Protein shakes are mainly used by athletes as a dietary supplement. Among its many functions are: increase performance, increase muscle mass, lose weight, etc. There are many commercial preparations for this purpose, which usually come in the form of powders to dissolve, but it is also advisable to prepare them yourself, ensuring that you will only have the ingredients you want, and the quantity and quality you require.
Some of the very useful homemade protein shakes:
Multiple combinations can be made when preparing a homemade protein shake, although it is always advisable to incorporate some of these elements:
They are the basic compound for any shake, and they provide essential amino acids for the formation of the organs of the body. Among the most common products used to incorporate proteins into shakes are eggs, soy protein or milk.
They are essential nutrients in a healthy diet. If your consumption is below the required, physical and mental performance will decrease. They can be incorporated into homemade protein shakes naturally by adding fruits, but they can also be in the form of single vitamin supplements or multivitamins.
They are the ones that contribute us sugars to the organism, essential for a good physical performance. There are many foods that contain them and can be added in some precooked way to our homemade protein shakes, such as cereals, flour or rice.
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The protein shakes home are very economical and provide us with quality protein. The most common are to use skim milk, although soymilk is also used. Regarding the egg, it is normal to use only the clear, lightly cooked in the microwave until it turns white, as it is not convenient as raw consumption.
As an example of homemade protein shake, one can prepare one easily and quickly with these ingredients:
- A glass of cow’s milk (whole or skimmed) or soy.
- A yogurt (with or without sugar).
- A piece of fruit: apple, banana, strawberries, etc.
- Egg white.
The preparation is as simple as cutting the fruit into small or medium pieces, add it all to a container and mix it with the blender until a homogeneous final product is obtained.
In addition to these ingredients, which are the most common, you can vary the combination by adding other healthy products such as nuts, honey, vitamins, sugar or cereals.