In this new article, we will discuss about homemade protein shakes for weight gain without protein powder. Protein shakes are a quick and easy way to add protein to our diet. We agree that the best way to obtain the amount of protein our body needs is through the intake of solid foods (meat, fish, eggs, etc.), but in many cases, that protein intake is insufficient, especially in the case of athletes. Therefore, these smoothies that are prepared so easily are the best option to help us achieve our requirements.
But do not always have to resort to commercial shakes or protein powder, often the mixture of several ingredients rich in proteins completely covers our needs. These are some ideas. Do you want to know more about these how to homemade protein shakes for weight gain without protein powder? We’ll tell you then:
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WHAT ARE PROTEIN SHAKES?
The protein is an element of the body to form muscles, bones, skin and other tissues, which is also present in certain foods that we eat. Well, protein shakes can come to include 100% protein, in liquid or powder form, with a wide variety of different flavors. However, the usual thing is that they mix carbohydrates and fats with a lower percentage of proteins.
Therefore, we can say that protein shakes are simply a protein-rich drink that cannot substitute a meal in any case, but it can help us to replace the lack of proteins in the body. A large number of athletes use them to improve their sports performance but, what are the benefits of protein shakes really?
WHAT ARE ITS BENEFITS?
The shakes are used after training in order to ingest some type of food after sports effort. And is that protein shakes can help our body to recover after an exercise of some intensity. How can it be? Well, thanks to the restoration of muscle glycogen, the energy source that is exhausted after the practice of exercise.
In addition, the strength athlete can get a repair of the damage that occurs in the muscles after the practice of intense sports such as bodybuilding or running a marathon. Hence, protein shakes are a nutritional supplement so important for many athletes.
MYTHS ABOUT PROTEIN SHAKES
The homemade protein shakes for weight gain without protein powder. One of the most widespread myths about this type of nutritional supplement is that it is somewhat unnatural. Well, the proteins that include these shakes are just that: proteins. It is something that our body assimilates to perfection to nourish our muscles and in no case represents a danger such as the intake of anabolic steroids.
Taking the right amount of homemade protein shakes and not be afraid because it is not a harmful supplement at all. Of course, an excess of proteins can make your body work more than it should be so precautioning with the doses.
Another widespread myth is that protein shakes swell and retain fluids. Nothing is further from reality. If your organism works correctly neither of the two things will happen. And if I stop taking them, my muscles are deflated? No, either. Everything is part of the same wrong myth.
HOW TO MAKE YOUR HOMEMADE PROTEIN SHAKES
Now that we know that protein shakes are not a magic potion and that they only contain proteins (and carbohydrates and fats in some cases), we are prepared to make our homemade protein shakes. Thus, we will know 100% the content of our shakes and also save a few euros. Let’s go there:
The first thing is to know what foods provide the highest protein content and be clear that the liquid base we use will be skimmed milk, whey or soy milk.
A good ingredient to add to our shakes is the egg whites but beware of adding them raw because your body will not assimilate them and you will not be ingesting proteins in any case. Better to cook them before incorporating them into the smoothie.
Other key ingredients to include in our homemade protein shake can be (banana, fresh cheese, skimmed yogurt, nuts, cereals, strawberries, sugar or honey). Simply add the ingredients you want and mix them with the milk in a blender.
RECIPES OF HOMEMADE PROTEIN SHAKES
1. BANANA SMOOTHIE
The banana, apart from being a fruit that provides a large number of minerals and vitamins, provides between 1 and 2 grams of protein, or what is the same, between 2 to 3% of the recommended daily amount.
- Two or three bananas
- A little milk
- 2 tablespoons of honey
- A little bit of cinnamon
HOW TO MAKE THE BANANA SHAKES
- Peel the bananas and cut them into several pieces.
- Put the bananas, milk, cinnamon, and honey in the blender jar.
- Beat it all well. Ready! Serve in a large glass and drink.
2. APPLE SMOOTHIE
The quantity of protein contained in the apple is 0.30 g. every 100 grams. These proteins are used in our body to generate new proteins, responsible for building tissues, such as those of our muscle mass, and regulate body fluids among various functions.
- 1 apple
- 1 natural yogurt
- 1 tablespoon of pure honey
- 1 handful of peeled and raw almonds
HOW TO MAKE THE APPLE SHAKE
- Wash the apple well, peel it and cut it into pieces.
- Put all the ingredients in the glass of the blender: cut apple, honey, yogurt, almonds, some milk, and cinnamon.
- Beat it all well. Serve and drink.
3. STRAWBERRY MILKSHAKE
The amount of protein shakes contained in the strawberry is 0.80 g. for every 100 grams. this strawberry milkshake is very delicious which is gain weight. Strawberry extracts positively activate a protein in the body called “Nrf2”, which is shown to increase antioxidants and other protective activities. This protein shakes works to lower blood lipids and cholesterol, the same things that can be leading to cardiovascular problems.
- 1 cup of strawberries
- Half a cup of oatmeal
- 1 natural yogurt
- 1 little milk
- 1 quart of flaxseed cup
HOW TO MAKE THE STRAWBERRIES MILKSHAKE
- Wash the strawberries clearly, remove their top and cut them in half.
- Put all the ingredients in the blender jar, including the half cup of oatmeal.
- Beat everything well so that it mixes.
- Serve in a large glass.
4. EGG WHIPPED
The egg is the excellent source of protein for athletes after their routine exercise. It digests more easily. An egg white provides 17 calories and 7 grams of protein of high biological value.
- 3 egg whites
- A little milk
- A handful of oats
- 1 whole banana
HOW TO MAKE THE EGG SHAKE
- Carefully separate the whites from the yolks. If you want you can book the egg yolks to make an omelet at another time.
- Peel the banana and cut it into pieces.
- Put all the ingredients in the blender jar and whisk everything well.
- Ready, serve in glasses.
5. OATMEAL SMOOTHIE
The amount of protein that the oats contain is 11.72 g. for every 100 grams. Oatmeal has proteins in important quantities, it has unsaturated fats and, in addition, it reflects micronutrients of great value when playing sports.
- 60 gram of oatmeal
- 15 gram of wheat germ
- A little milk
- 1 tablespoon of honey
HOW TO MAKE THE OATMEAL SHAKE
- Put all the ingredients in the blender jar.
- Add milk and honey to sweeten.
- Beat it all well and finally serve it in a large glass.