How to Make a Protein Shake at Home | 5 DIY Recipes & Benefits

These days, Protein shakes have gained a lot of popularity as an instant nutritional supplement, especially among fitness freak and health-conscious individuals. But what makes these shakes so appealing is that it can be made at home. Today, let’s see some benefits of a protein shake at home! These convenient and delicious shakes have become an important diet for fitness enthusiasts and health-conscious individuals.

So, let’s see how to make protein shake at home, what are its benefits and when is the best time to consume it.

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Benefits of Protein Shake

1. Muscle growth and repair-

Protein shakes are very helpful in muscle recovery and growth. After going through an intense workout, muscles undergo stress, so to avoid any chances of wear and tear, consuming a good protein diet is necessary.

It is proven that individuals who consume protein supplements alongside hard training, experiences significant improvements in muscle size and strength.

2. Weight management-

Protein shake helps in weight loss and management. Having a protein diet gives you the feeling of fullness, which reduces the overall calorie intake. Protein takes longer to digest compared to carbohydrates, and that keeps you full for a longer time.

3. Convenience-

One of the best benefit of protein shake is its convenience. Preparing a protein shake is quick and easy. This makes it an ideal option for busy individuals or those on the go who still want to meet their daily protein requirements.

4. Supports healthy aging-

As we age, our diet becomes minimal, but still we will need something to maintain muscle mass and overall health. Regular consumption of protein supplements may help slow down muscle loss associated with aging, promoting better bone health and reducing the risk of falls and fractures.

5. Boosts metabolism-

You don’t believe it, but having protein shake in your diet is very helpful, as it helps to boost metabolism. Protein has a higher thermic effect than fats or carbohydrates, which means that your body will burn more calories to digest it.

6. Nutritional support for specific diet-

Protein shakes are beneficial for individuals, if we consider the limitations in diet and also in lifestyle. Vegetarians and vegans find it challenging to meet their protein needs through food alone, therefore, they need plant-based protein powders to fill the gap effectively.

DIY Home Remedies for Protein Shake

1. Banana Bread Protein Shake-

Ingredients:

• 1 frozen banana
• ¼ cup rolled oats
• 1 scoop vanilla protein powder
• 1 cup milk (dairy or non-dairy)
• 2 tbsp peanut butter
• ½ tsp cinnamon powder
• Optional: ice cubes, vanilla extract

Instructions:

1. Combine all ingredients and put it in a blender.
2. Blend for 30-45 seconds until smooth.
3. Pour into glasses and add toppings like banana slices or nuts if desired.

How long can you store it: This shake is best consumed fresh but can be stored in the refrigerator for up to 24 hours.

When to Consume: Ideal as a breakfast option or post-workout snack

2. Raspberry Beet Protein Shake-

Ingredients:

• 1 cup frozen raspberries
• ½ cup cooked beetroot
• 1 scoop vanilla protein powder
• 1 cup almond milk
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Place all ingredients in a blender.
2. Blend until creamy and well combined.
3. Serve immediately.

How long can you store it: Store in the fridge for up to 24 hours, but it’s best enjoyed fresh.

When to Consume: Great as a refreshing afternoon snack or breakfast

3. Tropical Protein Shake-

Ingredients:

• 1 cup frozen pineapple chunks
• ½ banana
• 1 scoop vanilla protein powder
• 1 cup coconut water or almond milk
• Optional: spinach for added nutrients

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!

How long can you store it: Can be kept in the refrigerator for up to 24 hours.

When to Consume: Perfect for breakfast or as a post-workout recovery drink.

4. Chocolate Protein Shake-

Ingredients:

• 1 scoop chocolate protein powder
• 1 frozen banana
• 1 tbsp cocoa powder
• 1 cup milk (dairy or non-dairy)
• Optional: a handful of spinach or nut butter

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve chilled.

How long can you store it:  This shake can be stored in the refrigerator for up to one day.

When to Consume: Excellent as a dessert alternative or after workouts

5. Vegan Mixed Berry and Chia Protein Shake-

Ingredients:

• 1 cup mixed frozen berries (strawberries, blueberries, raspberries)
• 1 scoop plant-based protein powder
• 2 tbsp. chia seeds
• 1 cup almond milk

Instructions:

1. Place all ingredients into a blender.
2. Blend until smooth and creamy.
3. Enjoy and relax.

How long can you store it: Best consumed fresh but can be stored in the fridge for up to one day.

When to Consume: Ideal for breakfast or as an afternoon snack.

How and When to Drink Protein Shake

Protein shakes have become a staple in many diets, particularly among fitness enthusiasts and those looking to improve their nutritional intake. But it is also necessary to understand how and when to drink protein shakes that can significantly impact your health and fitness goals.

Post-Workout Consumption

• Muscle Recovery: The most widely recommended time to consume a protein shake is within 30 to 60 minutes post-workout. During this period, your body can utilize nutrients effectively to repair and build muscle tissue.

Pre-Workout Consumption

• For some individuals, consuming a protein shake before a workout can provide an energy boost and prepare the body for physical exertion. However, this approach may not be as universally beneficial as post-workout consumption.

Morning or Between Meals

• Drinking a protein shake in the morning can kickstart metabolism and help control hunger throughout the day. This is particularly useful for those aiming for weight loss

Age Considerations

Age plays a significant role in determining how and when to consume protein shakes:

• Younger Adults: Generally, benefit from post-workout shakes to support muscle growth and recovery after intense workouts.

• Older Adults: As we age, our bodies become less efficient at utilizing protein. Therefore, older adults may require higher protein intake to maintain muscle mass.

 Consuming a protein shake in the evening or before bed can be beneficial as it supports overnight muscle repair during sleep.

So, above are some of the best DIY protein shakes and also how to make a protein shake at home. These protein shakes are not only easy to make, but also versatile, allowing you to adjust ingredients based on your preferences and dietary needs. 

Before, choosing any of the protein shake from above, make sure you are not allergic to any ingredient and also keep in mind your age and lifestyle.

Have you ever tried any protein shake before?