, and a pinch of cinnamon. For serving, add an extra sprinkling of cinnamon.
Try these five nutritious protein shake recipes made with all-natural ingredients that you can make at home. They not only help you gain muscular mass, but they also aid in weight loss.
Factors that may raise protein intake
- Physically active people require more protein than sedentary people, regardless of their muscle mass and body goals.
- If you work in a physically demanding profession or walk a lot, jog, swim, or exercise in any way, you should eat more protein.
- Protein is especially important for endurance athletes, who require roughly 0.5–0.65 grams per pound (1.2–1.4 grams per kg) of body weight.
- Protein requirements in older persons are up to 50% greater than the DRI, or roughly 0.45–0.6 grams per pound (1–1.3 grams per kilogram) of body weight. This can aid in the prevention of osteoporosis and sarcopenia, both of which are serious issues among the elderly.
- Protein may also be required by those recovering from injuries.
How can you make sure you’re getting enough protein in your diet?
The finest protein sources include meats, fish, eggs, and dairy products, as they provide all the critical amino acids that your body requires. In addition, quinoa, legumes, and nuts are examples of plants that are high in protein.
Many people, on the other hand, do not need to keep track of their protein intake. If you’re healthy and want to stay that way, consuming quality protein sources with most of your meals, coupled with nutritious plant foods, should be enough to keep your intake in check.
So, why do you need to try the Best protein powder recipes? Well, Protein is the body’s primary foundation. Muscles, ligaments, organs, epidermis, hormones, neurotransmitters are all made with them. Proteins are made up of smaller molecules known as amino acids that connect like beads on a thread.
Long protein chains are formed from these connected amino acids, which then fold into complicated forms. Some of these amino acids are produced by your body, but others, known as essential amino acids, must be obtained through your food. So protein isn’t only about the quantity; it’s also about the quality.