Making Protein Shake Without Using Store-Bought Protein Powder

Photo by: Bigstockphoto
Photo by: Bigstockphoto

A protein shake in an important part of fitness, especially if you are building muscles. Unfortunately, store-bought protein shake powders are full of preservatives, extenders and mystery ingredients you can’t pronounce. The good news is, you can make your own protein shakes from scratch! Making your own protein shake is easy, affordable and it’s healthier than any store-bought mixes. You’re guaranteed that you’re taking nothing but nutritious, wholesome foods. In today’s post, we are giving you tips on protein powder substitutes you can use to make your own protein shakes!

Dairy Products

Dairy products add creaminess to the shake and boost its protein content. The base of a protein shake is always milk. Milk yields about 9 grams of protein per serving. The kind of milk you use will depend on your caloric goals. For example, if you want to lose weight, you can use skim milk. If you want to pack on the muscles, use whole milk, and so on. You want your protein shake to achieve a creamy, thick consistency. You can do this by adding cottage cheese.

Cottage cheese is made up of casein protein. It’s a type of slow-digesting protein. It will provide all the energy you need for the day and amino acids to build muscle tissues. It will also improve the consistency of your protein shake. Even better, cottage cheese contains fewer calories than other dairy products! A dollop of cottage cheese is enough to replicate the ice cream-like viscosity of protein shake made from store-bought powders. Ricotta cheese is also another excellent additive to protein shakes. It yields about 16 grams of protein per serving. It’s digested faster and boosts muscle tissue production.

You can also use yogurt as substitute to Ricotta or cottage cheese. It works the same as cottage cheese, but it adds a punch of probiotic goodness to your drink. Yogurt yields about 8 grams of protein. It also contains beneficial bacteria that promote better digestive health. Yogurt is great if you are lactose intolerant.

Soy Products

If you can’t or won’t eat cheese, you can also use soy products as replacement. Soy products are rich in high-quality protein but are low in fat and calories. We recommend using silk tofu as a thickening agent to your protein shake. It yields 4 grams of protein per serving. You can also substitute milk with soya milk. It has the same creamy goodness of milk and all the protein you need to build muscles.

Nuts and Seeds

Did you know an ounce of nuts or seeds yields about 8 grams of protein? Nuts and seeds are also rich in beneficial fats, vitamins, and minerals. Popular nuts include almonds, peanuts, and hulled sunflower seeds. Nuts and seeds promote better cardiovascular health and help grow new muscle tissues. If you want to achieve a thicker consistency, use nut butter.

Nut butter yields around 8 grams of protein. It will make the protein shake consistency smooth, rich and thick.

Frozen Fruits

If you want to experiment with different flavors, try using a variety of low-calorie fruits. Add sliced frozen fruits with all your ingredients. Frozen fruits will thicken the consistency of the shake. The shake will taste better too! You can also add spices or extracts from vanilla extracts to enhance the flavors.


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