Gone are the days when it was difficult to make homemade smoothies. Thanks to today's machines, such as blenders, it's as easy as can be, but to make it that easy it's essential to know some recipes. But to make it that easy, you need to know a few recipes. Did you know that there are also recipes for making homemade protein shakes?
Yes, there are plenty of them. We have made a selection of those that combine several positive aspects: simple preparation, quick assimilation by the body and the inclusion of ingredients that greatly benefit both amateur and professional athletes.
Apple and oat shake, the ideal combination for gaining muscle mass
Increasing muscle size requires exercise in the gym or at home, but movements such as bench presses and squats are very demanding. Muscle groups are worn out, so they require a lot of protein to recover 100 per cent, as well as to be prepared before physical activity. The apple and oatmeal smoothie is ideal in this regard.
- 1 apple
- 30g almonds
- 3 tablespoons of oat flakes
- 2 cups of milk
- Cocoa powder
Make sure you have an apple, it is preferable to cut it into chunks so that the machine does not have to work so hard. It is also necessary to add oats to the blender with the help of a spoon: 3 tablespoons are enough.
If the blender is powerful enough, it will not be difficult to blend the 30 grams of almonds. All this will take the form of a milkshake when blended together with the two cups of milk - you can choose whichever you prefer - and the cocoa powder, the quantity of which you can also choose yourself.
Banana and egg shake, a protein shake for after workouts
During the course of physical activity of a certain intensity, a large amount of nutrients are lost. By drinking this shake you will recover them in the most natural way possible.
As you will be very tired after training, you can choose to prepare it beforehand, keeping it in the fridge so that its ingredients do not lose their beneficial properties. We are talking about just three foods: two cups of milk -in this case it should be whole milk-, three eggs and two bananas. If you prefer, substitute them for bananas depending on the final flavour you intend to obtain.
- 2 bananas
- 3 eggs
- 2 cups of milk
In reference to the eggs, the best result is achieved with two yolks and the three whites. Before separating the eggs, boil them and then blend them with two glasses of water added to the mixture. Sixty seconds is enough to obtain the mixture that you will later add to the rest of the ingredients.
The best protein shake for definition
If you have already gained muscle mass and what you want is to define it with a toning process, there is a protein shake that will give you an unbeatable result.
- Skimmed milk
- Skimmed yoghurt
- 3 eggs
- Half a teaspoon of cinnamon
On this occasion make use of only the three egg whites, dispensing with the yolks. You will also need milk, but not whole milk, but skimmed milk, as well as the yoghurt you add. Then it's time to add the antioxidant and fat-burning ingredients.
Half a teaspoon of cinnamon is enough. When it comes to fruits, two of them go well together in this protein shake to define: strawberries and blueberries.
Fruit protein shake that won't cost you a thing to prepare
- 2 bananas
- Half an apple
- 5 strawberries
- Half a litre of milk
Fruits are extremely versatile for sportsmen and women, and are ideal to drink both before and after training. To facilitate their intake and absorb large amounts of protein, you have at your disposal a smoothie that you can prepare in an extremely simple way.
None of the ingredients are difficult to find in any shop or supermarket: two bananas, half an apple and five strawberries. So that you can drink it, acquiring the ideal texture, don't forget to add half a litre of milk to the blender.
Very natural and nutritious protein shake recipe
We finish with a recipe that more and more users are preparing because of how beneficial it is. Its ingredients have really good health properties, such as the chia seeds that you can add with just one teaspoon.
- 1 teaspoon of chia seeds
- 50g blueberries
- 1 cup milk
- 1 teaspoon honey
The plant is high in protein and is also an antioxidant. Other good, healthy foodstuffs are added to the smoothie: fifty grams of blueberries, one cup of whole, semi-skimmed or skimmed milk and one teaspoon of honey. This recipe is not only natural and nutritious, but also very tasty and filling.