How to Make a Protein Drink

More and more people are going to the gym and working out these days. But there are plenty of people who are not getting enough protein in their diets, and this is especially problematic when you're working out. Whether you work out hard at the gym five days a week or simply walk around the block each morning, your body needs an extra boost of protein to function optimally. This article with give you some tips on making a quick and easy protein drink, which may become a regular meal for you, especially on those busy days when you're on the go.

Difficulty: Easy

Instructions

Things You'll Need:

• Milk/soy milk
• Protein powder
• Fruit (bananas, strawberries, blueberries)
• Ice cubes
• Yogurt
• Peanut butter (optional)
• Blender/mixer

Making a Protein Shake

1. 
   Add a scoop of protein powder

   Build from the bottom. Start with milk as your base, or soy milk if you prefer it or are lactose intolerant. Pour one cup into a blender, add one scoop of protein powder and a few ice cubes. You can buy the protein powder, in either diary- or soy-based form, at most groceries or vitamin shops. Blend for a few seconds until slightly mixed.

2. Choose your fruits. Milk and protein powder alone are O.K., but you might as well make your protein shake complete. Berries are an exellent choice, as well as bananas. Add 1/4 cup of berries and half a banana to the mixture. This will add some more nutrients to your shake.

3. 

   Add a few extras. If you want a little extra flavor, try adding natural peanut butter to your shake. Be careful not to overdo it; peanut butter, while very good for you, contains a lot of calories in a small serving. Yogurt can also be added for a little extra protein and flavor as well. Blend the mixture until the ice cubes are finely chopped.

4. Freeze your fruit. You can freeze the fruit you use to stop it from spoiling. This lengthens the time you can use it, and it also allows you to use skip the ice cubes. The frozen fruit will chill the shake quite a bit, and it also mixes better than ice cubes.

5. Add some carbs. If you've just finished a hard workout, try adding another scoop of protein powder, as well as some oatmeal. The oatmeal with give your body much needed carbohydrates, and the muscles will suck up the amino acids contained in the protein.

Tips & Warnings

• Use milk/soy milk as your base, as water dilutes the flavor.
• Freeze your fruit and use it instead of ice cubes.
• Use all-natural peanut butter.
• Be careful how much peanut butter you use, as it is extremely dense calorically.

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