Nowadays, many health-conscious individuals are on the lookout for quick and delicious meals that help build muscles and lose fat. However, not all people have the luxury of time to break out the knives and pans in the kitchen and prepare a fat-burning meal. For most people, it is much more convenient to grab a blender, toss in some ingredients, and make a homemade protein shake.
A homemade protein shake has many advantages. Compared to commercial protein smoothies, homemade protein shakes are generally friendlier on the budget. If your budget does not allow for expensive protein powders, there are a number of cheap protein-rich ingredients from the supermarket that you can combine. In fact, protein smoothies can be made with ingredients you probably already have at home such as skim milk, soy milk, eggs, cottage cheese, fruits, and flavorings.
What’s more, one can freely experiment with flavors and make it pleasing to the taste. Remember, most protein shakes in the market taste like chalk. Some are too sweet while others are too thick you almost have to eat it with a spoon. With homemade protein shakes, one can adjust not only the taste but also the consistency.
Whipping up a healthy yet tasty homemade protein shake is pretty easy. First, you have to select a base for your homemade protein shake. It can be anything from soy milk to almond milk, although the most common base for protein smoothies is skim milk. Almond and soy milks contain approximately six grams of protein per eight ounce of serving, while skim milk contains about eight grams of protein per eight ounce of serving.
After choosing a base for the shake, choose an ingredient that is high in protein. One perfect choice is cottage cheese. Because it contains casein, it is considered a “long-lasting protein.” Four ounce of cottage cheese contains about 14 grams of protein, although it is also a good idea to look for low-sodium and low-fat varieties.
Yet another popular choice for high-protein ingredient is raw egg, which contains about 5.5 grams of protein. Remember to wash the egg shells thoroughly before breaking it so as to decrease the risk of salmonella. Some studies suggest that organic, free-range eggs carry a lower risk of salmonella, although these eggs are slightly more expensive than the non-organic ones that most people buy.
Whipping up a homemade protein shake is not complete without throwing in some fruit of any kind. Aside from the nutritional value that it adds, fruits add consistency to the shake. Banana is a common choice, although fruits such as berries, oranges, and apricots are also popular. For extra protein, a lot of people add in some oatmeal, which contains approximately three grams of protein per 15 grams of serving. Some people add a few tablespoons of bran for the same purpose.
Simply adding all the above mentioned ingredients together and mixing them in the best blender for protein shakes can make a homemade shake that contains between 30 and 50 grams of protein. Hence, if you are looking for a perfect alternative for protein powders, a homemade protein shake made from low-cost, readily available ingredients is highly recommended.