How To Make A Protein Shake At Home [5 Easy Steps]

how-to-make-a-protein-shake-at-home

Before going to the tutorial of How To Make Protein Shake At Home you first need to know

What is Protein Shake?

A protein shake is nothing but a mixture of all the ingredients which you require for your body into one glass.

It is a clever way to consume all the required protein as well as vitamins, carbohydrates in one go. Because eating an individual protein, carbohydrates are sometimes boring and time-consuming.

It contains all the essential nutrients you require to satisfy your certain intakes.

Protein shake at home will give you a boost to muscle recovery and also gives you enough amount of protein and energy by a sort of natural means.

Why To Make Protein Shake At Home?

  • Those who don’t afford a protein powder can go for making protein shakes at home.
  • It will not only fulfill your protein intake but also it will provide your protein in natural means.
  • You will also get the freedom to change your flavor as per your choice.
  • You will be free from pimples or any other side effects you get when you drink less water while consuming whey protein powder.

To Make Protein Shake At Home With 5 Easy Steps

So here is who you have to decide that you want protein shake for what is it for to gain weight? or is it for muscle building?

We have both to offer homemade protein shakes to gain weight and also homemade protein shakes for muscle building.

Homemade Protein Shakes To Gain Weight

Recipe 1:

Ingredients:

  • Toned milk 2 cups
  • 2 bananas
  • Oats 50 grams
  • 1tsp honey
  • Cocoa powder

Requirements:

  • Mixer Jar
  • Mixer grinder

** Precautions: Blending should be done under the guidance of any adult.

* To make a high-quality homemade protein shake to gain weight you need to follow some super simple steps.

Step 1: Firstly, you have to take an empty jar and pour 2 Cups of toned milk into it. [ 218 calories ]

Benefits: high in Calcium, Rich in Vitamine C and Vitamine D

Step 2: Then, you will require 2 bananas to cut them into small pieces and add it into the jar. [ 234 calories]

Benefits: It improves digestion, Rich in potassium and Vitamine B6

Step 3: Add 50 grams of oats(whole grain oats) into the jar. [ 201 calories ]

Benefits: High in fiber, Good for your heart, Controls blood sugar.

Step 4: Then, add Natural peanut butter 2 tablespoons to get the healthy fats and required proteins. [ 196 calories ]

Benefits: Rich in antioxidants, Healthy fats, High protein

Step 5: The last thing, add 1 tablespoon of honey into the mixture(JAR) and mix it in a mixture grinder. [ 67 calories ]

Benefits: Good for your skin, Probiotics, provides essential nutrients

Step 6: unsweetend cocoa powder(optional) For taste. [ 12 calories ]

After it becomes like a smoothy stop the mixture if it is thick then add some water to make it smooth, Your homemade protein shake is ready.

Calories count: 979

You will get 979 calories from this protein shake at home.


Recipe 2:

Ingredients:

  • Toned milk 2 cups
  • 2 bananas
  • 10 almonds
  • 10 cashew nuts
  • 4 dates without seeds

Requirements:

  • Mixer Jar
  • Mixer grinder

** Precautions: Blending should be done under the guidance of any adult.

* To make a high-quality homemade protein shake to gain weight you need to follow some super simple steps.

Step 1: Firstly, you have to take an empty jar(mixer Jar) and pour 2 Cups of toned milk into it. [ 218 calories ]

Benefits: high in Calcium, Rich in Vitamine C and Vitamine D

Step 2: Add 2 bananas, cut into small pieces and add it into the jar. [ 234 calories ]

Benefits: it improves digestion, Rich in potassium and vitamin B6

Step 3: Then, you have to add cut 10 pieces of cashew nuts and add to the mixture. [ 83 calories ]

Benefits: Healthy Heart

Steps 4: Don’t forget almonds add 10 almonds into the jar. [ 79 calories ]

Benefits: Rich in fiber and protein

Step 5: Finally, add 4 dates remove its seed and add to the mixture and one last thing mix it in a mixture grinder. [ 254 calories ]

Benefits: Help maintain bone mass

After it becomes like a smoothy stop the mixture if it is thick then add some water to make it smooth, Your homemade protein shake is ready.

Calories count: 828

You will get 828 calories from this protein shake at home

Nutritional Value you will get from this protein shake at home.

Protein: 28.9
Fats: 14.6
Carbs: 145.5
Fiber: 12.2


Recipe 3:

Ingredients:

  • Basil seeds (Sabja)
  • 2 bananas
  • 500 ml fresh curd (Dahi)
  • 2 tbsp peanut butter
  • Water

Requirements:

  • Mixer Jar
  • Mixer grinder

** Precautions: Blending should be done under the guidance of any adult.

* To make a high-quality homemade protein shake to gain weight you need to follow some super simple steps.

