How to Make Your Own Protein Shakes
Instant protein shakes are expensive and they contain abstract ingredients that you may be uncertain about. If you build your own protein shakes you save money while understanding what it is you are putting into your body. The base of protein shakes is a protein powder. You can buy protein powders in bulk without all of the other additives at a fraction of the cost. There are whey proteins and there are whey protein isolates and soy protein isolates. Whey protein contains more fat whereas in protein isolates there is only a trace amount. Because these protein powders do not have any additives you can do anything you like with them. You can make smoothies or shakes.
I recently found soy and whey protein isolate at the grocery store! It is a new product offered by President's Choice! I was very excited about this discovery because it was only 17.99 for a huge container! Protein isolates go a long way because it is pure protein that you add other ingredients to rather than the protein shake powders that contains sugar or sweeteners, dry milk etc. I would not recommend following the instructions on the package. It is best to pre-make your shakes and smoothies and let them sit in the refrigerator if you can. This will allow the protein powder particles to absorb moisture from whatever it is you are mixing with it. If you drink it right away its a bit gritty, although this is no different from premade shake mix products. The product I purchased comes with a huge scoop and recommends mixing it with 1 cup of liquid and boasts 25 grams of protein. This recipe is a little too thick in my opinion and I think its better to have two shakes a day with half of the suggested amount.
Fruit Smoothies: 1/2 of a banana, 1/2 cup orange, juice 1/4 cup fat free flavoured yogurt put everything in a huge cup and use a hand blender or a standard electric blender. I use a hand blender and a big glass because it is easier to clean up. Once everything is blended together, blend in 2 heaping tablespoons or 1 rounded coffee scoop of protein powder. You can make these in advance for the following day if you like. Add extra fruit or change the juice. This recipe is intended for ratio purposes. So make it with fruits and juices that you like. If you are making smoothies for the following day, in order to keep the blend fresh--be sure to put it in a tightly sealed container and do not leave any air space.
Try using berry powders to add more flavour and nutrition to your shakes and smoothies. Freeze dried berry powders contain essential fatty acids, amino acids, vitamins, fibre, potassium, iron, phosphorous and calcium. They also help to reduce bad cholesterol and get rid of free radicals. Be sure to do your product research and read labels before purchasing them. They should not contain preservatives, caffeine, or other fillers.
Shakes: These are easy to make when you are on the go. You will need a Tupperware "quick shake" (or a product that functions similarly). You can put all of the dry ingredients in your quick shake in advance. 2 tsp of cocoa powder or carob powder, 2 heaping Tbsp protein powder 2 Tbsp sugar (or 2 packets of a sugar substitute) Then add 1/2 cup skim milk or soy milk. Shake vigorously. Once the powder has been thoroughly mixed into the milk or soy milk, add 1 cup more of either skim or soy milk. If you enjoy soy milk, vanilla-flavoured brands make excellent shakes.
Try adding 2 tablespoons of Agar Agar Powder to your protein shakes to make them thicker while also adding protein and minerals. Agar Agar is a vegetable substitute for gelatin that comes from seaweed. It is colourless and tasteless. Two tablespoons is only 50 calories and it will add 1.2 g dietary fibre, 1 g of protein, 16 mg of sodium, 20% of your daily recommended iron, 30% daily recomended magnesium, 10% of your daily recommended calcium, and 4% of your daily recommended vitamin E.
Even if you don't work out, protein shakes and smoothies are a great way to add protein to your diet. Sugars and simple carbohydrates cause our blood sugar to rise rapidly and fall rapidly. When our blood sugar drops it stimulates our appetite. These extreme changes in energy levels make it difficult to maintain our willpower and to avoid poor food choices. Protein takes longer for the body to digest, which means that it provides a more consistent source of energy. While providing consistent energy, protein also requires more energy for the digestion process which means it will increase your metabolism. Make sure to check out the "Food Facts" when buying protein powders. They should still be provided if you are buying bulk (some health food stores sell protein powders by the pound).
Please Note: You can become dehydrated if you do not drink enough water when drinking protein shakes. If you do not feel well when you drink protein shakes, dehydration is the likely cause. For every protein shake you drink in a day drink 2 extra glasses of water.