Homemade Protein Shakes On the Go

Protein shakes are the new protein bars. They are useful because the body can process the protein much faster than if you were to eat solid foods that contain protein. They are popular as a meal replacement because they provide nutrition while making you feel full.

The simple fact that it is a drink makes it extremely convenient; it can be sipped almost anywhere at any time. This is especially appealing to busy Americans.  But consumers are quickly finding out that store- bought shakes are expensive, and offer little variety.

Homemade Protein Shakes

The best alternative is to make your own protein shakes at home. Choosing this option can save you money and give your bored taste buds a wake-up call. Homemade protein shakes can be powder-based or use only natural ingredients.

Shakes that contain protein powder usually have higher protein content than those that use all-natural ingredients. One scoop of protein powder contains about 20-25 grams of protein.  Shakes that do not contain powder may have a protein count as low as 13 grams, or may compete with the protein powder at 23 grams depending on the ingredients used.

 Bodybuilders normally choose protein powders so they can bulk up quickly. If this is your goal, then there are many powders available to you.  Many websites provide recipes that use a basic powder flavor, like vanilla or chocolate, along with fresh fruits, coffee, nuts, pudding mixes and other items so that you can customize your shake at home.

For those of you who are more creative, and like to play with your food, protein powders are also available in a variety of other flavors such as rich mocha cappuccino, coffee, cake batter, tropical punch, and orange cream. Experiment until you find a combination you like.

Some Delicious Examples

One example of a protein powder recipe is “The Bad Girl” from www.bodybuilding.com/fun/proteinshakes.htm. Ingredients include: 12 oz. skim milk, 4-8 Thin Mint Girl Scout Cookies, A handful of ice, and 2 Scoops Chocolate Whey Protein.

Consumers looking for shakes without preservatives and additives can just use ingredients that naturally contain protein like yogurt (8-12 grams/cup), cottage cheese(15 grams/half cup), peanut butter(8 grams/2 TBSP),  and nuts(2-8 grams/quarter cup).  Add fresh fruit for variety. Other ingredients, like milk, or ice cream, can also up the protein content and make a shake more palatable by adding some creaminess to the mixture. One helpful website I found was www.dannonkitchen.com. It contains 13 smoothie recipes that use natural ingredients.

The “Get- Going Morning Smoothie” is one of the recipes I found on the Dannon website. Ingredients for this shake include:  1 cup Dannon® All Natural Plain Yogurt or Dannon® All Natural Vanilla Lowfat Yogurt, 1/2 cup brewed and chilled coffee, 2 Tbsp. maple syrup, 2 Tbsp. peanut butter, and 1 whole banana, peeled, in chunks.

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