Have you tried making homemade protein shakes for weight loss? Are you sick of the same old protein shake. Protein shakes can get boring, you know that right? I’ll tell you what I have learned about creating a better homemade protein shakes. There are some great tips I learned through trial and error that can help you create a perfect shake every time!
Have you ever wondered about the importance of protein for weight loss, but haven’t found the answer? You’re not going crazy, it’s a question that can be difficult to understand. Here are some great reasons why protein is so important for your diet.
Homemade Protein Shakes For Weight Loss
Yes! Protein shakes are an excellent choice for breakfast, a snack, or meal replacement. All adults need around 46-56 grams of protein each day and protein shakes are a convenient way to meet that requirement.
The best protein shake recipes, in my opinion, rely on protein powder to provide protein. Protein powder has many benefits, including the following:
- Aids with weight loss
- Helps build muscle and strength
- Functions as a appetite suppressant
- Boosts metabolism
- Repairs muscles from exercise
Healthy DIY Protein Shake Recipes
This protein shake is ideal for all bitter chocolate lovers. It tastes sweet (but not too sweet) and is aromatic and an instant mood booster. The ingredients make it a good source of protein as well.
- 1 chopped apple
- 1 tablespoon almond butter
- 1 tablespoon grated dark chocolate
- 1 tablespoon cocoa powder
- 1 cup milk
- ½ cup yogurt
- 2 pitted dates
How To Prepare
- Toss the chopped apple, pitted dates, milk, yogurt, cocoa powder, and almond butter into a blender. Whiz it.
- Pour the thick smoothie into a glass and garnish with grated dark chocolate.
2. Sattu (Roasted Gram Flour) Low-Calorie Protein Shake (Protein – 16.65 g)
Sattu is a plant-based protein powder made of roasted gram flour. It is also known as the “poor man’s food” because it costs less than 1/10th the price of whey protein. You can make it at home or buy it from an Indian supermarket or any local Indian supermarket. It provides energy and is one of the best sources of protein.
- 4 tablespoons sattu powder
- Juice of half a lime
- 2 tablespoons chopped cilantro
- ½ teaspoon roasted cumin powder
- Salt to taste
- 1 cup water
How To Prepare
- Mix sattu, salt, roasted cumin powder, and chopped cilantro.
- Stir and add the entire cup of water gradually. Make sure there are no lumps.
- Pour into a glass, add lime juice, and give one final stir before drinking it.
3. Peanut Butter-Banana Protein Shake (Protein – 43.54 g)
This smoothie is a rich source of protein. Use this as your post-workout meal to reap its goodness.
- 2 medium-sized bananas
- 2 tablespoons peanut butter
- 2 cups Greek yogurt/almond yogurt
- ½ cup full-fat milk/soy milk
- 1 tablespoon chia seeds
- Cocoa powder
How To Prepare
- Add bananas, yogurt, milk, and peanut butter to a blender.
- Blend to a smooth, thick smoothie.
- Add chia seeds and sprinkle cocoa powder on top. Enjoy!
The phytonutrients in the apple can help keep your blood sugar levels under control. Pair it up with milk and oatmeal for a thick breakfast protein shake that will keep you full for a long time.
- 3 tablespoons oatmeal
- 2 cups milk
- 1 peeled and chopped apple
- 3 tablespoons almond butter
- Cocoa powder
How To Prepare
- Blend all the ingredients at high speed until you get a thick, smooth shake.
- Sprinkle some cocoa powder and enjoy
5. Oatmeal, Blueberry, And Chia Seeds Milkshake (Protein – 24.72 g)
This amazing protein-loaded smoothie is a great replacement meal and one of the best post-workout homemade protein shakes.
- ½ cup blueberries
- 1 tablespoon chia seeds
- 2 tablespoons oatmeal
- 2 cups of milk
- 1 tablespoon honey
- 1 tablespoon peanut butter
How To Prepare
- Blend all the ingredients on high speed to get a thick, smooth shake.
- Add a handful of crushed ice and pulse for a couple of seconds.
- Transfer to a tall glass and enjoy!
6. Blueberry, Almond Butter, And Banana Smoothie (Protein – 26.7 g)
Blueberry is loaded with antioxidants and vitamin C and is a great addition to the almond butter and Greek yogurt-based protein shake.
