Protein shakes simply are the ready-made protein supplements that are involved in muscle rebuilding and weight loss. Though we generally consume proteinous food in our diets. It is very beneficial for us to make sure that we get the right protein in the appropriate amount, especially if you work out. Although some people are turning to artificial protein supplements or shakes, we cannot guarantee the quality of those products safety-wise. As in, due to improper nutrients or different chemicals health issues may arise. Therefore, the best alternative would be homemade protein shakes.
Homemade protein shakes are quite easy to prepare by yourself. Because you know all the ingredients, and they are natural and fresh, you don’t have to worry when considering their health.
See also: 8 Factual Benefits Of Eating A Plant-Based Diet Every Day
Below are some amazing homemade protein shakes that could be easily prepared and will surely help you out to reach your target body shape.
The Recipe of Homemade Protein Shakes
Peanut flavoured shake
Ingredients
- 150g low fat yogurt or soya yogurt
- 1 tablespoon of peanut butter
- 1 banana
- 100ml of semi-skimmed milk or dairy-free milk
- 1 tablespoon chia seeds
- ½ tablespoon of cinnamon
Nutrition Facts
- Serving size – 1 smoothie
- Calories – 430
- Fat – 9g
- Carbs – 46.8g
- Proteins – 53g
Low fat shake
Ingredients
- 300ml of low fat milk
- 1 medium banana
- 2 tablespoon of peanut butter
- 1 tablespoon of grounded Flax seeds
Nutrition Facts
- Serving size – 1 smoothie
- Calories – 420
- Fat – 18g
- Carbs – 44g
- Proteins – 21g
- Dietary fiber – 5g
Almond milk shake
Ingredients
- 300ml of Almond milk
- 1 medium banana
- 2 tablespoon of peanut butter
- 1 tablespoon of Flax seeds
Nutrition Facts
- Serving size – 1 smoothie
- Calories – 470
- Fat – 20g
- Carbs – 44g
- Proteins – 21g
Now rebuild your muscles with great fruit homemade protein shakes!
If you desire to rebuild the muscle, you are advised to take some extra calories while you are working out because unless you take some additional calories your muscle growth will not be stimulated.
Therefore, for weight loss, if you are thoroughly aware of your calorie count it will make your workout more effective. Here are some amazing natural and homemade fruit shakes for your muscles.
Frozen Blueberry shake
Ingredients
- Frozen Blueberries- 16g
- Peanut butter -15g
- Almond milk- 300ml
- Creatine powder – 5g
Nutrition Facts
- Serving size – smoothie
- Calories – 510g
- Fat – 28g
- Carbs – 36g
- Proteins – 45g
Protein Oat shake
Ingredients
- 2 Bananas
- Handful Almonds
- Oats – 200g
- 2 whole eggs
- 1 cup of milk
Nutrition Facts
- Serving size – 1 smoothie
- Calories – 1100g
- Fat – 33g
- Carbs – 171g
- Proteins – 50g
Mango shake
Ingredients
- Mango -80g
- 1 medium banana
- 1 tablespoon of peanut butter
- 3 tablespoons of Hemp seeds
- Soya milk -250ml
Nutrition Facts
- Serving size – 1 smoothie
- calories – 1200g
- Fat – 40g
- Carbs – 70g
- Proteins – 65g
Vegan Berry shake
Ingredients
- Blueberries -5-6
- ¾ cup of almond milk
- ⅓ cup of silken tofu
Nutrition Facts
- Serving size – 1 smoothie
- Calories – 435g
- Fat – 30g
- Carbs – 40g
- Proteins – 35g
Coconut and Almond shake
Ingredients
- Almonds – 20
- 2 cups of water
- Dried coconut
- Cinnamon powder
- Flax seeds
- Milk -2 cups
Nutrition Facts
- Serving size – 1 smoothie
- Calories – 1020
- Fat – 46g
- Carbs – 60g
- Protein – 75g
Conclusion
All these homemade protein shakes are experimented with and recommended by qualified nutritionists. The ingredients are 100% natural and fresh. But according to your body type and your target body type you can choose one and continue.
Be aware of any allergic conditions and intolerances that you may have before trying any of these and you can add alternatives according to your preference.
