Top rating of 33 best protein shakes: how to make protein shakes at home:

Protein is an organic compound that contains various variations of 21 amino acids. Protein is part of any tissue: muscle, epithelial, cartilage, nervous and others. Protein is responsible for the following functions in the body:

» Protection. Protein is part of immunological factors. which provide protection against pathogens.

» Building material for cells and organelles.

» Energy source. One gram of protein provides 4 kcal of energy.

» Transport of nutrients and oxygen. » Cell cleansing. Proteins bind toxic substances and waste products of the body and remove them. » Metabolism. Proteins take part in all processes of anabolism and catabolism and maintain a stable state of the body

Protein shakes make up up to 50% of your daily protein requirement.

Protein shakes for weight loss: features

Benefits of protein shakes for weight loss:

» Low calorie content » Acceleration of metabolism » Prolonged feeling of fullness » Preservation of muscle mass » Reduction of fat percentage » Prevention of spikes in glucose and insulin

Protein shakes for weight loss are consumed in the morning as breakfast. The cocktail can be combined with the following products:

» Fruits » Whole grain bread » Nuts

Protein shakes are drunk 2 hours before training and an hour and a half after to increase energy levels, endurance and preserve muscle fibers.

How to make protein shakes at home?

To influence your figure, whether you want to lose weight or develop muscles, one gym is not enough - you need to take care of nutrition. It must include protein shakes that you can make at home. Using high-quality protein from milk, cottage cheese or kefir as a basis, you will get an excellent protein supplement.

Protein shake recipes for weight loss

The basis of any protein shake is a dairy product, such as milk, fermented baked milk or cottage cheese. Light fruit is selected as the carbohydrate component. If the cocktail contains honey or fruit with a high glycemic index, then it can only be drunk in the morning and before training. In the evening, recipes with minimal carbohydrate content are selected.

Simple classic cocktail

Suitable for an evening meal, it can even replace dinner if you are on a diet.

Ingredients:

• 200 ml skim milk;
• 50 g cottage cheese (low fat).

Mix the ingredients in a blender and drink.

Morning classic cocktail

This protein shake option is perfect to start the day and fuel you before your workout.

Ingredients:

• 200 ml medium fat milk;
• 50 g granular cottage cheese;
• medium banana;
• a teaspoon of liquid honey.
• a handful of walnuts.

Mix all the ingredients in a blender, and when ready, add the nuts to the cocktail immediately before use. It is better to add large pieces of nuts rather than crumbs.

Summer protein shake

For the hot summer, you can prepare a protein drink that will strengthen you in the morning and cool you down from the high temperature. In addition, the colder the product, the lower the rate of absorption of sugar in the blood, so you don’t have to wait for hunger.

Ingredients:

• 2 ripe bananas;
• a glass of milk;

tablespoon cocoa.

Cut the banana into slices and freeze in the freezer for 3 hours, or overnight. Mix all ingredients in a blender. You'll have a frozen protein shake that you can garnish with date pieces if you like.

Protein shake with fruit

Ingredients:

• 100 ml natural yogurt;
• 200 ml freshly squeezed orange juice;
• 100 ml milk of any fat content;
• 2 ice cubes.

Mix the ingredients using a blender, and when ready, add ice to cool the drink.

Chocolate protein shake

Ingredients:

• 300 g of liquid cottage cheese;
• 200 ml milk;
• tablespoon cocoa.

When mixing ingredients in a blender, watch the concentration. If the drink turns out more like a smoothie, add more milk.

Energy protein shake

• 300 ml skim milk;
• 200 g of liquid cottage cheese;
• a handful of walnuts;
• 2 tablespoons cocoa;
• teaspoon of coconut flakes.

Mix milk, cottage cheese and cocoa in a blender. When ready, sprinkle the cocktail with shavings and nuts.

Tangerine cocktail for winter

Ingredients:

• 200 ml soy milk;
• 100 ml low-fat kefir;
• 2 tangerines;
• a teaspoon of flaxseed oil.

First remove the peel and seeds from the tangerine. Mix the ingredients, adding the oil last.

Honey cocktail

Ingredients:

• 150 ml coconut milk;
• 100 ml kefir;
• 3 tablespoons of liquid honey.

Mix the cocktail in a blender and garnish with a piece of kiwi when serving.

This cocktail should only be drunk in the morning on the day of training.

Kefir cocktail

Ingredients:

• 200 ml kefir of any fat content;
• banana;
• 2 dates;
• 50 g almonds.

