Protein smoothies, also known as natural protein shakes, are a type of protein drink typically consumed after or before a workout to help with muscle recovery. Natural protein shakes usually contain frozen fruit/ice, natural protein powder, or a protein blend for nutrition
A natural protein shake is described as a drink that combines natural protein powder with water or another liquid. However, other ingredients may also be added. These protein shake flavours can be an easy addition to your diet, especially if you don't have access to high-quality protein foods.
Also read Top 10 Natural Protein Shakes
Why is Protein Important for a Healthy Diet?
Protein comprises amino acids found in lean meats, fish, beans, eggs, and dairy products. Protein is important for muscle growth and repair; indeed, studies show that people who consume protein blend for nutrition gain less weight than those who don't get enough.
So please give yourself a great head start on a healthy diet by including it in breakfast, lunch, or dinner. And if you like to fuel with quick protein shake flavours after your workouts, make sure it contains natural protein powder.
Is a Natural Protein Shake Good For You?
Natural protein shakes are healthier and better for you because you control the ingredients, making it a perfect protein blend for nutrition. The goal is to have low sugar and high protein, with no added ingredients:
- Aids with weight loss
- Helps build muscle and strength
- Functions as an appetite suppressant
- Boosts metabolism
- Repairs muscles from exercise
Incorporating Natural Protein Shake Into a Healthy Diet
A natural protein shake is a great thing to have after a hard workout to aid muscle recovery. They can also be consumed post-workout if they are high in protein or is an ideal protein blend for nutrition.
A natural protein shake is a wonderful addition to your diet, but they are only one piece of the puzzle. You need to ensure you get a range of nutrients through a balanced diet that includes vegetables, fruits, lean proteins, healthy fats, and vegetables. Here is an example of a meal plan that includes a protein blend for nutrition:
- Breakfast - You can consume oatmeal in so many ways as your breakfast!
- Lunch - Have a salad for lunch. It's always a mix of many veggies, protein, and healthy fats.
- Snack - Make a natural protein shake to boost your energy levels and eliminate the afternoon slump. You will feel full until dinner and have energy.
- Dinner - You have many meal choices! Make sure you have a mix of vegetables, protein, and fat.
Although your mind may immediately think of natural protein powder, there are many ways to add protein to your shake.
- Greek yogurt - Yogurt packs a punch in terms of protein!
- Cottage cheese - Cottage cheese can be added to your shakes, just like yogurt.
- Nuts - Add nuts or nut butter for extra protein to your shake. For the highest protein, add peanuts, almonds, or cashews.
- Seeds are also a great protein blend for nutrition. Add pumpkin, hemp, or flax seeds to your smoothie for an additional protein boost.
You can make your protein shake flavours at home and enjoy them with the right ingredients. You'll be eating healthier than ever before while still getting the protein you need to help build muscle and keep your metabolism going strong!
Natural protein shake recipes are the best way to get more protein into your diet. Protein shake flavours are easy to make and much healthier than store-bought versions. Here are 5 of our favorite natural protein shake recipes that we love to drink regularly. So try one of these DIY recipes today!
If you're looking for a quick bite or something substantial to eat when you're on the go, try a peanut butter chocolate milkshake. Peanut butter offers 8 grams of protein per serving.
5 Healthy and Delicious DIY Natural Protein Shake
Natural protein shake recipes are the best way to get more protein into your diet. Protein shake flavours are easy to make and much healthier than store-bought versions, so try one of these 5 DIY recipes today!
Peanut Butter Banana Protein Shake
1 tbsp of peanut butter(or any nut butter) + 1 banana + splash of almond milk
Put all ingredients in a blender and blend until thick and creamy. Pour the blended mixture into a shaker bottle. Once finished blending, toss a few frozen strawberries on top and enjoy!
Add chocolate syrup if desired. This classic combo is both easy to make and great for breakfast!
Homemade Dark Chocolate Peppermint Protein Shake recipe
This protein shake is perfect for any occasion. Natural energy from dark chocolate, along with peppermint extract, gives you plenty of natural energy to get you through your day. Plus, it tastes great!
The recipe is super easy, too. It takes no more than a few minutes to make! I like mine thick and full of chocolatey goodness, though!
One scoop chocolate natural protein powder, 1 tbsp cocoa powder 2 tbsp almond milk 4-6 ice cubes 1/4 tsp pure vanilla extract 1/2 tsp peppermint extract 1 cup water 1/2 tsp cinnamon (optional)
In a small blender container, combine all ingredients; cover. Blend until smooth, scraping the sides of the container occasionally. Serve immediately and Enjoy!
Tip: If you prefer thicker protein shake flavours, add additional almond milk or water while blending.
You can add a tablespoon or two of coconut oil if you prefer yours thinner.
Do let us know how you like it after trying this Homemade Dark Chocolate Peppermint Protein Shake Flavours!
Homemade Vanilla Protein Shake
Put 2 scoops of vanilla protein powder, 1 cup of skim milk, 1/2 cup of water, a dash of vanilla extract, a scoop of Splenda, and ice in a blender.
