Making a Homemade Protein Shake
Scour the market and you will find just about every flavor of protein drink, and every nutrient configuration, as well. Each company makes theirs a little different and tries to find a marketing edge to put their product at the top. Because of this, almost everyone should be able to find a product that they can use on a regular basis. However, there are still some people who prefer to make their own, homemade protein shake.
Making a Homemade Protein Shake
There are two versions of the homemade protein shake. The first version uses a protein powder base and then you add the additional ingredients and flavoring. Many people prefer to buy unflavored, or vanilla, protein powders and then add their own flavor twists. Flavor extracts, syrups, fruits, and even vegetables can be added for flavor. Healthy oils, flax seed, and fruits and vegetables can be added for additional nutritional value. When mixed with milk the protein content rises, as does the total caloric amount. For those individuals looking to gain weight with a protein powder, cream, eggs (substitutes or powder, not raw), corn starch, and other additives can be thrown in to boost the total calorie count.
The second version of homemade protein shakes requires a little more work. It is generally less expensive, but requires pulling together all the ingredients yourself. There are many ingredients that can be used to increase the protein content, and make a true protein shake. To start, we have the base. This can be water, milk, or a combination. A skim milk base is a good way to start, it allows the addition of other ingredients, and it mixes well. Next comes the protein content. First, let’s look at the liquid choices. Cream, liquid (pasteurized) egg substitutes, buttermilk, and evaporated milk all make good choices for additional protein. Powdered choices allow you to pack more protein in a smaller amount. Nonfat powdered milk adds 8 grams of protein and 12 grams of carbohydrates in a one-third cup serving. Powdered egg products add even more punch in a small package, although the flavor and consistency can be an issue if too much is used. Powdered egg products add about 6 grams of quality protein in a 2 tablespoon serving.
There are other ingredients that can be added for flavoring and protein. Peanut butter is a good choice for those who like peanut butter. Almond butter may be another good choice. Some people choose to puree some nuts and seeds and throw them in. After the protein content is taken care of, flavoring and total caloric content can be adjusted with other ingredients. Fruits, sugar (or sugar substitutes), flavor syrups (fat-free and calorie free flavorings are available), and flavor extracts are all ingredients that can be adjusted to taste.
Homemade Protein Drink Example
- A shake with 12 oz of skim milk
- 4 tbsp powdered egg
- 1/4 cup of evaporated milk
- 1/3 cup of powdered milk
- 1 tbsp stevia
- 2 tbsp of DaVinci Syrups Chocolate
- 2 tbsp of DaVinci Syrups Banana
All blended with 2 ice cubes in a blender will provide a very thick, smooth chocolate banana protein shake.
Nutritional breakdown of this shake is as follows:
- Calories- 440
- Protein- 37 grams
- Carbohydrates- 38 grams
- Fats- 8 grams.
Powdered milk can be purchased very inexpensively, one source had a 5 lb bag for under $25. Powdered egg product can also be found fairly inexpensively, around $16 for 2.25 pounds (which is equivalent to almost 90 eggs.)
Homemade protein shakes can be made using commercial protein powders, or by using protein rich ingredients in a milk base. Either shake will provide complete proteins, but some people prefer the ease and convenience of using commercial protein powders, while others prefer the versatility, and cheaper cost, of using their own ingredients. Either way, a homemade protein powder gives you the ability to tailor the taste and consistency to your needs and preferences. It doesn’t take a gourmet to whip up a delicious homemade protein shake, just your imagination and some dry bulk products.
If you wish to just purchase some pre made protien shakes then you might take a look at out article on the best protein shakes.