Combine kefir, banana and dates in a blender. Soak the almonds, peel them and turn them into crumbs in a coffee grinder. Mix with the main composition and you can drink.

Spicy drink

Ingredients:

• 300 g liquid cottage cheese;
• 200 ml low-calorie milk;
• 15 g paprika mixture.

Paprika must be added during the mixing process. If the cottage cheese is grainy, then you need to take less of it, and more milk.

This cocktail perfectly accelerates metabolism, but it cannot be used on an empty stomach, especially if you have intestinal diseases.

Protein drink with berries

Ingredients:

• 200 ml milk;
• 200 ml natural yogurt without additives;
• 100 g each of strawberries and raspberries (you can take frozen berries).

If the berries are frozen, they must first be thawed. Mix the ingredients and you are ready to drink.

Morning oatmeal smoothie

This drink will fully replace breakfast, the main thing is to maintain the proportions.

Ingredients:

• 200 ml milk;
• 100 g cottage cheese;
• ripe banana;
• a tablespoon of liquid honey;
• 3 tablespoons of oatmeal.

Before cooking, turn the cereal into flour using a coffee grinder. Add all ingredients to blender except honey. Mix, when ready, add honey to the cocktail and dilute with a spoon, without letting it dissolve completely. You can drink.

Healthy cocktail "Fiber"

Ingredients:

• 300 ml kefir;
• 100 ml milk;
• a tablespoon of fiber;
• a teaspoon of nut crumbs;
• teaspoon of coconut flakes.

Mix kefir and milk, adding fiber last. Sprinkle the finished drink with nut crumbs and coconut flakes.

This protein shake is perfect for a snack or late night meal. You can even drink it for dinner, especially if you are on a protein diet.

Protein shake recipes for gaining muscle mass

If you are preparing protein shakes to gain muscle mass at home, then the most important condition is high-quality protein and a balanced composition. As a base you need to use cottage cheese, eggs, milk (low-fat), kefir. In some cases, natural yogurt can be used. For the carbohydrate element, honey, fruit, and in rare cases, sugar and jam are chosen.

The cocktail is prepared immediately before consumption. The maximum shelf life of the cocktail is 2 hours from the moment of preparation.

Protein cocktail with fruits

Ingredients:

• 200 g cottage cheese;
• 200 ml milk;
• 100 g fresh strawberries;
• a teaspoon of sugar.

Strawberries must be washed before cooking. It needs to be mixed with sugar. You can add a little more sugar to taste, or you can do without any sweetener at all. Mix the ingredients in a blender and you are ready to drink.

Chocolate protein shake

Ingredients:

• 300 ml milk;
• 150 g cottage cheese;
• 4 teaspoons cocoa powder.

Mix the ingredients in a shaker or blender, bringing the drink until smooth. The more cocoa you add, the darker the drink will be. To increase the calorie content of the cocktail, add a tablespoon of honey to it when ready.

Banana smoothie for weight gain

Ingredients:

• 300 ml fat milk;
• 100 g cottage cheese;
• one ripe banana;
• 3 teaspoons jam or marmalade.

Cut the banana into pieces and add to the blender with the remaining ingredients. If you need to increase the calorie content, when ready, you can add another spoonful of jam to the cocktail.

Next, we suggest that you familiarize yourself with the recipe for the original hot banana cocktail with chocolate:

Egg cocktail

Ingredients:

• a tablespoon of medium-fat sour cream;
• 30 g milk powder;
• egg (already boiled);
• a tablespoon of vegetable oil (preferably unrefined sunflower oil).

Mix the ingredients in a blender. You can first crumble the egg.

This is a high calorie protein shake. Its calorie content is 330 kcal.

Curd drink

Ingredients:

• 300 g of cottage cheese with 2% fat content;
• 3 tablespoons of kefir;
• 100 ml milk;
• 5 g vanillin;
• a tablespoon of sugar;
• teaspoon cocoa.

Mix milk, sugar and cocoa together. Place the mixture over medium heat and bring to a boil, then simmer for another minute. Add the remaining ingredients to the mixture and mix in a blender until smooth.

Banana milkshake

• 250 ml milk;
• 200 ml natural yogurt;
• 2 tablespoons oatmeal (cereals);
• 100 g creamy ice cream;
• banana.

Just mix the ingredients in a blender and the cocktail will be ready. You can replace the oatmeal with fiber, and when ready, add fresh pieces of fruit to the drink.

Nut-banana smoothie

Ingredients:

• 1.5 bananas;
• 250 g cottage cheese;
• 300 ml milk;
• a tablespoon of honey;
• 30 g peanuts.

