Our body is an intelligent machine that thrives on a multitude of factors. One of the most important factors is- food. The food we intake directly impacts our body’s energy levels and nutrition. And with a busy lifestyle, it’s almost impossible to get a balanced meal with the right amount of fat, protein, carbs, fibre and other nutrients. Especially when trying to lose weight or gain muscle, most people alter diets to gain the desired outcome and often deplete themselves wrongly of the most important nutrients. An easy way to solve this is to create delicious yet healthy smoothies that can be consumed anywhere and anytime! Also read High Protein Vegetables - Sources of Plant Protein
Smoothies or shakes are tasty, nutritious, and, if charged with enough protein, can be a mini-meal in itself by keeping you fuller longer. Often made from a blend of fruits with a base of plant based milk or vegetables, protein mixes are added to the smoothie creating the best homemade protein shake that’ll instantly energise you. Find out more about how a protein shake for women and men can become a game-changer in your life.
Why include a protein shake as part of a meal plan?
Many people consume a protein shake for a variety of reasons, predominantly for:
- Muscle gain
- Weight loss
- Injury recovery
Including a protein shake for women and men supports the above by:
Increasing the feeling of being full
One of the toughest things to do when trying to lose weight is to control the habitual intake of food. Multiple hormones like peptide tyrosine-tyrosine, ghrelin and glucagon-like peptide are involved in stimulating appetite and control. Consuming a homemade protein shake beverage can significantly influence this hormone production and curb hunger levels. The protein rich and tasty mix can easily take you through till your next meal without you feeling the need to graze for an unnecessary snack, helping you stay in a calorie deficit for weight loss.
While a vibrant mix of food like eggs, meat, dairy, legumes- all are great sources of protein, a convenient and high quality option in today’s world is a homemade protein shake with protein powders. Mix them instantly in a drink or a meal and eat your way into a leaner, healthier you.
High protein diets push your body to burn more calories. The protein ingested is metabolised more than carbs or fat to burn more calories. Higher levels of protein in diets also stimulate the process of glucose production from proteins or fats, especially in the absence of carb intake. This process is believed to burn more calories in the body. That’s why an increase in protein through a protein shake using a mix or a homemade protein shake is highly recommended to take advantage of the metabolic boost in the body.
Bye bye belly
Probably one of the hardest parts to shed fat or weight from is the belly fat. Despite the regular exercises and healthy diets- it’s easy to feel like you’ve hit a block in fat loss when it comes to the body’s midsection. The magic to easily target this section is by including a high protein shake in your diet! Evidence suggests that topping up your protein intake through a nutritious homemade protein shake can influence visceral or abdominal fat loss. Losing weight around this section benefits other chronic conditions like heart diseases, insulin resistance and even reduces inflammation.
Easy to prepare
There are no excuses when it comes to prepping a good old nutritious homemade protein shake at the comfort of your own space. All you need is a protein shaker bottle or a blender, the protein mix, water or milk, and you are good to go! It’s nutritious, filling and meets your daily protein intake requirement for the best reasons! Here’s how to use one:
- Pour your base liquid of water, milk or juice into the protein shaker bottle. It is critical to add the liquid first before the protein shake powder to avoid lumps.
- Scoop or empty the measured sachet of a protein shake to the liquid in the protein shaker bottle.
- If the protein shake mix does not have any flavours, get creative and add fresh fruits, ice or chocolate to the mix.
- Close the protein shaker bottle and give it a good shake to mix well for at least 25-30 seconds to break any lumps resulting in a creamy, milkshake-like texture.
- Sip your delicious homemade protein shake after a heavy workout at the gym or as a meal replacement during a busy day!
Best Homemade Protein Shake Recipes
Before you rush to the nearest store or browse online to buy a protein mix, it’s important to understand a few factors. Most commercial protein powders available in the market come with ingredients that can adversely affect gut health, immunity and overall well being. If you look closely, they may contain ingredients that are harmful to the body, namely, artificial sweeteners and thickeners. Although they may be zero-calorie, chemically produced sweeteners can cause gastric distress migraines and eventually lead to weight gain.