- 1 cup blueberries
- 1 banana
- 2 tablespoons almond butter
- 1 cup Greek yogurt
How To Prepare
- Puree all the ingredients at high speed in a blender.
- Pour into a glass, and enjoy!
Finger millet (ragi) is an excellent source of protein, calcium, and dietary fiber. This shake will fill your tummy, and the ragi will help improve your hemoglobin levels.
- 2 small bananas
- 3 tablespoons sprouted finger millet (ragi) powder
- 1 tablespoon chia seeds
- 6 almonds
- 1 cup milk
- 1 tablespoon powdered jaggery
- ¼ cup warm water
SHOULD YOU DRINK A PROTEIN SHAKE BEFORE OR AFTER A WORKOUT?
Protein is necessary for muscle repair and growth. For this reason, many people consume protein shakes along with their workouts. However, the optimal time to have a protein shake is a widely debated topic. Some believe it is ideal to drink a protein shake before a workout, while others argue that after a workout is best.
Recent research suggests the amount of protein you consume per day is more important than when you consume it for gaining muscle mass . So as long as you consume protein around your workout, it doesn’t matter if it’s before or after training. Therefore, you can choose which time you prefer or is most convenient for you. Personally, I always opt to have a protein shake after exercise, but that’s just what works for me.
ARE PROTEIN SHAKES GOOD FOR WEIGHT LOSS?
As long as protein shakes are made with a mix of high-quality, junk-free ingredients, they are terrific for weight loss. When you’re trying to lose weight, protein is the most important nutrient. It increases satiety and prevents spikes in blood sugar. Consuming an adequate amount of protein also helps build lean muscle, which will increase your metabolism.
The next most important ingredient for weight loss is fiber. It helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients, so I recommend adding at least one type of vegetable or fruit, such as a banana, to your smoothies.
The Best Homemade Protein Shakes
When it comes to the best homemade protein shakes for weight gain, the key is to use healthy ingredients that are highly nutritious yet packed with calories. Another important thing to note when making the DIY homemade protein shakes for weight gain is to make sure they contain all the macronutrients, which are carbohydrates, proteins, and fats.
Proteins are vital in your weight gain journey. They are particularly important if working out to build muscles is part of your weight gain program. However, just like everything else in this world, too much intake of proteins might come with certain risks like kidney stones, constipation, increased risk of getting cancer, and even cardiovascular diseases. The goal is to only take the amount you need. A good way of determining a safe amount is by talking to an expert before you start chunking down on these homemade protein shakes for weight gain. Another way to know how much is enough protein is by using Harvard University’s recommendation of up to 2 grams of proteins for every kilogram of body weight.
Guidelines On How To Make A Protein Shake
Making a protein shake is very easy, as you will see from the guidelines. It is essential to know how to make a good protein shake. So, here is what you need and what you need to do:
To make a protein shake, you will first need a blender (4). There is no way you can make a shake without a blender. There is a phrase that is always going around that says, “You can make anything into a shake if your blender is strong enough,” for this reason, it is good to go for a high-quality blender.
A Liquid Base
The second thing you’ll need is a liquid base . Since we are making a protein shake, the liquid base you choose should have a high protein content. Examples of liquid bases you can use are milk or milk alternatives with plant protein, among others.
A Protein Source
After you have your base, the next step is to add a protein source . They aren’t called protein shakes just for the sake of it. You can add hemp seeds, protein powder, full-fat yogurt, and so on.
Fruits, Vegetables, And Nutritious Carbohydrates
The next step is to add your fruits, vegetables, and nutritious carbohydrates (4). This will help provide all the other macros, other nutrients needed by the body, and maximize your intake of nutrients. Examples of foods you can add are; oats, cucumbers, celery, mangoes, dates, bananas, the various kinds of berries, etc.
Since you are taking these shakes to gain weight, you need to add calorie-rich foods such as avocados, yogurts, healthy oils, nut butters, and so on
That is how you make a protein shake. It is important to make sure you don’t include foods that you are allergic to. However, you can always find a replacement for any food you are allergic to add to your protein shake.