You can pre-roast the peanuts in the oven, but then you need to peel the nuts. Combine all ingredients in a blender, leaving half the banana aside. When the smoothie is ready, cut the banana slices directly into the smoothie.

Protein shake with persimmon

Ingredients:

• 100 ml milk;
• 100 ml kefir;
• 200 g cottage cheese;
• medium sized persimmon.

Mix the ingredients in a blender and drink immediately. Please note that the persimmon must be ripe.

Super protein shake

Ingredients:

• 200 ml milk;
• 200 ml kefir;
• 1 boiled egg (only the white is needed).

Mix the ingredients until a homogeneous mass is formed and you can drink immediately.

Chocolate drink

Ingredients:

• 100 g chocolate chips or dark chocolate bar;
• 300 ml milk;
• 50 g walnuts;
• 50 g almonds;
• 100 g cottage cheese.

First turn the nuts into crumbs using a coffee grinder. Melt the chocolate in milk and cool. Add all ingredients to a blender and make a cocktail.

Cocktail based on quail eggs

Usually chicken eggs are used in the recipe, but to replenish the body with different proteins, you can also use quail eggs a couple of times a month.

Ingredients:

• 300 ml milk;
• 100 g cottage cheese;
• 7 quail eggs;
• 2 tablespoons honey;
• 100 g sour cream;
• 50 g dried apricots.

Add all ingredients to a blender and mix the cocktail. To vary the taste, use jam instead of honey, and raisins instead of dried apricots.

Simple smoothie with yogurt

Ingredients:

• 300 ml natural yogurt without fillers;
• 50 g milk powder;
• 100 g of dry protein powder;
• 50 g walnut crumbs.

Powdered milk and protein should be added to the yogurt for 5 minutes, then mix everything in a blender and drink.

Egg cocktail with sour cream

This cocktail can easily replace a meal.

Ingredients:

• 30 g milk powder;
• chicken egg;
• a tablespoon of fat sour cream;
• a tablespoon of vegetable oil.
• 3 teaspoons lemon juice.

The egg should already be boiled. Grind all the ingredients in a blender. You should have a very thick cocktail.

Carbohydrate cocktail for mass

Ingredients:

• 300 g cottage cheese 2% fat;
• 100 ml milk;
• 2 tablespoons of kefir;
• 2 teaspoons cocoa powder;
• a tablespoon of sugar;
• 5 g vanillin.

Boil milk, sugar and cocoa over medium heat. Milk can be replaced with water if necessary. Add the milk mixture with the remaining ingredients to a blender and prepare a smoothie.

Protein shakes are a great way to get quality protein without spending money on supplements. Having several dairy products and ripe fruits in the refrigerator, you can prepare delicious and satisfying smoothies every day. Depending on the composition of the drinks, you control your weight or gain muscle mass. And all this at home.

See how simple protein shakes are made:

Protein shakes for muscle growth: features

Protein shakes contain pure protein necessary for the synthesis of new muscle fibers. Since protein is not stored in the body, constant and regular supplementation is required. To accelerate muscle growth, calculate the amount of protein needed per kg of body weight.

Protein shake regimen for muscle growth:

» In the morning on an empty stomach to prevent muscle catabolism. » Snacks between meals. » Post-workout for muscle growth. » Overnight as a supply of plastic material.

Benefits of a natural cocktail

Without sufficient protein in the diet, fruitful exercise is impossible - the body simply will not have time to recover. Amino acids serve as a kind of building material for the restoration of muscle cells injured during strength training. A special drink will help cover the body’s needs for amino acids, speed up recovery processes and create all the prerequisites for gaining muscle mass.

Ability to select components

When making a protein shake for muscles at home, you choose what components it will consist of. You can completely select the optimal composition for yourself, for example, using cottage cheese if you need protein with prolonged absorption. You can use egg whites if you urgently need to prevent catabolic processes after training.

You can also vary the amount of simple and complex carbohydrates in your drink or make it without them altogether if you are trying to get rid of subcutaneous fat.

Natural ingredients

Homemade protein shakes are a great snack for women. And all because they are made from natural ingredients and do not contain extra calories, since they contain almost no fat and simple carbohydrates. In the fitness environment, it is a fairly common practice for female athletes to replace their last meal with such a cocktail. This allows you to get all the micro- and macronutrients necessary for the body, without loading the digestive system with a large amount of solid food. In addition, there is also a moment of everyday convenience: you do not need to spend a lot of time preparing dinner and washing dishes.

