How to create best homemade protein shakes

Protein shakes are a great food choice to help you get your daily nutrient and energy requirements. If you are on a fitness journey, like me, I’m sure you have been looking for options to eat the proper amount of nutrients your body needs for your goals. Especially when it comes to protein, getting those foods to fuel your gains, trim your waistline, burn belly fat or simply improve your metabolism is a must. Here, in this quick guide, you’ll learn how to make the best homemade protein shakes.

Contrary to what many people think or what some fitness gurus may say, it is not always necessary to rely only on commercial, manufactured protein powders and shakes to stay on top of your fitness game. As a matter of fact, what’s most important is the total amount of protein intake you have on a daily basis through your eating regimen. You could take all the protein supplements in the world, but, if you don’t eat right according to what your body needs, you’ll have a hard time meeting your goals. That’s why I teach you how to make the best homemade protein shakes. 

Best homemade protein shakes: Some facts

If you are eating on a budget, it is very difficult to keep investing in protein shakes all the time. That’s why learning about good nutrition from real whole foods is super important. Besides nurturing your body the right way, if done correctly, you’ll be saving money. Now, I’m not saying that protein supplements are not important, they actually help boost your results faster and help to keep your metabolism going by rapid absorption. However, you can also get great results with the proper amount of protein intake from foods. There are many protein foods that you must include on a regular basis in your diet. 

To make the best homemade protein shakes, you don’t have to be a guru or chef. You just need to identify which foods are among the top protein sources. Additionally, you will need to add other ingredients that help your body get the rest of the nutrients. 

It’s not all about the protein!

Your body needs foods that will provide other nutrients such as carbs and healthy fats. In order to have the best homemade protein shakes, you must also consider the other macros. But, with this, I’m not saying you should count calories. It’s actually not needed, plus you’ll forget. What matters the most is that you make the right food choices according to their nutritional value. Therefore, just bear in mind that you need to eat from all the food groups. I’ll give you some examples and you’ll see more in my recipes below. 

The best homemade protein shakes are convenient

Protein shakes are one of the best options for pre-workout and post-workout snacks. They are also great for a healthy snack on-the-go. Because these foods require little time for preparation, you can make them quick, in less than 10 minutes, grab and go! If you are like me that hates to linger in the kitchen for long when it comes to snacking, there is no better option than having a healthy protein shake!

There are also tons of endless combinations you can add to make your own best homemade protein shakes. You can include different superfoods to add a unique taste and nutritional value. Additionally, you can make them into delicious smoothie bowls. With this option, protein shakes can be a great breakfast option. Besides the versatility with these foods, they are pretty much a cheap alternative. Also, their ingredients are inexpensive and you can get them anywhere, even at the farmer’s market. 

Health benefits of the best homemade protein shakes 

Great to help you get your nutrient requirements

One of the greatest benefits of having homemade protein shakes is the amount of nutritional value you can get. You’ll be getting not only quality protein, but also good carbs sources of fiber and healthy fat. I usually recommend them as snacks,they can also be used as breakfast, as long as you ensure the shake is packed with all you need for a full meal. 

Protein shakes give you tons of energy!

Another great benefit of the best homemade protein shakes is that you will be fired up not only throughout the day but also during and/or after workout. As a matter of fact, post-workout protein shakes can help recover that muscle mass after exercise, plus fuel those gains!

They help improve your metabolism

Because you are getting the right nutrition and energy through whole food protein, then your body will work better and your metabolism should be faster to supply your needs. 

You can also take advantage of superblends or superfood smoothies. These foods are packed with so much nutrition value and benefits, that you won’t want to miss including these in your healthy eating regimen. I tried Splendid Spoon superblends, and I love that they have superfoods, are fully plant-based and help boost your metabolism. You can easily have them for a quick meal replacement, post-workout smoothie, or simply as a complete snack. These smoothies are perfect for busy people, who are always on-the-go. Splendid spoon offers many flavors and bundles, plus deliver right to your door. Get 15% off here.

Protein shakes are perfect for your weight loss and muscle gain goals

Since you are fueling your body with good nutrition through protein shakes, you will boost your metabolism. This will help you with the weight loss process, as well as by getting those muscle gains. Protein shakes are also known to help you burn more fat. Protein is essential to help your body burn that stubborn belly fat. In short, the more protein and lean mass you have, the more fat you burn. 

