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This article was co-written by Shira Tsvi. Shira Tsvi is a fitness and fitness trainer with over 7 years of personal coaching experience and over 2 years of experience leading a sports team. Shira is certified by the National University of Physical Education and Sports and the Orde Wingate Institute for Physical Education and Sports of Israel. She practices in the San Francisco Bay Area.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 1,948 times.
Protein drinks are an essential ingredient to staying healthy, especially if you exercise regularly or lead an active lifestyle. Protein drinks are great and are a quick way to provide nutrition to help the body recover and stay healthy. You can easily blend your favorite fruits, protein powders and liquids together to create a delicious drink. Whether you have a blender or not, protein drinks are easy to make and only take a few minutes.
Steps
Make a protein drink with a blender
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Select background fluid. Make sure the blender is off, and pour 1 cup (240 ml) of milk or juice into the blender.
- If you want to make the drink thicker, add a few ice cubes first. Then, open the ice and liquid blender on medium speed for about 10 seconds to crush the ice.
- If you are allergic to dairy products, you can substitute soy milk, non-dairy almond milk, or coconut milk. Plant-based milk is often suitable for weight loss. [1] X Research Source Or you can use fruit juice instead of milk.
- Dairy-free protein powders are another option if you’re allergic to dairy products. Instead of milk-based protein powder, use soy protein, rice protein, or fruit powder.
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Supplement with whey protein powder. Using whey protein powder is one of the most effective ways to ensure you get enough protein for your body every day. After adding milk or juice into the machine, continue to add protein powder. Turn blender on medium speed for 15 seconds.
- Mixing protein powder with milk before adding other ingredients will ensure that the powder is completely dissolved and there are no lumps.
- Follow the directions on the protein powder packaging to use the correct amount needed for your drink. As a general rule, if you want to gain weight or build muscle, men should take 2 tablespoons; Women should take 1 teaspoon.
- Protein helps muscles grow after every workout.
Add fruit, yogurt and other ingredients. After mixing the protein powder and milk, you can add more ingredients to the protein drink. Fruits and yogurt not only add daily vitamins but also create a delicious taste. From nuts to frozen yogurt, there are countless options available to you. [2] X Research Source
- If you prefer vanilla latte, add vanilla protein powder and ½ cup (120 ml) of low-fat frozen yogurt to the drink.
- Replace regular milk with soy milk. Add 1 tablespoon (5g) almonds, 1 tablespoon (15 ml) unsweetened maple syrup, 1 tablespoon (15 ml) vanilla extract, and 1 tablespoon (15 ml) low-fat Greek yogurt to taste. created soy almond drink. If you are lactose intolerant, be sure to use lactose-free yogurt.
- If you like fruit, choose fruit-flavored whey protein powder or dried fruit powder. Then, add in a handful of berries like strawberries, blueberries, or raspberries, and skim milk. Add fruit after you have mixed the protein powder with milk or juice to make the drink smoother.
- You are free to mix yogurt, fruit and nuts together for the perfect drink. Add these extra ingredients after you’ve mixed the protein powder with liquid and ice.
Gradually increase the speed of the blender. After you have mixed all the ingredients, start the machine on medium speed. After the grinding noise of the blender subsides, especially when you have added ice cubes, increase the speed of the blender.
- Make sure the blender runs for at least 45 seconds or until the fruit is completely mashed.
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Turn off the blender. After the blender has run for about 45 seconds, turn off the motor and open the lid. Pour the drink into a large glass.
- Pour some of the drink into the cup first to taste. Evaluate whether the homogeneity is satisfactory.
- If you see or feel ice cubes, continue to run the blender at high speed for an additional 10 seconds.
- If the drink is too liquid, add a little milk or yogurt to increase the consistency.
Make protein drinks without a blender
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Find a large mixing bowl. You can use a screw-top water bottle and a large mixing bowl if you don’t have a blender. Also, if you have a spherical shaker or whisk, you can use it to mix the ingredients well.
- For this method, it is best to mix the liquids separately with the solid ingredients before adding them to the mix. You will have to crush the solid ingredients before adding them to the drink.
- You can use a non-electric food processor to mix fruit and other solid ingredients.
Pour the liquids into the jar. Pour 1 cup (240 ml) of milk or juice into the pitcher before adding the protein powder.
- If you don’t have a blender, it’s best not to add ice. Ice cannot be broken in a shaker and will prevent the other ingredients from fully mixing.
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Add protein powder. Just like with a blender, before you add anything, measure the protein powder into the jar. Use a spatula and shake the jar, or stir the mixture well with a fork.
- Unless you can finely grind nuts or chocolate with your hands, substitute with powdered flavoring. You can also use peanut butter instead of peanuts. Try almond milk instead of almonds, and use chocolate-flavored protein powder instead of chocolate.
- You can also buy fruit powder as an alternative to protein powder. Instead of using whey protein powder, you can use fruit powder that also contains the same nutrients as fresh fruit. If you choose fruit powder, put it in a jar instead of protein powder after you have poured milk or juice into the jar. [3] X Research Sources
- The easiest way to make protein powder is to add it little by little and stir well.
