by Heba Hosny in Health + Nutrition

How to make your own healthy protein shakes

Interested in writing for RunAddicts.net? Get started now!

Nothing matches a delicious protein shake after a long run. Yes, you deserve to reward yourself with a healthy and equally scrumptious drink but beware: While protein shakes can boost your diet, they could easily drain your pocket. Your best bet is to let go of the readymade options and roll up your sleeves and create your own protein shake paradise.

As a runner, your protein shake should provide necessary nutrition without excessive calories that could overload you while running. This tip is particularly important if you are planning to have your shake for breakfast. Having said that, as a distance runner, you also need to consume adequate amounts of carbohydrates in order to boost your energy. Here are some great recipes. Enjoy!

Fortified Milk Protein Shake

Ingredients

  • 2 cups of low fat milk
  • 2 eggs
  • 1 table spoon of vegetable oil
  • 1/2 cup of yogurt
  • 1/2 cup soy of flour
  • 1/2 table spoon of vanilla
  • 1/2 cup of dry milk powder
  • 1/4 cup of nutritional yeast
  • 1/4 cup of orange juice concentrate
  • 8 oz. of crushed pineapples
  • 2 cups of low fat milk

Steps

  • Mix all ingredients except for the last 2 cups of milk in a blender until it is smooth
  • Pour the mix into a pitcher, add the remaining milk and stir well

Recipe Variations

  • Pineapples can be replaced with any other fruit of your choice in the same amount
  • You may add wheat germ to further increase your protein intake
  • Nutritional yeast is known for its distinct flavor that you may want to enjoy by adding more of it to your shake

Tofu Protein Shake

Ingredients

  • 2 bananas
  • 1 1/2 cups of blueberries
  • 2 cups of strawberries
  • 1 cup of vanilla yogurt
  • 1 cup of skimmed milk
  • 6 ounce soft tofu

Steps

  • Process all the ingredients in a blender and process until it gets well blended
  • Alternatively, you could turn into a delicious ice cream using an ice cream maker. It is very easy just follow the directions on your ice cream maker

Recipe Variations

Any other fruit combination of the same quantity could be used if you are not a big fan of berries though the nutritional value of berries is hard to match.

Chocolate Protein Shake

Ingredients

  • 3 scoops of chocolate protein powder
  • 3 table spoons of heavy whip cream
  • 1 cup of milk
  • 1 egg white
  • 2 ice cubes
  • 1 oz. of silken tofu
  • 1 table spoon of water

Steps

  • Mix all the ingredients in a blender and process until you get a creamy liquid
  • Drink it cold or serve it in a cold glass

Protein Shake for Vegans

Ingredients

  • 1 banana
  • Frozen strawberries
  • Almond milk
  • 3g of Spirulina powder
  • 1 handful of spinach
  • 1 handful of Sunflower seeds
  • 1 tablespoon of Flax meal
  • raw almond butter

Steps

  • Mix all the ingredients in a blender and process until it is smooth.

Recipe variations

You may add Sun Warrior protein ,a mix of vegan proteins, to boost your protein intake.

General tips

  • While somewhat expensive, whey protein, which comes from cow milk, is a highly recommended ingredient in protein shakes. This is because it is easily digestible (within 30 minutes) and contains all the essential amino acids that your body needs
  • Alternatively, you may tray egg, rice or casein powders
  • To skip protein powders completely, eggs/egg whites, smooth peanut butter and/or tofu may be used instead

As you see, protein shakes are easy to make, nutritious and above all delicious. So, go ahead give it a shout and let’s know how it tastes…yummy : )




Other posts