Product quality guarantee

And most importantly, when making a protein shake at home for muscle growth or weight loss, you are confident in the products you use. When buying a can of protein in a sports nutrition store, you cannot have a 100% guarantee that the manufacturer used high quality raw materials and the actual composition of the product will correspond to what is indicated on the packaging. Also, even in large chains of sports nutrition stores, there is always a risk of running into counterfeits, made under unknown conditions and from questionable ingredients. Such counterfeits often contain starch, maltodextrin, sugar and other simple carbohydrates, which reduces the nutritional value of the protein to zero.

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Main components of drinks

Protein shakes consist of the following ingredients:

» Milk is the main source of protein and fat. It is recommended to choose a product with the lowest percentage of fat content. Milk has a high glycemic index due to lactose and often causes digestive problems. » Cottage cheese is a fermented milk product, contains less lactose and fat, is easier to digest and does not cause sudden spikes in insulin. » Egg whites. An average egg contains up to 6 grams of protein. Eating fresh egg whites increases the risk of salmonella infection. Whole protein contains antitryptase and avidin, which inhibits the release of digestive enzymes and reduces the absorption of biotin (vitamin H). » Carbohydrates are a source of energy and improve protein absorption. Adding fruits, berries or honey will improve the taste of the drink and enrich it with beneficial nutrients.

Protein powder

Protein powder is a dry mixture that can be obtained from animal or plant sources.

It can be naturally flavored or flavored, and is most often added to a protein shake or smoothie, in which it is mixed with water, milk or other liquid.

Protein powder can be used for other purposes, for example, added to baked goods, oatmeal, porridge, and pancakes.

Some of the most common forms are whey and casein proteins made from cow's milk, as well as soy and pea proteins.

Milkshake with matcha tea

If you haven’t heard about green powder, which has been all over the news lately, then we will tell you: matcha tea is tea leaves grown in a special way, crushed into powder. When growing, tea bushes are protected from direct sunlight, which allows the plant to produce more caffeine and theanine. This gives the tea its characteristic feature: it supplies the body with soft energy.

Matcha is traditionally grown in Japan and has been used in the Japanese tea ceremony for hundreds of years, but recently, due to its thick and soft consistency, ability to whip into a rich foam and amazing taste, its scope has expanded to the preparation of milkshakes.

We think this milkshake recipe, which combines the taste of matcha with subtle notes of vanilla and nutmeg, is the perfect way to enjoy the taste of real matcha tea.

Quantity: 1

Ingredients

• 200 ml cold milk (optional)
• 8 ice cubes or as many as needed to fill the glass
• Pinch of nutmeg
• 5g organic matcha powder
• 1 tsp. vanilla extract

Cooking method

• Place ice cubes in a tall glass. Pour cold milk over the cubes, leaving a small space on top for a layer of tea powder.
• Add nutmeg and vanilla and stir.
• In a separate container, using a fork or small whisk, mix 30 ml of boiling water with matcha powder and vanilla extract. Whisk until no lumps remain.
• Slowly pour the matcha powder mixture over the milk layer. A layer of matcha will appear on the surface of the milk.

Macronutrients

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Popcorn and pea protein smoothie

There are many great recipes for shakes and smoothies using pea protein. Pea protein is suitable for vegans and is gluten-free. This is an excellent source of protein for those who suffer from allergies or intolerances, as well as for those who simply want to lose weight. Introducing a recipe for a creamy toffee popcorn smoothie. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• 1 large banana
• 250 ml plant milk
• 4-6 drops for flavoring FlavDrops (toffee flavor)
• ½ tsp. cinnamon
• some popcorn for decoration

Cooking method

• Simply place all ingredients except popcorn in a blender and blend until smooth.
• Sprinkle some cinnamon on top, add popcorn and enjoy!

Macronutrients

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Blueberry Banana Swirl

Sweet, thick and rich in protein, this smoothie tastes like a delicious dessert. In addition, it contains the optimal amount of macronutrients. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• 50 g frozen blueberries
• 100 ml plant milk
• 100 ml vegetable yoghurt
• 1 small banana
• 2-4 drops to add flavor FlavDrops (vanilla flavor)

Cooking method

• Blend pea protein, blueberries and milk in a blender until smooth and fill your glass halfway.
• Then blend the banana and yogurt in a blender and pour the resulting mixture over the blueberries, filling the glass. Using a spoon, lightly stir the layers to create a multi-colored “swirl”. Garnish with a few blueberries and enjoy!

