Protein is an essential part of a healthy diet. The amino acids in protein are an essential part of building healthy tissue, like muscle, and they also create antibodies and help form new blood cells. The Mayo Clinic recommends that the average adult consume between 50 to 175 g of protein per day. If you engage in exercise, need an energy boost or you are trying to lose weight, a protein shake is 1 of the best ways to get extra grams of protein. If you do not want to invest in expensive protein powders, you can combine a number of protein-rich ingredients from a supermarket. This article will tell you how to make a homemade protein shake without protein powder.
EditSteps
- 1Survey your refrigerator. Common ingredients in protein shakes include skim milk, almond milk, soy milk, yogurt, cottage cheese, eggs, nut butter, your protein shake.Select a base for the shake. The most common base for any shake is skim milk, which contains approximately 8 g of protein per 8 oz. (236 ml). 2 percent and non-fat skim milk contain approximately the same amount of protein, and both contain cholesterol.
- You can also use almond or soy milks, which contain about 6 g of protein per 8 oz. (236 ml). Although they contain slightly less protein, they do not have cholesterol.
- An option for a thicker shake is to use 4 oz. (118 ml) of milk and 4 oz. (118 ml) of plain yogurt. Yogurt has approximately 6.5 g of protein in each 4 oz. (118 ml). Greek yogurt contains approximately 12 g of protein.
- 2Choose a protein-rich ingredient. Cottage cheese is one of the most popular ingredients because it contains the casein protein, which is a long-lasting protein. 4 oz. (118 ml) of cottage cheese contains about 14 g of protein, but it is a good idea to choose low-fat or low-sodium varieties.
- Another popular ingredient in protein shakes is a raw egg. An egg contains approximately 5.5 g of protein. Raw eggs carry some risk of salmonella, so it is a good idea to wash the egg shells thoroughly before breaking the egg. One study found a lower incidence of salmonella in organic, free-range eggs.
- Another commonly used high-protein ingredient is nut butter. 2 tbsp. (22.5 g) of peanut butter has between 7 and 8 g of protein. Almond butter has approximately 5 g of protein in 2 tbsp. (22.5 g)
- 3Chop up 1 cup (150 to 250 g) of fruit for consistency and nutritional value. Although it contains between 1 and 2 g of protein, a banana is the most common ingredient because it adds a thick consistency to the shake. Add your favorite fruit, such as apricots, berries or oranges.
- Most fruits are fairly low in protein, but watermelon contains approximately 1.77 g per large slice. Canned pumpkin also contains about 2.7 g of protein per cup (180 g).
- 4Measure 3 tbsp. (15 g) of oatmeal for extra protein. Although this is not an essential step, it will add 3 extra g of protein. You can also add 1 tbsp. of powdered bran for the same effect.
- 5Pour 4 to 8 oz. (118 to 236 ml) of your base ingredient into a blender. Add 2 tbsp. (22.5 g) or 4 oz. (118 ml) of your favorite protein rich ingredient, 1 cup of fruit and 3 tbsp. (15 g) of oatmeal. Blend the mixture for 45 seconds to a minute.
- 6Drink the shake immediately. The nutrient content is higher when the ingredients are fresh. Your shake should contain between 30 and 50 g of protein.
EditTips
- It is a good idea to alternate your ingredients if you make protein shakes regularly. This will ensure you are getting as many of the 20 common types of amino acid in your diet that you need.
- 3 plain eggs, milk, 2tb of sugar, and some vanilla essence (just for the flavour) is the perfect mix.
EditThings You'll Need
- Blender
- Milk
- Yogurt
- Cottage cheese
- Nut butter
- Eggs
- Banana
- Berries
- Watermelon
- Pumpkin
- Oatmeal (optional)
- Bran (optional)
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Article Info
Categories: Smoothies Shakes and Milk
Recent edits by: Sddek, Jordan, Carmen
Source : http://www.wikihow.com/Make-a-Homemade-Protein-Shake-Without-Protein-Powder
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