How to make protein shakes at home and its main benefits

Protein shakes are one of the best food supplements that exist. As its name indicates, these should NEVER replace the food we should take in a healthy and balanced diet. However, if they are taken with some assiduity, they also provide numerous benefits for our health in general.

But before discovering some useful recipes for making protein shakes at home, it is a great idea to know what they are and what they are. In this sense, first of all, we must bear in mind that Proteins are essential to help muscles grow, and are essential for bones, skin and tissues.

That said, we could define protein shakes  as especially protein-rich beverages, and in fact become one of the most popular, well-known and used sports supplements. Let's say it's a quick way to increase protein consumption, not just through our daily diet.

For this reason, we are going to propose five recipes of protein shakes with which you will suck your fingers.

How to make protein shakes

1. Yogurt and cereal shake

First of all we are going to present you a shake with a very low glycemic index. You will need the following ingredients.

  • 200 grams of cereals without sugar
  • A portion of natural cheese
  • 1/2 liter of skimmed milk
  • 1 natural yogurt

To prepare it, you will have to put all these ingredients in a blender until everything is in a perfect liquid state. You can add a couple of pieces of fruit to give it a more tasty touch. After this, you just have to put it in the fridge to drink it always very cold.

2. Strawberry milkshake with almond

A smoothie that will help you to have that extra energy after any workout. Write down these ingredients:

  • Two egg whites
  • 1/2 liter of skimmed milk
  • 80 grams of strawberries
  • 6 almonds

To prepare it, it is only necessary to introduce all the ingredients in a blender. If you want to add a more intense strawberry flavor, you can also use a little gelatin of this flavor.

3. Banana smoothie

Without a doubt another of the great sources of proteins that we can prepare in a very simple way from the kitchen of our house. The following ingredients will be needed:

  • Two bananas not very ripe
  • Three tablespoons of oats
  • 1/2 liter of skimmed milk
  • Three oatmeal spoons

The preparation process is also very simple. You just have to put everything in the blender until all the ingredients are mixed well. If for whatever reason you have a shake too liquid, you can always add a little more milk without any problem.

4. Cocoa and peanut butter smoothie

Next we are going to present you a cocoa shake and peanut butter that surely exceeds your expectations. The following ingredients are needed:

  • Two tablespoons of peanut butter
  • One tablespoon of cocoa powder
  • 1/2 liter of skimmed milk
  • A banana

As in the previous recipes, you just have to put all these ingredients in the blender to mix well for a couple of minutes. It is recommended to take this smoothie very cold to enhance its flavor and refresh it better.

5. Pumpkin seeds shake

The pumpkin is a vegetable that offers an inexhaustible source of zinc, magnesium, omega 3 and obviously all kinds of proteins. You will need these ingredients that we describe below:

  • Three spoons of pumpkin seeds
  • 1/2 liter of skimmed milk
  • An orange
  • Half banana

We will use the mixer again to crush and mix all these ingredients. It is recommended to take them whenever you can on an empty stomach in order to enhance all their benefits.

Another delicious recipe for making a homemade protein shake


  • 1 liter of milk
  • 1 yogurt
  • Whole grains
  • 1 serving of natural cheese


Its preparation is simple: just add all the ingredients in the blender and beat it. If you want, you can add fruits, so the protein shake will be much more nutritious.

What are the benefits of protein shakes?

Have you taken a good look at all the protein shakes we have proposed? Well now we can only talk briefly about some of its properties:

  • They reinforce our immune system. Protein shakes contain a type of serum that slows down the oxidation of our cells and organs.
  • They promote the loss of weight and fats in our body. All proteins have a great satiating effect on our body so they will be great allies to lose those extra kilos.
  • They provide a plus of energy. More and more people are starting to consume protein shakes before doing any sport because they provide them with an extra energy that is sometimes so necessary.
  • They reduce cholesterol. Another of the great benefits of protein shakes is that it reduces blood cholesterol levels.
ThemesSmoothie recipes

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