How to Make A Protein Shake with Protein Powder: 5 Recipes

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How to Make A Protein Shake With Protein Powder

The Guide On How To!
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Do you genuinely desire a muscular body free of unsightly fat?
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A gym must be your one of your  top favourite location. Going to the gym is not only a right place for you to work out but also for socializing and sharing.
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I think you must be very familiar with protein supplements when everyone is boasting about their protein shake recipes. But are you willing to test your knowledge about the nutritional supplement for bodybuilding?
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In this article, I want to share with you how to get a healthy protein shake with protein powder.
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What is protein powder?
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There are tons of nutritional supplements for bulking up, but the most significant one is protein powder.
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Let’s go back to the Biology class in high school, shall we? Protein is the essential elements that construct the body, which is similar to the bricks that make up a house. Bodybuilders or any athletes might require above-average amounts of protein. That’s how protein powders came to exist.

Currently, there are many protein supplement products circulating in the market. So you might feel like looking for a needle in the haystack when it comes to the right one to choose to use.  However, the most prominent ones include the three types in the list below:
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•  Whey powder is the derived product from whey, the remaining liquid after cheese curdling. Whey protein is a complete protein (including all standard and essential amino acids), so it is an ideal substitute of protein for vegetarians. Whey protein will facilitate the regeneration of muscle for bodybuilding.
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•  Casein, a type of protein derived from milk, is rich in casomorphin and glutamine. Experts recommend taking Casein before going to bed to achieve a better result.
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•  Soy protein is the third popular substitute, especially if you are a vegan refraining from dairy products. However, some people might not be familiar with its taste for the first time.
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Therefore, you should choose a tasty protein powder that is compatible with your training schedule.
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How to use Protein Powder correctly?

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Using Protein Powder correctly will give you incredible results.  Protein Powder will maximize its effect when you use it as a supplement to your daily diet at the right time.
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There are three times you should use Protein Powder: before workout, right after workout and before going to bed. Before and after exercise, your muscles require an abundant supply of protein, and it is best if it is a fast-absorbing protein. So Protein Powder is the number one choice.
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According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, here is the daily requirement of protein:
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•    An average adult needs 0.8g/kg/day of body weight.
•    If you are pursuing an athletic activity or bulking up, the needed amount ranges from 1-1. 4kg/day of body weight or even more.
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However, you should not only rely on protein powder. It is a great aid to get bulked up but a good diet is also essential.
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How to make a protein shake with protein powder

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You will see the powder will settle down and the water layer above if you only use a spoon to stir it up. This means that your powder has not been completely dissolved.
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If the powder is not completely dissolved, the bodybuilding nutrients will hardly be absorbed into your body.
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Your goal will ineffective and very costly. Pay a little attention to make your protein drinks free from clumps:

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Step 1:  Add whey protein powder to the blender or shaker as directed on the label

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Step 2: Pour about 300 ml of water, milk or fruit juice into the blender.
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•    Mix whey protein and milk
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You should consider this solution if you are trying to gain muscle and weight and do not care too much about calories.
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If you are a person who is not too skinny, to gain weight gain muscle you should use whey with milk. A glass of milk can add protein and nearly 200 calories ~ this may be useful for your weight gain purposes.
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When you mix whey protein with protein, the milk is slowly absorbed, so it’s very good in the morning. Whey protein blends with milk will make the whey easier to drink.

Some people who are intolerant to lactose in milk will experience abdominal pain or diarrhea. So if you do not tolerate lactose, whey mixed with milk will make it harder for you to digest and might cause diarrhea.

Another important point to note: You must shake or blend the milk before adding anything else. Otherwise, the protein powder will not dissolve completely.

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•    Water and Whey Protein
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This is the best solution if you need fast digestion and fast absorption, especially for beginners who need to add protein immediately to repair broken muscle fibers during exercise. Protein is more easily dissolved and absorbed faster by the body when mixed with water. However, your protein shakes will be more delicious with milk.
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Step 3: Tighten the flask lid or blender jar when mixing and make sure it is secure.
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•    Shake well for 30 seconds and then open the lid to see if there are any clumps. If the powder is still in tiny clumps, then continue to shake.
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•    If you use the blender, mix for 30 seconds until the powder completely dissolved.
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Top 6 Recipes: protein shake with protein powder
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Finally, I want to share with you how to make a delicious protein shake with protein powder using these recipes. Just process all ingredients in the blender for about 1 minute, and your protein shake is ready.
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1. Chocolate + Corn + Grain Powder

•    ½ cup of American corn
•    One pack of cereal
•    Two teaspoons whey powder
•    300 ml Soymilk
•    Ice
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2. Vanilla + Papaya + Lemon

•    One small piece of papaya
•    Two teaspoons lime juice
•    2 Teaspoon of protein powder
•    300 ml Soymilk
•    Ice
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3 . Avocados + Butter + Fresh milk

•    ¼ avocado
•    One teaspoon Condensed milk
•    2 Teaspoons of protein powder
•    300 ml Soymilk
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4. Strawberry + Pineapple + Banana

•    3-5 slices of pineapple
•    One banana leaves
•    Two teaspoons of protein powder
•    300 ml Soymilk
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5. Strawberry + Strawberry + Fresh milk

•    5 strawberries
•    Two teaspoons of protein powder
•    300 ml fresh milk
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Last but not least, remember to drink a lot of water to enhance the absorption of protein. And combining these recipes to make a protein shake with protein powder certainly will give you a significant improvement!
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Reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/

http://www.webmd.com/vitamins-and-supplements/features/protein-powder#1
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Article by Paula Rosa
Gravatar:  https://en.gravatar.com/paularosachlb
Email:paularosa.chlb@gmail.com
Skype:PaulaRosa
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Do you have any protein shake recipes? Share with us below!.

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