Homemade protein shakes for weight loss:
1. Peanut Butter Protein Shake
This homemade protein shake is nutty, creamy and delicious. It contains no added sugar and is high in fiber and low in fat. Blend together 1 cup of yogurt, ½ cup almond milk, 1 to 2 tablespoons of peanut butter and 15-20 green grapes. Refrigerate and enjoy chilled.
2. Chocolate and Banana Protein Shake
Believe it or not, chocolate and bananas make for a wonderful combination. Not only do they make your protein shake super healthy but they also add great taste. For this homemade protein shake, add 10 almonds, ½ cup yogurt, ¾ cup milk, ½ teaspoon cinnamon, ¼ cup cooked quinoa, 1 banana cut into chunks and 1 tablespoon of cocoa powder in a blender and blend away your delicious drink. Quinoa contains all the essential amino acids and is great source of plant-based complete protein. You an even use amaranth seeds instead of quinoa.
Chocolate and bananas make for a wonderful combination.
3. Berry Protein Shake
All berries act as powerful antioxidants and they are a great source of fiber that helps you lose weight. You can use strawberries, cape gooseberries (rasbhari) or blackberries (jamun) in your smoothie. To make this sweet energy booster, use 7-10 berries, ½ cup whipped cottage cheese, ¼ cup water, 1 tablespoon chia seeds and some honey if you like.
Berries are great sources of fiber that helps you lose weight.
4. Vegan Protein Shake
This one’s for all those who are trying to avoid milk and dairy products but are looking for a high protein shake for weight loss. Blend ¾ cup of silken tofu, 1 cup of almond or cashew milk, 1 banana, ¼ cup cooked oats, 1 teaspoon honey and 1 teaspoon of vanilla essence for flavour. Tofu and nut milk give you a protein punch and oats add the necessary fiber to your weight loss drink.
Tofu and nut milk give you a protein punch.
5. Raw Egg Protein Shake
If you’re really into muscle building along with weight loss, try this home-made protein shake with raw eggs. But make sure you get good quality eggs. Mix 1 raw egg (with yolk), half an avocado, 1/2 cup milk (you can even use coconut milk), 1 banana, 1 teaspoon honey and ½ teaspoon cinnamon. Place all the ingredients in a blender. Blend well and serve.
6. Spinach Flax Protein Shake
For this green homemade protein shake suggested by Dietitian Harjeet Kaur from Amandeep Hospital, you can combine 1 cup unsweetened almond milk (or any kind), spinach leaves, 1/2 cup mango chunks, 1/2 cup pineapple bits, 1/2 a banana, 1 Tbsp flax seeds, 1 Tbsp chia seeds and blend until smooth. Pour into a glass and serve immediately.
Homemade Protein Shakes For Weight Loss That You Can Try Today
1. Banana and Cinnamon Shake
This shake to lose weight is made with ingredients that have many health benefits. Take ½ a cup of oats, 1 tablespoon of peanut butter, ½ teaspoon cinnamon and add 1 banana. Blend these together with 1 cup milk. If you are vegan, you can use almond milk or soy milk. This shake boosts metabolism and controls blood sugar.
2. Chocolate Cherry Shake
This shake is loaded with nutrients that will keep your tummy full and avoid cravings for unhealthy food. Take ½ a chopped ripe banana, ½ cup fresh cherries, a small handful of spinach, 2 tablespoons of cocoa powder as well as chia seeds and blend them together.
3. Sattu And Buttermilk Shake
This protein shake has been recommended by actor/celebrity Ayushmann Khurrana on Instagram. Sattu, or roasted chane ka aata, cools your body and helps in weight loss. To make this shake take 4 tablespoons of sattu and mix it in 250 ml of buttermilk.
If you already consume enough protein in your meals daily, then you might not need protein shakes for weight loss. Overeating protein can also lead to weight gain. The best time to drink these healthy shakes is 30-45 minutes after your workout, or one hour before your workout.
Importance Of Protein For Weight Loss
1. IT SATISFIES & SAVES CALORIES
Protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us feel more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.
2. IT CURBS CARB HIGHS AND LOWS
I don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions I’ll later regret. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.
3. IT REQUIRES MORE OF YOUR ENERGY
The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.
4. IT FUELS FAT BURNING
It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.
5. IT PROMOTES MUSCLE REPAIR & GROWTH
Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.
One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time.