How To Make a Protein Shake

For a tasty way to make your daily diet more protein rich, a high protein shake is a great option. You would particularly need protein if you want to build muscle or are exercising. Protein is there in a number of foods such as nuts and meat. However, smoothies and milkshakes with high protein content are an easy way of enriching your diet with plenty of protein. Below you'll find a simple way to prepare a high protein shake.

Gather Implements and Ingredients

Blender
Milk 1 cup
Frozen or fresh fruit
Peanut Butter 1 tablespoon (optional)
Whey protein powder
Ice Cubes

Decide on your protein. The shake should compulsorily have protein powder but the other ingredients can be changed as per your taste. The majority of shakes have one or two scoops of protein powder. You can go for flavors such as chocolate or vanilla. Though whey protein has the best dissolving ability, you can also use other proteins like soy protein for example.

Select your fruit. Almost any fruit combination may be made use of in a high protein shake. The fiber and potassium content of bananas make them well-liked. Berries are also suitable for a protein shake. If you have frozen fruit, you can use less ice.

Select the milk. You can use any type of milk. If you want to put on weight, use whole milk. If you want to lose weight, use skim milk and if milk is a complete no for you; soy, almond or rice milk can be considered. As an alternative for the milk base, you can use fruit juice. If you want your shake to be thicker, you can replace milk with natural yoghurt. However, remember to keep atleast a small quantity of liquid so that you can dissolve the protein powder in it.

Select the other ingredients. You can use fruit juice and honey to lend sweetness to your shake. It is preferable to use honey rather than sugar because the former contains nutrients such as zinc and amino acids.

Make the shake. Put some ice cubes in the blender (3 to 6) and pour the milk over them. After this, add the other ingredients like fruits, and protein powder. The thinner you want the shake to be, the more should be the quantity of liquid ingredients. Mix the ingredients on high for 120 to 180 seconds.

Proper usage of the blender is important to avoid bodily harm. Before you put the ingredients into the blender, ensure that it is off. When the blender is on, ensure that the lid is tightly fixed otherwise use your hand to keep the blender in position. Avoid using stale fruits or milk that has already expired to make your shake.