Making your own protein shake allows you to get creative and experiment with different flavours. However, if you don't have the time for that pre made meal replacement shakes or protein shakes can save time. The protein content can vary greatly, depending on the ingredients you choose. Dairy products like milk and Greek yoghurt, as well as seeds and oats, are popular choices, and some of them are even high-protein sources.
In this article, we present a few options to inspire you. We also comment on the protein content to give you an idea of it before you start making your own protein shake. We state the protein content of each ingredient in grams per 100 grams, but you should also consider the percentage of the total energy value stemming from protein, as this might give you the best idea of the actual protein content of the protein shake in the end.
You should also note that changing the proportion of the different ingredients instantly changes the nutritional value of the protein shake, so keep that in mind when you experiment to create the perfect recipe.
Protein in a banana shake
A banana protein shake can serve as a delightful breakfast or a pre- or post-workout snack. Banana contains 1.1 grams of protein per 100 grams, and protein makes up 4.7 % of the total energy value in a banana. Thus, bananas are not high in protein, but they can still bring a lot of value to a protein shake in terms of texture and flavour, and if you just mix it with other protein-rich foods, there is no problem in using bananas in a protein shake.
You can make a protein shake with banana, Greek yoghurt, milk, a pinch of vanilla sugar, and a dash of ground cinnamon for a sweet yet spicy kick. This heavenly combination not only satisfies your taste buds but also provides you with a substantial amount of protein. Read about the protein content in Greek yoghurt.
You can also add a tablespoon of peanut butter to the mix. Not only does it give the shake a deliciously creamy and nutty flavour and pair wonderfully with the natural sweetness of the banana, but it also adds more protein. Peanut butter contains 22.6 grams of protein per 100 grams, equalling 14.6 % of the total energy value.
Protein in a strawberry shake
If you want a refreshing protein drink, a strawberry protein shake is a good choice. With Greek yoghurt, milk, and vanilla sugar, you can create a delicious, creamy shake.
Strawberries contain 0.7 grams of protein per 100 grams, equalling 7.3 % of the total energy value. Like bananas, strawberries are not high in protein, but they contribute with flavour and freshness, so they can easily make a good addition to a protein shake.
Find inspiration for other fruits to include in your protein shake in this overview of protein in fruits.
Protein shake with oats
A protein oat shake is another fantastic option to incorporate more protein into your diet. 100 grams of oats offer 12.9 grams of protein, which constitutes 14.2 % of the total energy value. For example, make a shake that combines the heartiness of oats with the rich flavour of cocoa.
Mix milk with a teaspoon of cocoa powder and a bit of vanilla sugar for added sweetness. Including a tablespoon of peanut butter can give you a few extra grams of protein and a rich, satisfying taste. If you wish to boost the nutritional value further, consider adding chia seeds. Chia seeds contain 18.2 grams of protein per 100 grams, equalling 16.3 % of the total energy value. You can also opt for skyr in your protein shake. Read about the protein content of skyr.
Milk or water in protein shake
The choice between milk or water in your shake largely depends on your preferences. Milk will generally increase the protein content of the shake. It also tends to create a creamier texture and a richer flavour. In general, cow's milk provides more protein than plant-based drinks, but if you prefer the plant-based alternatives, soy drink is the type that comes closest to cow’s milk in terms of protein content. You can read about soy protein here. You can also dive into the protein content of different types of milk and plant-based drinks.
Water is a good option if you are looking to dilute your protein shake or limit your intake of milk. It does not contribute any protein or additional nutrients or flavour, but it does give the shake a lighter feel and taste.
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