Protein intake is an important factor to consider when exercising, especially if you are one of those who heads straight to the weights room to bench press your body weight.With so many brands out there, it’s easy to get confused. So why not make your very own protein shake. Also since you’re drinking natural, raw protein your body will assimilate every bit of it . Want to learn how to make protein shakes, here are some quick home made recipes to get you going:
1. Nut protein shakes
The chilly winters are here and there couldn’t be a better time than this to gorge on nuts and nut shakes. This recipe is quite simple and won’t take much of your time.
- 1 cup soymilk
- 2 tablespoons almond or peanut butter
- 1 tablespoon chia seeds
- 1 Banana(optional)
All you have to do is pour soy milk, almond butter or peanut butter, and chia seeds in a blender. If substituting peanut butter for almond butter make sure it is a natural peanut butter to eliminate excess sugar. If you are looking for a sweeter shake, or something with a little bit more protein, add bananas, cocoa powder, or agave to give your shake a boost and that extra flavour. Blend on high. Combine ingredients until smooth and enjoy the healthy benefits! This shake yields about 18 grams of protein by itself, but with the added ingredients it yields up to 20 grams of protein.
2. Tofu Protein Shakes
Tofu is a great addition to a shake, as it provides extra protein, iron, and calcium and is low calorie. So anyone who is not that fond of cottage cheese can opt for this shake without any qualms.
- 1/2 cup silken tofu
- 1 cup vanilla soy milk
- 1 frozen banana
- 1/2 tablespoon peanut butter
Peel and slice the banana into small discs. This will make it easier to blend with the other ingredients. Combine soy milk, tofu, and peanut butter. Add ingredients to the blender with the banana and blend on high about one minute until smooth. This shake yields about 17 grams of protein and is also a good source of Vitamin A and C as well as high in calcium and iron.
3. Mango Carrot Smoothie
Mangoes are a super fruit loaded with antioxidants and more than 20 different vitamins and minerals. Also carrots are also an excellent source of Vitamin A. You have no reason to give this one a miss!
- 1 cup unsweetened vanilla almond milk
- 5 tablespoons almond butter
- 1/2 cup grated carrot
- 3/4 cup fresh mango
- 5 ice cubes
Just place all ingredients in blender and puree until smooth. This shake contains about 290 calories and yields up to 9 grams of protein, which makes it a perfect pre-workout drink!
4. Banana Strawberry Protein Shakes
This shake is slightly on the heavier side and can also be used as a meal replacement while losing weight. All that protein gives us a feeling of fullness, curbing our appetite. And the fruit injects our bodies with vitamins and minerals. This shake can be easily made diary free for those with lactose intolerance.
- 1 cup (8 ounces) strawberries, fresh or frozen
- 1 cup (8 ounces) papaya chunks, fresh or frozen
- 4 ounces cottage cheese, 2% milkfat
- 1 cup (8 ounces) soy milk
- 2 tablespoons natural peanut butter* plus one large egg
- OR 1/4 cup or 2 ounces raw almonds
Toss all ingredients into a blender carafe. Substitute 4 ounces of tofu and a raw egg for the cottage cheese for a lactose-free smoothie. Blend on high for a minute or two, until creamy and smooth. Drink right away for maximum benefits! This smoothie packs a fully digestible, whopping 40gms of protein. Don’t hem and haw to give this one a try!
Try any of the recipes today and we are sure you will get great benefits after your workout. To know more Crossfit fitness option Click Here