Make Your Own Protein Shake: 3 Recipes and Tips

The many proteins make protein shakes filling and low-calorie drinks that you can also easily make at home. Find out what makes a healthy shake and how to make it yourself in our article.

Make your own protein shake: These are the ingredients that matter

An effective and, above all, healthy protein shake should contain certain ingredients that are not only tasty, but also make you fit.

• First of all, it is important that you use a high-quality protein source such as low-fat quark, yoghurt, skyr and milk. It contains casein, a satiating protein , and whey , a whey protein that is especially good after exercise. Last but not least, dairy products provide vitamins and minerals.
• Fats and carbohydrates are not unhealthy if they are not the right ones. Healthy fats not only make you feel full longer, but can even improve blood lipid levels. Nuts, linseed and chia seeds are suitable for this . Oatmeal contains good carbohydrates and important dietary fiber.
• Store-bought protein shake powders often contain hidden sugars. To avoid unhealthy sugar, you can use substitutes such as xylitol in your own recipes. But the same applies here: It is better to use it sparingly.

Protein shake recipes

Making your own protein shake is not only particularly easy, but also particularly healthy. Ready-made shakes often contain many chemical additives in addition to sugar . With our recipes you can conjure up protein shakes in no time at all that are naturally delicious.

• A basic recipe : Peel an unripe banana and cut it into small pieces. Put the banana pieces in the blender with 150g low-fat quark, 150ml water and 1 tsp honey and puree everything together. Tip: Natural skyr is a great vegan alternative to quark. Oatmeal, berries and agave syrup are perfect as additional ingredients.
• A vegan recipe – this shake tastes completely dairy-free: Mix 400ml rice milk, 125g blackberries, 1 tbsp chia seeds, 1 tbsp pea protein, 1 vanilla bean and some orange juice.
• Can it be hearty? This protein shake with vegetables provides the right protein boost and also tastes great: 1/4 bell pepper (cut), 1/4 cucumber (cut) and 50g halved cherry tomatoes with 1 tbsp low-fat quark, 1 tsp peanut butter, 100 ml beetroot juice and mix in some orange juice. Add 1/2 tbsp flaxseed, 1 tbsp rolled oats and 50ml water. Puree everything and enjoy.
• By the way: You should not add raw eggs to your shake. They can contain salmonella and thus cause severe gastrointestinal infections.

The body needs proteins for this

Protein is the technical term for protein. Our body needs proteins, they are vital for it. It not only needs them to build cells, but also to build up hormones and enzymes, but also to keep the immune system healthy. They are just as important, among other things, to be able to transport oxygen and fats.

• A distinction is made between animal and vegetable proteins, with vegetable proteins being easier to metabolize. Animal proteins are mainly found in dairy products, meat and eggs. Vegetable proteins can be found in beans and peas, among other things.
• If you eat protein-rich food, you will not only get full faster, the feeling of satiety will also last longer. In addition, this diet saves a lot of calories, which is why a protein-rich diet plays a role in weight loss.
• However, too much protein can be harmful to the body. Therefore, the quantities specified by the German Society for Nutrition should be observed. Experts say that adults under the age of 65 need between 47 and 57 grams of protein per day, no more.
• Many people drink ready-made protein shakes, which are available in large numbers in stores. Pay close attention to the information on the packaging and whether it contains sugar or flavor enhancers. Dyes and artificial flavors are also often added. These are all components that you should avoid. It is therefore best to make your own protein shake.

Protein shake FAQs

How do I make a protein shake correctly?

You simply combine water and milk and then mix in the protein powder. With a mixture of 50:50, the shake still tastes very much like a milkshake and yet has significantly fewer calories than a pure milk mixture.

How many protein shakes can you drink a day?

It is recommended to consume 1-3 protein shakes per day . The amount depends on your daily protein intake. Protein shakes are more intended to be taken when the daily protein balance cannot be covered by meals.

Which is better protein shake with water or milk?

While milk may be more suitable for feasting, water offers the benefit of an extra light protein shake and lends itself to calorie counting and protein powder weight loss. The effect on muscles and muscle building during training is of course not affected by the preparation with water.

How do you get protein shake stiff?

Try whipped cream. Cream stiffener consists of sugar and starch. That’s the question of whether you want to eat carbohydrates and protein at the same time.

How do you drink protein shake?

As a protein shake , drunk during the day or in the evening, the milk protein keeps you full for a long time. So you snack much less and take in fewer calories. Casein is the perfect protein shake if you want to lose weight.

Which protein helps with weight loss?

The average person needs about 0.8 g of protein per kg of body weight. If you are on a diet and want to lose weight , you need at least 0.8 g of protein per kg of body weight. You need this large amount of protein so that you do not break down the important muscles during the diet.

Which protein shake tastes best?

Because we wanted to know more about it, we subjected various protein shakes – vegan and non-vegan – to a taste test. We liked the Wheylicious Protein Shake from Big Zone and Multipower 100% Pure Whey the best – but other products also scored well.

What happens when you take too many protein shakes?

However: If you have kidney or liver damage, you should not overdo it with the protein so as not to put additional strain on the organs. In addition , too much protein concentrate can lead to acidification of the body. Means: If you consume a lot of powder, you should drink at least 2.5 liters per day.

Is it unhealthy to drink a protein shake every day?

Harmful protein bombs Protein shakes are expensive protein bombs that are not only unnecessary with normal training two to three times a week, but also pose health risks: Because the body breaks down proteins into urea, which it excretes through the kidneys.