Please log in with your username or email to continue. By using our site, you agree to our cookie policy. How is where trusted research and expert knowledge come together. This homemade protein shake without protein powder was co-authored by Shira Tsvi.
Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area. There are 7 references cited in this article, which can be found at the bottom of the page. How marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status.
This article has been viewed 832,306 times. Protein shakes are a vital component to maintaining a healthy lifestyle, especially if you work out often or have an active lifestyle. A protein shake is a great and quick way to get the vital nutrients your body needs to recover and stay healthy. You can easily mix your favorite fruits, protein powders, and liquids together to make a delicious meal.
Whether you have a blender or not, making a protein shake is easy and only takes a few minutes. If you want to make a thicker protein shake, add a few ice cubes first. Then blend your ice and liquid on medium speed for about 10 seconds to break up the ice. If you’re allergic to dairy, you can use soy milk, non-dairy almond milk, or coconut milk as a substitute. Plant-based milks are also better for weight loss. Alternatively, you can use juice instead of milk.
Non-dairy protein powders are another option if you are allergic to dairy. Instead of a dairy-based protein powder, look for soy protein, rice protein, or dried fruit powders. Taking protein powder is one of the most efficient ways to ensure that your body is getting a proper daily dose of protein. After you add your milk or juice, pour the powder into your blender.
Blend with the milk at medium speed for 15 seconds. Blending your protein powder with your milk before you add your other ingredients will ensure that the powder completely dissolves and doesn’t leave any chunks. Follow the serving size directions on your tub of protein powder to get the right amounts in your shake. Protein will help your body build muscles after you work out.
Add fruits, yogurts, and other ingredients. After you mix your powder and milk, you can add a variety of different ingredients to your protein shake. Fruits and yogurts not only add an extra boost of daily vitamins, but also add flavor. From nuts to frozen yogurt, your options are endless.
Substitute regular milk for soy milk. Greek yogurt to get a delicious soy almond shake. If you’re lactose intolerant, make sure the yogurt is lactose-free. If you love fruit, use a fruit-flavored whey protein or dried fruit powder. Then mix in a handful of berries, like strawberries, raspberries, or blueberries, and non-fat milk.
Add your fruits after you’ve blended the powder with the milk or juice to get a smoother drink. Feel free to play around with mixing yogurts, fruit, and nuts together to get your perfect shake. Add these secondary ingredients after you’ve blended your protein powder with your liquid and ice. With all your ingredients mixed in, start at a medium speed.