Step 1: Firstly, take basil seeds(Sabja, सब्जा ) and put it into water let it soaks for some time 10 minutes Keep it aside for a while. [ 75 calories ]

Benefits: Rich in Vitamine K, Protein

Step 2: Secondly, you have to take an empty jar(mixer Jar) Add 2 bananas, cut into small pieces and add it into the jar. [ 234 calories]

Benefits: it improves digestion, Rich in potassium and vitamin B6

Step 3: Add 500 ml fresh curd (Dahi) into the mixture. [ 300 calories ]

Benefits: For stronger bones, Healthy Digestion

Step 4: Then, add 2 tablespoons of natural peanut butter into the mixture of ingredients. [ 196 calories ]

Benefits: Rich in antioxidants, Healthy fats, High protein

Step 5: Lastly, add 250 ml of water and mix it in a mixture grinder then add the soaked basil seeds to the final mixture and then your protein shake is ready.

After it becomes like a smoothy stop the mixture if it is thick then add some water to make it smooth, Your homemade protein shake is ready.

Calories count: 805

You will get 805 calories from this protein shake at home.

Protein: 29.9grams
Fats: 40.7grams
Carbs: 82.9g
Fiber: 6.1g


Recipe 4:

Ingredients:

  • Toned milk 2 cups
  • Oats 50 grams
  • 2 tbsp peanut butter
  • Honey 1 tbsp

Requirements:

  • Mixer Jar
  • Mixer grinder

** Precautions: Blending should be done under the guidance of any adult.

* To make a high-quality homemade protein shake to gain weight you need to follow some super simple steps.

Step 1: Firstly, you have to take an empty jar(mixer Jar) and pour 2 Cups of toned milk into it. [ 218 calories ]

Benefits: high in Calcium, Rich in Vitamine C and Vitamine D

Step 2: Add 50 grams of oats(whole grain oats) into the jar. [ 201 calories ]

Benefits: High in fiber, Good for your heart, Controls blood sugar.

Step 3: Then, add Natural peanut butter 2 tablespoons to get the healthy fats and required proteins. [ 294 calories ]

Benefits: Rich in antioxidants, Healthy fats, High protein

Step 4: The last thing, add 1 tablespoon of honey into the mixture(JAR) and mix it in a mixture grinder. [ 134 calories ]

Benefits: Good for your skin, Probiotics, provides essential nutrients

Step 5: Then the final step mix it properly with the help of mixture grinder and then your protein shake will be ready

After it becomes like a smoothy stop the mixture if it is thick then add some water to make it smooth, Your homemade protein shake is ready.

Calories count: 847

You will get 847 calories from this protein shake at home.

Protein: 32.2g
Fats: 38.8
Carbs: 89.5
Fiber: 5.3g


Homemade Protein Shakes For Muscle Building

Recipe 5:

Ingredients:

  • Toned milk 2 Cups
  • 1 Banana
  • Oats 50 grams
  • 2 – 5 egg whites
  • Cocoa powder

Requirements:

  • Mixer Jar
  • Mixer grinder

** Precautions: Blending should be done under the guidance of any adult.

* To make a high-quality homemade protein shake for muscle building you need to follow some super simple steps.

Step 1: Firstly, you have to take an empty jar(mixer Jar) and pour 2 Cups of toned milk into it. [ 218 calories ]

Benefits: high in Calcium, Rich in Vitamine C and Vitamine D

Step 2: Then, add 1 banana cut it into pieces and put it into the jar. [ 105 Calories ]

Benefits: Gives you instant energy, Rich in Carbs

Step 3: Add 50 grams of oats(whole grain oats) into the jar. [ 201 calories ]

Benefits: High in fiber, Good for your heart, Controls blood sugar.

Step 4: Add 2 – 5 egg whites as per your digestion limit as it increases heat in your body so you have to increase your water intake.
[ 34 calories/51 calories/68 calories/85 calories ]

Benefits: Provides lean protein,

Step 5: Finally, add cocoa powder for taste and mix it in a mixture grinder. [ 12 calories ]

After it becomes like a smoothy stop the mixture if it is thick then add some water to make it smooth, Your homemade protein shake is ready.

Calories count: 590

You will get 590 calories from this protein shake at home.

Protein: 50g
Fats: 25grams
Carbs: 80grams

2 thoughts on “How To Make A Protein Shake At Home [5 Easy Steps]”

Leave a Comment