How to Make a Protein Shake: 6 Steps

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How to Make a Protein Shake: 6 Steps
How to Make a Protein Shake: 6 Steps
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If you exercise regularly and care a lot about both health and fitness, you may be interested in some methods that help you improve your physical condition even further. Properly prepared protein shakes can help you:

  • Get your energy back faster after a workout
  • Increase the percentage of lean muscle mass

In addition, they are an alternative for a healthy meal!

Ingrediants

  • 1 cup of skimmed or semi-skimmed milk (the percentage of fat should be around 1%)
  • 1 tablespoon of whey protein (use a good quality product)
  • 1 ripe banana (don't forget to peel)
  • 4 or 5 strawberries, washed and without stalks (optional)

Steps

Make a Protein Shake Step 1
Make a Protein Shake Step 1

Step 1. Make sure the blender is turned off, then pour the cup of milk into the blender glass

Make a Protein Shake Step 2
Make a Protein Shake Step 2

Step 2. Add a spoonful of whey protein

You can buy them online or at the supermarket. Close the blender lid and start blending the ingredients at medium speed for 15 seconds.

Make a Protein Shake Step 3
Make a Protein Shake Step 3

Step 3. Turn off the blender, then add the banana and / or strawberries

Close the lid and start blending again at medium speed.

Make a Protein Shake Step 4
Make a Protein Shake Step 4

Step 4. Increase the speed gradually

Make sure you blend the ingredients for at least 45 seconds or until the fruit has been completely blended.

Make a Protein Shake Step 5
Make a Protein Shake Step 5

Step 5. Turn off the blender again, remove the lid and pour the smoothie into a large glass

Make a Protein Shake Step 6
Make a Protein Shake Step 6

Step 6. Enjoy your meal

Advice

  • Drink the smoothie within 15 to 20 minutes of finishing your workout. During this time, the muscles are in great need of nutrients such as proteins.
  • Try to choose simple flavors like vanilla or chocolate, avoiding the more bizarre ones, like tropical fruit smoothies or cappuccino.
  • If you're trying to put on weight, make this recipe using whole or semi-skim milk and add another tablespoon of protein.
  • If you're looking to keep the line, make this recipe using skim milk.
  • If you are vegan, have a lactose intolerance, or prefer a low-fat, cholesterol-free alternative, use soy milk instead of regular milk. If you have allergies, check the labels on all the ingredients before starting.

Warnings

  • Improperly used blenders can cause physical harm. Make sure the blender is always turned off before adding the ingredients; when you turn it on, the lid must be screwed on properly, or hold it firmly with your hand. Read the instructions carefully.
  • Make sure the protein dosage is right for your needs.
  • Never put your hands or face in the blender when it is on.
  • Remember to always use fresh fruit and milk, avoiding expired foods.

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