- By adding the protein powder to the jar little by little, you can ensure that not too much powder is absorbing the liquid at once.
- After stirring all the powder into the jar, close the lid tightly and shake for 10-15 seconds. Even if you don’t have a spherical whisk, shaking the jar will help dislodge any remaining protein powders.
Prepare fruit or other ingredients. Since you don’t have a blender, you’ll have to manually turn the fruit and other solid ingredients into a homogenous mixture that resembles a shake. Crush the fruit with a mortar and pestle, or use a bowl, fork and spoon. Mash the fruit until you have a homogeneous mixture, then add a little juice, yogurt or water. Use a whisk to beat the mixture until the desired consistency is achieved.
- It’s best to use soft fruit if you don’t have a blender. Fruits such as bananas, mangoes and berries are best suited. Berries are also a healthy choice as they are rich in antioxidants and vitamin C. [4] X Trusted Source MedlinePlus Go to source
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Add other ingredients. If you are mashing fruit to add to a smoothie, pour in the mixture at this point and mix or stir well.
- Also, if you want to use yogurt then add yogurt now.
- Stir the mixture 10 – 15 seconds or until desired.
- Screw the lid on and shake well to make sure all ingredients are mixed together.
- Taste. If you like it, you can now use the drink.
Advice
- Drink a shake within 15-20 minutes after you finish your workout. This is when the muscles need the most nutrients, such as protein.
- If you want to gain weight, use whole milk and add a teaspoon of protein powder. If you want to maintain a lean body, use skim milk.
- Add nuts, oatmeal, and yogurt to the mix for flavor and extra fiber. Nuts and nut butters are also good sources of healthy fats. [5] X Trusted Source Mayo Clinic Go to Source
- If you are a vegetarian, are allergic to dairy products, or want to use low-fat, cholesterol-free foods, you can use soy milk instead of regular milk. (If you have allergies, check the product labels of all ingredients before you start.)
- Don’t just take a protein drink and expect the change to happen quickly. Protein drinks aren’t magic drinks – you have to take them with a healthy diet and exercise.
- If you take a pre-workout protein drink, consider adding an electrolyte powder to stay hydrated.
- 2 cups (470 ml) skim milk
- 2 cups (450 g) cottage cheese
- 3 tablespoons vanilla protein powder
- 1/2 cup (120 ml) low-fat vanilla greek yogurt
- Your favorite fruit
- Sweetener (optional)
- 1 handful of ice cubes [6] X Research Source
- Coffee protein drink: 1.5 cups (350 ml) low-fat milk, 2 tablespoons vanilla protein powder, ½ cup (120 ml) low-fat coffee creamer
- Drink with berries: 2 tablespoons whey protein powder, 8 raspberries, 4 strawberries, 15 blueberries, 2 cups (470 ml) skim milk, 1 handful of ice
- Oatmeal and Peppermint Drink: 2 tablespoons chocolate-flavored protein powder, 1 cup (240 ml) unsweetened vanilla ice cream, 1 cup oats, 2 cups (470 ml) skim milk, ½ cup ( 120 ml) water, ½ teaspoon (2.5 ml) peppermint extract [7] X Research Source
- Banana smoothie: 1 banana, ½ cup (120 ml) milk, 10 almonds, 1 tablespoon protein powder, 1 handful ice cubes
- Chocolate peanut butter drink: 2 tablespoons protein powder, ½ cup (45 g) almond cereal, 1 tablespoon (15 ml) peanut butter, 1 cup (240 ml) skim milk, 1/2 banana, 1 tablespoon (15 ml) honey
- Frozen peach smoothie: 2 tablespoons vanilla protein powder, 1 cup (240 ml) unsweetened almond milk, 1 cup (250 g) frozen peaches, 1/2 cup (123 g) frozen pineapple, 1/2 banana, 2 cups (134 g) kale, 1 tablespoon (6.5 g) ground flaxseed
Warning
- Never put your hands or face into the blender without turning the power off.
- Remember to use fresh fruit and milk that has not expired.
- Make sure the amount of protein is right for your needs.
- If used incorrectly, the blender can cause injury. Remember to turn off the blender before adding the ingredients. Always close the lid tightly while the blender is running, or you can hold the lid by hand. Remember to read the user manual of the machine.
Things you need
- Blender
- Large water bottle with screw-on lid
- Spherical cage for water bottles (if blender is not available)
- Mixing bowl
- Spoon, fork, and spoon for grinding and stirring
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This article was co-written by Shira Tsvi. Shira Tsvi is a fitness and fitness trainer with over 7 years of personal coaching experience and over 2 years of experience leading a sports team. Shira is certified by the National University of Physical Education and Sports and the Orde Wingate Institute for Physical Education and Sports of Israel. She practices in the San Francisco Bay Area.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,948 times.
Protein drinks are an essential ingredient to staying healthy, especially if you exercise regularly or lead an active lifestyle. Protein drinks are great and are a quick way to provide nutrition to help the body recover and stay healthy. You can easily blend your favorite fruits, protein powders and liquids together to create a delicious drink. Whether you have a blender or not, protein drinks are easy to make and only take a few minutes.
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