These foods help you feel full!

Protein is one of the most important nutrients that helps your digestion and satiety. When you eat enough protein foods, you help curb your sugar cravings. Protein is also important for keeping your hunger levels under control, plus helping you feel full and satisfied. 

Some considerations on how to make the best homemade protein shakes

Part of a regular fitness routine:

Protein shakes are not a fad diet! These are considered snacks. There would be some exceptions if you have them as breakfast, as long as they are complete in nutrients for a meal. It’s important that you still eat the rest of your regular balanced meals. This is specially true if you train hard, let’s say doing more than an hour workout that includes lifting weights and cardio. 

Choose quality superfood ingredients:

Carbs are also important. I highly recommend you use fruits, because they give you tons of energy, vitamins, antioxidants and fiber. 

Protein ingredients: For animal protein based foods, I usually go for low-fat milk, natural or greek yogurt. Protein powders are also valid to add to your shakes. In terms of plant-based ingredients, you will also want to include nut milks like almond or even soy can be good options. 

Add those healthy fats: As long as they are natural whole foods, you can add nuts or even nut butters, like peanut butter, almond butter or cashews. Also, avocados are great healthy fat sources to add to your smoothies. 

Now that you got the idea of how to make the best homemade protein shakes, let’s dive into some cool delicious recipes. Check them out below. 

Creamy banana cocoa protein shake

• Time: 10 minutes
• Serving size: 1 shake jar
• Yields: 1 serving
• 350 calories per serving
• Protein: 25 g
  

Ingredients:

• 1 ripe banana, peeled
• 1 cup almond milk
• one scoop whey protein powder
• 2 scoops of unsweetened cocoa powder
• 1 tablespoon creamy peanut butter
• ice cubes
• Ground cinnamon for topping

Instructions:

1. Add all ingredients in blender, starting with the milk. 
2. Blend until smooth and creamy. Then, add ice cubes and continue blending. . 
3. Serve chilled and top with ground cinnamon. 

By the way, my favorite bleder is the Magic Bullet Juicer, Smoothie Blender. I love how this blender gives a smooth mix, and it’s powerful for different types of foods. Get a 20% discount on your purchase here.

Magic Bullet Juicer, Smoothie Blender with 2 Speed Control & 2 BPA-Free 20Oz Sport Cup

Strawberry creamy protein shake

• Time: 10 minutes
• Serving size: 1 shake jar
• Yields: 1 serving
• 280 calories per serving
• Protein: 24 g

Ingredients:

• 1 cup strawberries
• one ripe banana
• 1  cup greek yogurt
• one tablespoon chia seeds
• vanilla essence 
• ice cubes
• Optional: handful of peanuts**

Instructions:

1. Add all ingredients in blender, starting with the yogurt. 
2. Blend until smooth and creamy. Then, add ice cubes and continue blending. . 
3. Serve chilled and you can also top with handful of peanuts.**

Blueberry protein shake

• Time: 10 minutes
• Serving size: 1 shake jar
• Yields: 1 serving
• 280 calories per serving
• Protein: 30 g

Ingredients:

• ¾ cup of blueberries
• ½  cup almond milk
• ¾ cup greek yogurt
• 1 scoop whey protein powder
• ice cubes
• stevia for sweetening

Instructions:

1. Add all ingredients in blender, starting with the milk and yogurt. 
2. Blend until smooth and creamy. Then, add ice cubes and continue blending. . 
3. Serve chilled and top with ground cinnamon. 

Banana nut protein shake 

• Time: 10 minutes
• Serving size: 1 shake jar
• Yields: 1 serving
• 290 calories per serving
• Protein: 25 g
  

Ingredients:

• 1 cup greek yogurt
• one banana
• 1 tablespoon peanut butter 
• 2 tablespoons stevia
• 1 tablespoon chia seeds
• vanilla essence
• ice cubes
• 1 teaspoon ground cinnamon

Instructions:

1. Add all ingredients in blender, starting with the milk and yogurt. 
2. Blend until smooth and creamy. Then, add ice cubes and continue blending. . 
3. Serve chilled and top with ground cinnamon. 

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Enjoy! Let me know your thoughts about these recipes in the comments below. Share these recipes with your friends on social media. 

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