Mix until smooth. This simple protein shake flavours take just minutes to make, but it's packed with 18 grams of protein per serving. If you like your protein shake flavors thicker, add another half-cup of ice to increase volume without extra calories.
And don't forget to throw an orange slice into your glass. The orange flavonoids enhance the absorption of some key antioxidants from fruits and veggies. Add these ingredients together for a more powerful pick-me-up!
Homemade Coffee Protein Shake
These protein shake flavors are super easy to make. All you need is 1 banana, 2 tablespoons of instant coffee, a cup of frozen berries, unsweetened coconut milk (or any other non-dairy milk), and a teaspoon of cocoa powder.
Blend everything in a blender until smooth and creamy. Enjoy!
If lactose intolerant, replace vegan/non-dairy alternatives such as soy, almond, or rice milk. You can also use natural vanilla extract instead of almond extract if you prefer, but I find it makes it taste less like actual coffee and more like cake, so up to you!
This protein shake flavor is creamy and sweet, so feels very decadent but contains a massive 29g of plant-based protein per serving. Of course, feel free to add in extra calories by adding in some peanut butter (or any other nut butter) or ground almonds for some added crunch.
Homemade Berry Protein Shake
To create a big batch of creamy berry protein shakes, you'll need a few ingredients:
Frozen mixed berries, ground flaxseed (you can also use chia seeds), ice cubes, Greek yogurt (nonfat is best), maple syrup or honey, vanilla extract, unsweetened almond milk, and your favorite plant-based natural protein powder. The possibilities are endless.
Pour all your chosen ingredients into a blender, blend until smooth, and sip. This recipe makes 1 large serving. ( approximately 500 calories)
Tips For Making Natural Protein Shake
The key to getting a natural and tasty protein shake flavor is getting creative. Many of these ingredients have a completely different flavor in their raw form than when processed into a powder.
There are also dozens of natural ingredients with naturally occurring proteins, like eggs, peanut butter, yogurt, soybeans, and the list goes on! Keep experimenting with flavors! You’ll be amazed at how easy it is to come up with something that tastes delicious!
Post Workout Natural Protein Shake
Combine 3⁄4 cup of fat-free milk with 1 tablespoon of natural peanut butter and 2 scoops of chocolate whey protein powder. Add some ice cubes, blend, and enjoy. This is best when consumed right after a workout. It contains 607 calories, 16 grams of fat, 58 grams of carbs, 52 grams of sugar, and 44 grams of protein.
What You Need to Know Before Trying Natural Protein Shake
Common ingredients in natural protein powders are dairy, soy, egg, or milk. Some formulas also include casein, a milk derivative that breaks down slower than other proteins to provide a steady release of amino acids to your body.
Whey is by far one of the most common sources of dairy proteins. It's extracted from milk via filtration. Whey is a popular source of high-quality dairy proteins in powder form.
Popular plant-based natural protein powders come from peas, hemp seeds, and brown rice. It's also possible to make your own at home with everyday ingredients like chia seeds, flaxseeds, or cashews.
While commercial protein powders can be expensive, making your own at home is easy. There are many ways to mix and match ingredients, from different seeds to nut butter to coconut or almond milk. The best part about DIY blends? You know exactly what's in them! So now you have no excuse for skipping out on breakfast or an evening snack.
Some natural fruit powders (like vanilla or strawberry) can add more flavoring without increasing your calorie count. If you're following a vegan diet or prefer not to use dairy products, soymilk or almond milk work, but adding some banana will still make it taste buttery and indulgent.
Don't expect any homemade recipe to match up to a McDonald's Vanilla Milkshake, but if you're looking for healthy choices, there's no reason why they shouldn't! Also, remember that freezing your leftovers into popsicles will make them last longer, and stop being so hungry every time you open your freezer.
Are Natural Protein Shakes Good for Losing Weight?
You can make a natural protein shake at home with natural ingredients or buy one pre-made at a store. If you're concerned about weight loss, you should make your own. Studies show that people who purchase ready-made drinks lose less weight than those who make their own.
When people make their shakes, they use fewer additives and low-calorie substitutes like skim milk and light yogurt. And if you want to shed pounds, steer clear of any artificial flavors or sweeteners; studies show that adding these things may prevent weight loss over time.
Another benefit of making your own is that you can tweak it to fit your dietary needs by adding extra fiber or flaxseed oil for heart health, for example. Make sure your natural protein shake has no more than 200 calories per serving.
Even better: Combine whey protein isolate (which has 90 calories per scoop) with lower-calorie options like nonfat plain Greek yogurt (about 70 calories per 6 ounces) and almond milk (30 calories per cup). The combination will yield a slightly sweet drink loaded with muscle-building nutrients without wrecking your calorie count.
Authored By: Poorvi Chhajer
About the Author: Poorvi is a psychology graduate with a knack for writing and a belief in Ayurveda.