Make protein shakes yourself: 3 recipes
Most people know protein shakes from strength training. The powder mixed with liquid is designed to help build muscle and enhance the training effect. Home-made protein shakes are healthier and just as quick to make.
Healthy protein shake
A home-made shake is a healthy and delicious alternative to industrially produced protein drinks. These shakes are made with natural ingredients and – if at all – sweetened with honey, agave syrup or maple syrup. The natural protein sources provide the muscles with just the nutrients the body needs after sport. And all in a wide variety of flavours, without industrially processed ingredients and without much extra effort.
Basis for home-made protein shakes
The basis for many protein shakes is quark or cottage cheese, milk, oats, fruit as well as nuts, chia seeds or flaxseed. Then add milk, almond or coconut milk, and various types of fruit and berries – according to taste. Mix the ingredients together and blend with a hand-mixer to a creamy consistency.
3 easy shake recipes
Ripe bananas in protein shakes are especially popular as they are satisfying and provide a good boost of energy. But other fruits like berries or mangos are also ideal vitamin-rich ingredients for a protein shake. Try it for yourself.
Ingredients for banana-cacao shake
150ml milk, alternatively soya or almond milk
60g skimmed quark
1/2 banana
1 tbsp. unsweetened cacao powder
1-2 tbsp. flaxseed or chia seeds
1 tsp. honey
a pinch of cinnamon
100ml water
Tip: soak the chia seeds in a little water for about 10 minutes beforehand.
Berry shake
Ingredients
150ml milk, coconut or almond milk
100g skimmed quark or cottage cheese
60g fresh or frozen berries
1 -2 tbsp. oats
1-2 tsp. flaxseed or chia seeds
1 tsp. honey
100ml water
Tip: soak the chia seeds in a little water for about 10 minutes beforehand.
Ingredients for an exotic shake
150ml skimmed milk or milk alternative (like coconut milk)
60g skimmed quark
1/4 mango, cut into small pieces
2 slices of pineapple, cut into small pieces
5 cashew nuts, finely chopped
1 tbsp. oats
1/2 tsp. finely chopped ginger, according to taste
1 tbsp. coconut flakes, according to taste
1 tsp. honey
100ml water
Healthy nutrients
Proteins are – besides complex carbohydrates and unsaturated fatty acids – healthy energy-providing nutrients that our body needs. Food proteins supply our body with various amino acids. Amino acids are like building blocks and are needed for the construction of the body’s own proteins, for example when growing muscles, bones, skin, hair and hormones.
Essential amino acids
Some of these amino acids are considered essential because the body can't produce them itself and they therefore need to be obtained from food sources. These essential amino acids are found in animal protein sources such as eggs, fish, and milk, but also in plant-based foods such as pulses, cereals, potatoes and nuts.
Protein powder: check the ingredients
In the fitness world and in the retail business, protein powder is sold as a healthy food supplement to ensure steady muscle growth. However, these industrially manufactured protein drinks should be consumed with caution.
How much protein does the body need?
A person’s daily protein requirement amounts to about 0.8g/kg of their body weight. With a weight of 60kg this is around 48g of protein/day. The protein content of an egg, for example, is 13g. But it's not advisable to eat more than 2g/kg body weight on a regular basis as this could have negative consequences.
Optimal protein intake for athletes
A top athlete needs only 0.1g/kg body weight more protein than a non-athlete. According to the Swiss Society for Nutrition (SSN), people with an increased energy requirement shouldn't increase their protein intake, but instead increase the carbohydrate content of their diet.
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