Healthy Protein Shake – 5 Must-Have Recipes

People who want to gain muscle mass and lose weight are constantly introducing a healthy protein shake  as their favorite dietary supplement. While a complete and healthy diet is required to achieve your goals, these drinks are the perfect complement to a healthy diet.

It is true that there are several industrial formulas on the market that allow you to prepare a cocktail almost immediately. Some of them require additional ingredients, others do not.

However, there are natural recipes that offer high-quality concentrated protein that is provided in certain foods. So try to make a protein shake yourself with drowa !

Are you still not including them in your meal plan? Despite the fame of protein drinks, many people still do not know what they are for. Therefore, we want to review the main benefits of a protein shake and then introduce you to five ways to prepare it at home. See how important it is!

What are the benefits of a healthy protein shake?

Including protein shakes in your diet is an effective method to help meet your daily protein needs. As some people know, sedentary people need at least 0.8 grams of protein per kilogram of body weight, while up to 2 grams is necessary for sports.

This essential macronutrient is part of the body’s main structures and is involved in important processes such as metabolism and hormone secretion. Thus, its proper assimilation helps to take care of health and improve weight. But why is it worth drinking a healthy protein shake every day?

• It is a supplement supporting the development and maintenance of muscles, especially with regular physical training.
• It contains energy ingredients that optimize physical and mental performance.
• It also prevents injuries and muscle spasms during and after exercise.
• It strengthens the immune system and reduces the risk of infection.
• It also makes it easier to maintain a healthier diet to control excess weight.
• In addition, it gives a feeling of fullness, which helps not to overeat.

Delicious protein shakes in your diet

Many protein-containing foods, such as vegetables, seeds, or nuts, can be useful if you want to make a healthy protein shake. All shakes prepared according to the recipes below can be drunk before or after training.

1. A healthy coconut milk and mint smoothie

In addition to its high protein content, this delicious drink also contains fatty acids, carbohydrates as well as vitamins and minerals. Therefore, it is ideal for improving physical fitness as well as for strengthening muscles.

Ingredients

• ½ cup of coconut milk (125 ml)
• ½ glass of water (125 ml)
• 6 spinach leaves
• 1 tablespoon of mint leaves (15 g)
• 3 tablespoons of vanilla protein powder (45 g)
• Ice cubes (at your discretion)

Preparation

• Put all ingredients in a blender and beat until you get a smooth drink.
• To eat it, do not strain it through a strainer and drink it as soon as possible.

2. A healthy protein shake with avocado, blueberries and almond milk

This alternative is one of the most complete and delicious protein shakes out there. It contains high-quality proteins, antioxidant compounds and healthy fatty acids. In addition, it provides dietary fiber and is good if you are anxious or suffer from poor digestion.

Ingredients

• ½ ripe avocado
• ½ cup of blueberries (100 g)
• 1 cup of almond milk (250 ml)
• 1 teaspoon of chia seeds

Preparation

• Remove the flesh from half a ripe avocado and mix in a blender with blueberries, almond milk and chia seeds.
• Make sure everything is well combined and serve immediately.

3. Smoothie made of soy milk, banana and peanut butter

For an “extra” dose of plant-based protein, choose a healthy soy protein shake. Its ingredients are low in calories and at the same time provide the body with carbohydrates, fats and antioxidants.

Ingredients

• ½ cup of soft tofu (100 g)

• 1 cup of soy milk (250 ml)
• 1 frozen banana
• ½ tablespoons of peanut butter (5 g)

Preparation

• Add all ingredients to a blender and then beat for a few minutes.
• When all ingredients combine well, serve immediately.

4. Yoghurt and fruit cocktail

If you want to energize your body with a protein shake, try this yogurt and fruit recipe. Due to the combination of ingredients, it is ideal for consumption before training or for breakfast.

Ingredients

• ½ cup of skim milk (125 ml)
• ½ cup of strawberries (100 g)
• 1 cup of plain yogurt (250 ml)
• ½ glass of orange juice (125 ml)
• 2 tablespoons of whey protein powder
• 1 tablespoon of honey

Preparation

• In a blender, beat all ingredients at high speed until you get a smooth and uniform consistency without lumps.

• Then serve by adding ice to taste.

5. Oatmeal and bananas

Rich in fiber, protein and antioxidant compounds, this healthy protein shake is one of the favorite drinks. The delicious taste of its ingredients makes drinking this cocktail a real pleasure. It is recommended to consume it before training or in times of great fatigue.

Ingredients

• 4 tablespoons of oats (60 g)
• 1 ripe banana
• ½ cup of skim milk (125 ml)
• 1 tablespoon of protein powder (15 g)
• 1 tablespoon of honey (15 g)

Preparation

• Add oatmeal to a blender and beat with chopped banana and skim milk.
• Then, when the consistency is uniform, add the protein powder and honey.

• Then whisk again and serve immediately.

Do you dare to prepare these drinks to supplement your diet? As you can see, they are easy to make and have many advantages. Choose the healthy protein shake you like best and let us know what it tasted like.