Macronutrients

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Effect on weight loss

Research suggests that increasing protein intake may promote weight loss through several mechanisms.

For starters, it can increase your metabolism, which can increase the number of calories your body burns throughout the day (, ).

It may also reduce calorie intake and hunger by changing levels of certain hormones involved in appetite control, including ghrelin and leptin ().

One study of 27 people found that consuming more protein over 12 weeks resulted in greater feelings of fullness, fewer cravings for late-night snacking, and less food cravings compared to the control group ().

However, while protein can help promote weight loss, it's important to consider the other ingredients in your protein shake.

While ingredients like nuts, seeds, dark chocolate and nut butters can be healthy and nutritious in moderation, they are also high in calories and can cause weight gain when consumed in large quantities.

Regulating your intake of these ingredients can help prevent calories from piling up and turning your healthy protein shake into a calorie bomb.

Increasing your protein intake can promote weight loss. However, some ingredients in your protein may be high in calories, which can lead to weight gain.

Bananas and sports

Among the advantages of bananas that will be appreciated by everyone who plays sports is the ability of these fruits to quickly restore energy reserves. There are also benefits from them after strength training - the pulp promotes the accumulation of glycogen reserves, thereby easing muscle pain. This same feature contributes to high endurance with regular consumption of the fruit.

Read more about the benefits of bananas after exercise here.

The potassium present in the composition makes it possible to forget about a common problem among athletes - muscle cramps. In addition, tryptophan, which promotes the body's production of serotonin, allows the body to relax.

After eating a banana, insulin is released in the body, which creates the necessary conditions for the growth of new muscle tissue.

Post-Workout Superfood Shake

Find your zen and feel great again with this protein- and antioxidant-rich drink. It's perfect as a post-workout shake.

Simply mix all ingredients and serve.

Quantity: 1

Ingredients

• 1 scoop Myprotein Superfood Blend
• 250 ml coconut milk
• ½ frozen banana
• 1 tsp. cinnamon
• 30 g oatmeal

Macronutrients

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Nourishing green smoothie

Enjoy a delicious and nutritious green protein smoothie recipe from Ru Anderson (fitness nutritionist, competitive athlete and founder of Exceed Nutrition).

Cooking: 5 min.

Servings: 1

Ingredients

• ½ medium banana
• 1 scoop whey protein - vanilla flavor
• 200 ml coconut milk in a carton
• 2 handfuls of fresh baby spinach leaves
• 2-3 ice cubes
• 1 tsp. cinnamon

Cooking method

• Place all ingredients in a blender and blend until smooth.

Macronutrients

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Benefits of bananas for the body

Protein shakes with banana are good for more than just breakfast. It has been proven that fruits are also indispensable after the training process. And if athletes doubt the benefits of bananas after active exercise, then nutritionists agree: bananas normalize muscle metabolism.

In addition, those who experience difficulties with the digestive system do not need to worry about the dangers of bananas. Fruits help in the fight against heartburn and do not put stress on internal organs.

Bananas are considered an excellent natural antioxidant.

Potassium contained in the composition allows you to regulate blood pressure, which is also quite useful during heavy training. Banana fruits do not cause allergies and have virtually no contraindications. In addition, the fairly high iron content in them allows you to increase hemoglobin levels and fight the development of anemia.

The main disadvantages of protein

It would seem that the benefits of protein shakes are obvious and undeniable, but everything is not so simple. You should be very careful when consuming protein, otherwise you may face unpleasant consequences.

Negative effects on liver and kidney function

Protein drinks can only replace one full meal a day, and you should not consume more than 30 grams of protein at a time. Exceeding the norm puts a lot of stress on the liver and kidneys. If you initially suffer from diseases of these organs, then it is better to completely abandon purchased sports nutrition.

Photo: istockphoto.com

Risk of eating disorders and allergies

The drinks can cause eating disorders or allergies, as both all-natural shakes and powdered shakes contain lactose. If you are individually intolerant to this component, you must carefully look for supplements that do not contain it.

All the disadvantages that we list below apply to shakes based on protein powder.

“Empty” product with flavor enhancers

Protein in its pure form is not the most pleasant-tasting product, so sweeteners, flavor enhancers and coloring agents are added to it. But the powder is not rich in useful substances: it does not contain vitamins and minerals. Although certain manufacturers still enrich dry protein with useful substances.

Expensive

The cost of cans of protein reaches 5 thousand rubles, so not everyone can afford the purchase. The only justification for the high price is that the product may last a long time.

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