How to Make a Seriously Delicious Protein Shake
It doesn’t get much more convenient than a drinkable meal. Unfortunately, purchased protein shakes can be bad news for your diet if you’re not keeping an eye on the ingredients. Worse yet, some of them taste chalky and artificial. It won’t much matter that your meal is nutritionally sound if you can barely choke it down.
You don’t have to give up great flavor, balanced nutrition, or the ease of an on-the-go meal if you learn to make your own protein shakes. With a basic formula, you can pull off a fantastic protein shake in less time than it takes to order one at your local café. They’re so easy, you’ll wonder why you didn’t ditch the bottled junk before.
Start things off with an entire cupful of ice. Which cup? Reach for the one you’re planning to use once the shake is finished. It’ll seem like a lot of ice, but you really need it to get the rich, frothy texture. Adding the cubes first guarantees they’ll get evenly crushed once you flip the blender on.
The next step is adding a cup of coconut milk. You’ll actually want to measure this ingredient to make sure you get the correct ratio. Using coconut milk adds a hint of tropical flavor that pairs really well with the ingredients we’ll get into in a bit. Make sure you shake the coconut milk really well before opening the can so the liquid and coconut solids are evenly mixed. If you’d rather use regular milk, it’ll work equally as well.
Now comes the protein part of the protein shake. The choice is up to you, so use whatever variety or brand you prefer. Though you can find powders made from peas, soy, and hemp, the kinds made with whey are usually the easiest to find and the least expensive. If you need some guidance, check out these suggestions for the best muscle-building whey protein powders. It’s best to stick with a neutral flavor here, like vanilla.
The next ingredient on our list is a banana. Just break it in half and toss it into the blender. We opted for this fruit because it blends into an ultra creamy consistency and has a great natural sweetness, which reduces the amount of additional sugar needed. Bananas are also loaded with potassium, an important electrolyte our bodies lose as we sweat during exercise. That means this shake is particularly great after a workout.
For just the right amount of sweetness, drizzle in a little bit of honey. You won’t need much, maybe just a teaspoon or two. If you don’t have honey, you can opt for maple syrup instead. Dates are also a nice choice and they add a caramel-like flavor that goes really well with the banana.
Our final ingredient is a tablespoon of peanut butter. We like to add the creamy spread for the delicious taste, but also for its nutritional boost. Peanuts are filled with heart-healthy fats as well as protein. You can also substitute almond or cashew butter. If you’re dealing with a nut allergy, you can find a fair number of substitute spreads made with various seeds or soy.
Now just clap on the lid and blend your shake. You can leave a little bit of texture if you like, but we like ours perfectly smooth. It tastes pretty much like a peanut butter-banana milkshake. A milkshake you can feel good about drinking for breakfast.