Instead, opt for brands like Auric with 100% natural plant protein powder in different flavours that can be mixed in milk using a protein shaker bottle. It does not get simpler and has no preservatives, chemicals, emulsifiers, or stabilisers. With 21g of protein in each sachet, it helps hit the target and is easy to carry around too.
If you are looking for a homemade protein shake that is not only healthy but also sustainable during a diet or as a post-workout drink, consider the following top protein shake recipes. They are natural, free from nasty’s and taste exceptionally good too!
Chocolate protein shake at home
Make this protein shake at home for an aromatic, instant energy boost. The ingredients are carefully put together to ensure high protein levels while maintaining taste.
Toss one chopped apple, 2 pitted dates, milk, yoghurt, 1 tablespoon of cocoa powder and almond butter. Blend well and sprinkle grated dark chocolate for taste.
One of the best protein shakes and an absolute must have post gym; it holds 21gms of protein in one glass. It is perfect for post injury recovery, too, as it aids in repairing micro-muscle tears, getting you on your feet sooner.
Prep this homemade protein shake with coconut water, Greek yoghurt, 3 tbsp almond butter, 1 sachet of any protein mix, 1 frozen banana and ice.
Packed with everything that nature has to give, including protein, fiber, poly nutrients and probiotics, this protein shake for women and men is perfect fr breakfast, lunch or dinner.
Blend water, a cup of spinach, low fat yoghurt, 2 cups of mixed berries, 2 scoops of protein mix, 1 tablespoon flax seeds and walnuts to prepare this protein shake for women and men.
Choco-peanut butter banana
Sounds too good to be true, but it is what it is! A lush protein shake for women and men alike that’s easily digestible, also one of the best protein shakes just yet.
To prepare this protein shake at home, mix choice of liquid, 1 sachet of Chocolate flavoured Auric protein powder, 1 banana pulp, 1 cup spinach pulp , 2 tablespoons of peanut butter in a protein shaker bottle until smooth.
Swap your sugar laden coffee with a sachet of plant based vegan protein vanilla coffee flavoured Auric protein powder to prepare this homemade protein shake! Mix a sachet with milk in a protein shaker bottle, and you are good to go!
Coconut Almond smoothie
Decadent and delightful, start with 1.5 cups of water, add 1 scoop or 1 sachet of chocolate protein powder, 1 tablespoon unsweetened coconut flakes, 1 cup almond milk, ice cubes and 1 tablespoon of peanut butter in a protein shaker bottle. Shake till you mean it and sip onto the best protein shakes ever.
Fibre load with oats
Blend 1.5 cups of mixed berries, 1 cup milk, 1/4th cup oats, 1 teaspoon honey and 1tsp almond butter to prepare this homemade protein shake. Make sure to use a protein shaker bottle to get the best results. The perfect mix of antioxidants, great fats and more fibre than any of the best protein shakes can provide!
Ragi Banana shake
Excellent source to improve haemoglobin levels while filling your tummy, ragi is a great option for preparing the best protein shakes. Mix 1 large banana, 2 tablespoons of ragi powder, 1 tablespoon chia seeds, 5-6 almonds, 1 cup milk, 1 tablespoon powdered jaggery to a quarter cup of warm water. Make sure to use warm water in a blender rather than a protein shaker bottle to get a good consistency using ragi.
Mango- Almond Shake
This can easily be a delicious treat rather than just a protein shake at home. With the perfect mix of protein and carbs, this is great for post work out replenishment!
Blend one cup mango, almond milk, cashew nuts, chia seeds and chilled yoghurt.
Vibrant. Sweet. Stunning. Make this homemade protein shake using coconut water, yoghurt, frozen raspberries, half a raw beet, 1 tablespoon hemp seeds. Blend and consume!
Try these superbly delicious and easy homemade protein shake recipes at home pre or post workouts for the best results. Don’t forget; a lean body comes with the right amount of nutrition, calorie deficit and a good amount of rest! If you are looking to gain weight, enjoy these protein shake at home in addition to 3 meals a day. Ensure to speak with your dietician or doctor before planning your body goals!
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.