How to Make a Protein Shake


Protein is made up of essential and non-essential amino acids. Your body needs protein for healthy cells, muscles and bones and to provide your body with energy. The only way to get these essential amino acids is through protein. If you feel you aren't getting enough protein, one good way to supplement your intake is through protein shakes.

Things You'll Need

  • Low-fat milk or soy milk
  • Whey protein powder
  • Frozen berries
  • Virgin coconut oil
  • Peanut butter
  • Banana
  • Blender
  • Add approximately 16 oz. of low-fat milk. You can also make your shake with plain or vanilla-flavored soy milk.

  • Add two-to-three scoops of whey protein powder which will give you 30-50 grams of protein. Whey is an excellent protein from cow's milk that feeds your muscles while boosting your immune system.

  • Blend your protein shake with the lid on for about 20 seconds and turn it off again.

  • Add one cup of frozen strawberries, blueberries or mixed berries. Not only are the berries good for you and provide your body with antioxidants, but this also acts as ice in your shake to give it a nice texture. If you'd rather not add berries, just add ice.

  • Add a tablespoon of virgin coconut oil to give it a great coconut flavor and enjoy all the health benefits for the heart, maintenance of cholesterol level and the protection from certain cancers that it provides. Coconut oil also increases your metabolic rate, which helps you loose weight naturally, and gives you energy while improving digestion and absorption of nutrients in the body.

  • Add one teaspoon of flax seed oil, if you desire. Flax seed oil is rich in Omega 3. These are essential fatty acids which help reduce cholesterol, blood pressure and arthritis. It also kills some cancer cells and provides many other health benefits.

  • Blend your shake well, going from a medium setting and gradually to high until thoroughly blended.

Tips & Warnings

  • If you wish to sweeten your shake further, use stevia, which is a natural sugar, instead of artificial sweeteners.
  • Add a banana to make your shake a little sweeter while adding potassium and fiber.
  • Use a tablespoon of peanut butter, if desired. Peanut butter is known to reduce hunger and food cravings more than any other food. You can also use chocolate-flavored protein mix which goes well with peanut butter. Don't use berries, yogurt or bananas with this recipe.
  • Add natural vanilla yogurt if you like thicker shakes.

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