Things You'll Need:
- Blender Protein powder Fruit Liquid Ice Optional supplements
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Step 1
Choose a protein powder. There are many different types of protein powder, and the only way to find one that suits you is to experiment. Whey protein has a good amino acid profile, and is very easy for most people to digest. You should avoid whey if you have a dairy allergy. Soy, rice and hemp protein powders are all widely available, and a good choice for vegetarians. Choose a protein powder that has the least amount of additives, and check the amount of calories and sugar. The unflavored powder will be the most versatile, but you can choose chocolate, vanilla, strawberry or other flavors.
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Step 2
Choose a flavor theme. The protein shake flavors you create will be limited only by your imagination. Add 1 cup of any type of fruit--pineapple, strawberries, blueberries, mango or cherries. Add some extras to jazz up the taste--2 tbsp. of almonds, heavy cream, peanut butter, coconut, oatmeal and cocoa powder are all good additions. Let your favorite drinks and desserts inspire you. Consider making coffee, pumpkin pie, egg nog or root beer float protein shakes.
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Step 3
Add a liquid. Add 8 to 12 oz. of milk, soy milk, coconut milk, juice or water to one to three scoops of protein powder, in a blender. The liquid you choose will depend on your mood, what you have on hand, and what will go with the other ingredients. Add four ice cubes to the blender.
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Step 4
Add some extra nutrition. Protein shakes are a good way to take those powdered or liquid supplements that are kind of icky by themselves. The flavor of the shake will mask the taste of the supplement. You can consider adding calcium/magnesium powder, Omega-3 fatty acids, creatine (for bodybuilders), flax seeds, fiber powder or probiotics. You can add a small handful of chopped broccoli, or a few leaves of kale, spinach, or lettuce as well. You will never notice the veggie taste, but your body will thank you for it.
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Step 5
Assemble and blend. Once all the ingredients are in the blender, blend thoroughly. You may need to stop the blender a few times and stir the ingredients, or add more liquid, so that everything gets mixed in. Serve immediately for best results, as protein shakes do not improve with age.
