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Homemade Protein Shakes: Excellent Recipes & Good Advice

For Many Years, Protein Shakes and Bodybuilders Supplements have become big business and have a trillion-dollar income. Many of these products promote muscle growth and most men who are fond of muscle development have taken this type of supplements at least 1 time.

However, there are many people who complain of spending a lot of money on powdered protein shakes that do not give them the results they expect, these people are tired of marketing companies and usually choose to create their own homemade protein shakes.

Protein shakes are an important factor when exercising to build muscles. It is said that when a person puts a lot of stress on their muscles, the muscle fibers “shred”, when the fibers regenerate grow bigger and stronger.

What’s the use of protein shakes?

Muscles need protein to grow and repair. Therefore, the human body needs protein so that the muscles can be repaired after exercise.

Almost anywhere in the world we can easily consume the recommended amount of protein, for example for men: the recommended daily amount of protein is around 55 grams while for women around 45 grams (depending on their weight, height, and state of Health).

Exercise does not radically increase our protein requirements to take liters of powdered protein supplements. Overcharging protein does not give any extra benefit or help accelerate muscle growth, the body “uses” only the amount of protein it needs and discards the rest, remember that excess protein gives more work to the kidneys and to the liver, which can cause long-term health problems.

As you can realize more important that the amount of proteins that consumers is the moment in which the takes. Popularly in most gyms instructors recommend consuming protein after exercise (maximum 2 hours). Also, remember that the reserves of glycogen in the muscles decrease after training, therefore it is important to also consume carbohydrates after exercise.

Home Recipes for Protein Shakes

Here Are Some Homemade Recipes:

Mango and Blueberries (With Powdered Supplement)

mango protein shakes

Mangoes and blueberries make a formidable duo. Mangoes are rich in vitamin A, vitamin C, dietary fiber and antioxidants.

Blueberries are very popular because they contain beneficial nutrients for the body.

A spoonful of Chia seeds adds the essential omega-3 oils the body needs, and all of this should complement with a serving of protein powder.


Per 500 ml serving:

1 Cup Sugar-Free Almond Milk

1/2 Cup Frozen Blueberries

1/2 Cup Frozen Mango

2 Tablespoons of Protein Powder

1 Tablespoon Chia Seeds

Nutritional values

344 Cal

11 Grams of Fat

36 Grams of Carbohydrates

521 mg of Sodium

10 Grams of Fiber

29 Grams Protein


                     In a blender, mix all the ingredients.

Home-Made Milkshake Without Protein Powder.

protein shakes chia seed

Every cell in the body needs nutrients (including proteins) for its basic biological processes.

Home Protein Shake

The body needs protein daily so you should consume the recommended amount daily, a quick way to get protein is through homemade shakes without needing to buy protein powders.

Milk or soy

Use milk or soy as a base because both liquids contain about 8 grams of protein per 250 ml. If you need to lose weight, eat low-fat milk and soy milk without sweet tastings.

Add 1 tablespoon of peanut butter or 16 grams of peanuts to provide about 4 grams of protein. If you do not like peanuts you can use almonds.

Add 250 ml unsweetened yogurt to get 11 grams of protein.

Add 1 banana or 2 apples to add 1 gram of protein.

Protein Shakes (Smoothie)

Finally, you can add 100 grams of oats to add texture to the shake and get 5 grams of protein. The precooked oats will dissolve in the liquid.

Now let’s make numbers:

Total Amount of Protein:

Peanuts or almonds
Banana or apples
8 Grams
4 Grams
11 Grams
1 Grams
5 Grams

In short, this shake provides 27 grams of protein and has a little more than 500 ml.

protein shakes

Remember to avoid foods with artificial sugar, the fruits will take care of giving you the flavor you want.

Warning: Purines

It is important to know that over-consumption of both animal and plant proteins can cause uric acid to increase and this can lead to long-term diseases such as gout.

What is gout?

Gout is one of the most painful forms of arthritis. It occurs when too much uric acid accumulates in the body and can cause: deposits of crystals of uric acid in the joints or joints and kidney stones often accumulate in the toe of the foot due to the uric acid crystals in the kidneys.

Many bodybuilders have problems with uric acid because they consume too much beef, chicken and vegetable foods that contain high amounts of purine, then some of the foods that contain large amounts of purines are listed below:












Green peas

The list is extensive but if you have high uric acid in blood you should consult with a nutritionist to help you design your diet and resolve your doubts about the foods you should avoid.

Going Back to Homemade Protein Shakes

Milk, eggs, cheese and yogurt contain low amounts of purines. So if you want to consume protein after your workout without filling your body with too much uric acid, you should opt for foods that contain low levels of purines.

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ill Cure

ill Cure

ill Cure is the next generation Health Blog, Featuring a fully Knowledge of Health From A-Z & Diseases. ill Cure Suggest You Health Tips & Fitness Tricks To keep You Active and Enjoy Healthy Life.

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