How to Make Homemade Protein Shakes

Protein shakes are usually made with fruit combined with whey protein. They are used to supplement protein intake primarily for body builders and vegetarians. They can increase recovery rate after work-outs, increase lean muscle mass, and can also replace a meal. You can make a protein shake at home using just a few ingredients, and a blender.

Things You'll Need

• 1 cup milk 1 scoop of whey protein Banana Strawberries

Instructions

1. Add milk to a blender. Skim, 1 percent, 2 percent or whole milk can be used. Ensure the blender is turned off. Add one scoop of whey protein. Whey protein can be purchased online, at most supermarkets or at a local GNC.

2. Put the lid on the blender and blend at medium speed for around 15 seconds. Turn the blender off and remove the lid.

3. Peel the banana. Cut it into small circular sections, and add it to the blender. Wash and remove stems from several strawberries. Chop them into small pieces, and then add to the blender.

4. Replace the lid on the blender and begin blending on low speed. Gradually work up to the highest speed, waiting several seconds between each speed. This process should take at least 45 seconds and all fruit should be dissolved.

5. Pour the protein shake into a large glass and enjoy immediately, or chill in the refrigerator until ready to consume.

Tips & Warnings

• Protein shakes can be made using a wide variety of ingredients. Choose your favorite fruits and vegetables to create a protein shake perfect for your purpose. Wait 15 to 20 minutes after a work-out before drinking a protein shake. This is when the muscles are recovering and are in the biggest need of protein. For vegans, soy milk can be used instead of dairy milk.