3 Recipes to make your own protein shakes, and where to find high-quality plant-based protein
Protein-rich beverages are currently very popular. In this post, I will show you how to make your own potent protein shakes using natural ingredients.
This is easy and without artificial ingredients of common finished products. So you really know that what you’re drinking not only tastes good, but actually is good for you.
Protein shakes for muscle building and dieting. All three recipes have been tested, and I find them recommendable. They definitely boost your protein intake and taste delicious at the same time; thus, they’re worth a try.
Protein is vital to our bodies. He needs it for a healthy immune system, cell building, creating enzymes and hormones, transporting oxygen and fat and much more.
There is a distinction between animal (meat, eggs, dairy products, etc.) and vegetable protein (peas, beans, and so forth).
Vegetable protein is easier to metabolize than the one obtained from animals, leaving the body more energy reserves. In addition, protein-rich food provides a fast satiety without having many calories.
No wonder, then, that protein drinks are enjoying ever greater popularity. Athletes drink it to build muscle, and nutrition-conscious people, who want to get rid of a few pounds, replace it with whole meals. But beware! Too much protein can be harmful.
The market for finished protein shakes has literally exploded. Unfortunately, these “ready to consume” products often contain chemical additives such as dyes, artificial flavors and flavor enhancers.
Even the proteins advertised as high quality are often heavily modified (denatured) and artificially produced.
So the best solution is to make protein shakes yourself and save money, doubts regarding the product and calories.
To prepare your own protein shakes, you should preferably use pure/organic ingredients. One component from each of the three item-lists below is essential in your energy shake.
Feel free to replace animal fats with herbal alternatives, such as rice or almond milk and pea proteins. Your protein shake should definitely contain the following three components to achieve the desired effect:
Protein: cottage cheese, milk. Herbal alternatives: rice or soy milk and pea proteins
Carbohydrates: oatmeal, carbohydrate-rich fruits like bananas
Fats: olive oil, linseed oil, nuts of all kinds or flaxseed
You can refine your shake at will with fruit, honey or spices (you will find a large selection in the organic market.
If you are still unsure, just try one of the three recipes we have selected for you.
Make a protein shake with blueberries and almonds
It’s that easy: Put all the ingredients in a tall container and then mix vigorously! Or, for a creamier texture, use a blender.
For this recipe you need the following ingredients in organic quality:
300 ml of milk
100 g of lean curd
100 g blueberries (fresh or frozen)
two tablespoons of ground almonds
three tablespoons of oatmeal
a teaspoon of honey
Just mix all ingredients well with a blender or similar and enjoy it!
Shake da’ banana
170 g of lean curd
a tablespoon of honey
three tablespoons of grated almonds
First, crush the banana with a fork and mix with the lean curd. Then add the remaining ingredients and finely puree in the blender. Bottom-up!
The vegan shake with vanilla – rice & pea proteins
800 ml of rice milk
250 grams of fresh blackberries – they are rich in vitamins and antioxidants.
Juice from an orange
a tablespoon of Chia seeds
a tablespoon of pea protein (eg from ** Amazon)
one tablespoon of rice protein
a vanilla pod
Put all ingredients in a tall container and mix well with the blender for about 30 seconds. Cheers!
Where to get my daily high-quality protein from plants
Even from herbal products, you can obtain enough protein. Many people are frustrated because they believe that only meat products contain high-quality protein.
Therefore, let me quickly show you a few healthy plant foods that you can use to add high-efficient proteins to your diet. So much that it’s even enough to meet the requirements of an athlete.
Vegetable foods rich in protein: legumes, seeds and nuts
Although whole grains and some vegetables and fruits are good sources of vegetable protein, legumes, seeds and nuts are the particular rich protein sources. Nuts, furthermore, contain healthy fats, which many people often neglect in today’s diet:
Nuts as vegetable proteins
Nuts contain a lot of protein – but also fat.
For example, walnuts and hazelnuts consist of about 16 percent protein, and peanuts even contain almost 30 percent. Since nuts are very high in fat, you should still consume no more than about a handful daily.
These little power foods contain slightly less protein than nuts. On average, these provide about 7 percent of protein.
Kidney beans contain almost 8 grams of protein per 100 grams, raw peas and lentils about 5 grams and soybeans even 12 grams of protein. Because legumes are very satiating and low in calories, you can munch on them more frequently.
Even seeds contain a lot of protein. Both flaxseed and sesame contain more than 20 percent protein. Sunflower seeds provide 26 grams of protein per 100 grams, pumpkin seeds even 36 grams. Mixed with the salad or baked in bread, you can easily increase your protein intake with seeds.
Protein powder: Dietary supplement from plant foods
If you cannot meet your protein needs with nuts, seeds and legumes, you can also use vegetable protein powders. This is useful if you are allergic to nuts, soybeans or legumes or have a particularly high protein requirement, such as because you run competitive sports.
Hemp for energy
A concentrated protein source in powder form is hemp protein. This dietary supplement is gluten-free, contains no soy, nuts or legumes and, therefore, almost everyone can tolerate it. With just under 50 grams of protein per 100 grams, however, the protein content for a protein concentrate is comparatively low.
Also, rice protein is free from common allergens. It contains about 80 percent protein.
If you look for vegan protein powders, you will also find soy protein or pea protein, as well as protein blends from various plant protein sources.
Which protein powder you best tolerate, you have to find out for yourself. In any case, we recommend that you first increase your protein intake through the foods mentioned above.
Protein powders can supplement, but not replace, a balanced diet and an overall healthy lifestyle.
In addition to legumes, seeds and nuts, soy-based products are also rich in protein. These include tofu as well as soy yogurt or soy milk.
The clear message I wanted to get across with this post is that you do not need to resort to industrial products. Protein really is available in abundance – even if you are vegan. Preparing your own potent protein shakes usually doesn’t take longer than five minutes.
You’ll spend almost the same amount of time to fetch the store-bought container, open it, measure the quantity and mix it with your chosen beverage. With a shake made from scratch, at least you know what you’re feeding your precious body.
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