Learn How To Make A Protein Shake
For beginners to the world of fitness, taking protein supplements can seem intimidating. There’s a wealth of information online about which supplements to try and which to avoid. Whey protein shakes, of all the sports nutrition on offer, tend to be most people’s first step into the world of supplements thanks to their taste, positive effects and ease of use.
However, learning how to make a protein shake is a rite of passage for people new to the gym and it can be far from easy. From misadventures such as trying to mix the powder in a pint glass or using a whisk, we’ve heard it all.
Realistically though, learning how to make a protein shake is simple. First and foremost, you’ll want a dedicated protein shaker. While you can make a good shake without one, it cuts down on time, hassle and spills.
How to make a protein shake
1. Take your protein shaker and remove the lid.
2. Add around 200ml of water or milk to your shaker first. (Milk is better for an evening shake thanks to its casein contents but it also contains extra calories so is not a good option for weight loss.)
3. Add the recommended dose of protein powder. (This tends to be indicated on the packaging and most powders come with a measured scoop.)
4. Depending on your shaker you’ll have either a metallic shaker ball or a plastic mesh insert. Add this to your shaker now, seal the lid – make sure the top is closed or you’ll spill.
5. Give the whole thing a vigorous shake.
6. Once shaken, consume immediately.
Protein Shake Recipes – Five Alternatives
Obviously the standard ‘how to make a protein shake’ guide is simple – because the supplement itself is fairly simple. However, you can use protein powder to create some delicious variations and pack in more nutrients per shake. Here are five ideas you can produce with a blender and protein powder.
Breakfast protein shake recipe
Combine chopped apples, two scoops of vanilla protein powder and 350ml of milk. Then blend with 20 grams of oats, adding a scoop of crushed almonds to taste. This makes a tasty breakfast treat. The oats will provide slow-release carbohydrate energy.
Green protein smoothie
Getting plenty of vegetables into your diet has a lot of benefit – but can be tough when you’re living a busy lifestyle. Combine vanilla protein with wheatgrass powder, flaxseed and spinach in a blender and you’ll get more of your five a day in to a deliciously fresh shake.
Berries of all kinds have great antioxidant properties and are also low-Gi so perfect for consuming as part of your shake. Blend a handful of blueberries, a handful of kale, some chopped broccoli, one peeled carrot and a peeled orange with raspberry flavoured whey protein concentrate.
Scratching the sweet tooth
Sometimes, a workout can leave you drained and craving sweetness to help raise your energy levels. Fortunately, the sweet taste of flavoured protein can be combined with other ingredients to make a filling snack that’ll save your sweet tooth from indulging on chocolate bars or sweets.
Peanut butter is the base ingredient and is delicious. It also carries additional protein of its own, so it’s perfect in a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla or chocolate protein. You can sweeten further this with honey or dark chocolate.
Get a taste of tropical life in your protein shake with a tropical smoothie. Blend vanilla protein with about 80 grams of pineapple, a cup of spinach and half a banana for a delicious recipe that’ll taste a little like a gains-providing pina colada.
Making a protein shake is a simple way to top up your protein intake on the go, but adding some ingredients and going for a full protein smoothie creates a filling snack that packs in nutrients. Whichever form you choose, make sure to use informed-sport accredited MaxiNutrition (Formerly Maximuscle) protein powder.