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It is very easy to make your own protein shakes. While it may be more convenient to buy protein shakes from a local fitness supplement store, home made protein shakes are often cheaper, tastier, and more nutritious than their store bought counterparts.

Firstly, consider what sort of protein shake you are aiming to make. Are you attempting to make a shake high in protein but low in carbohydrates and fats? Is your goal to completely cut carbohydrates out of your diet, or are you interested in making a shake with little or no fat?

Once you have determined what sort of protein shake you would like to make, gather the required ingredients. Different lean meats work well in protein shakes, or if you are looking for little or no fat, you could use different beans for your shake. This article will examine some different, easy to make recipes in turn.

Protein Shake 1 (savory, serve hot): High in protein, low in fats and low in carbohydrates

A chicken shake' may sound off-putting to some, but if prepared well it tastes fantastic, similar to a fragrant, hot, thick chicken soup. The legendary Serge Nubret used chicken shakes frequently through his career, recently stating that it was far more nutritious and healthy than a commercially made shake. Boil or roast some chicken breast until thoroughly cooked. Tear the chicken into strips, and add to a blender. Add a small amount of low fat milk and blend thoroughly, until an even consistency is achieved. 150 grams of chicken breast has 45 grams of protein and 7.5 grams of fat.

Add some water, seasoning, pepper and salt to the shake, heat it up, and your nutritious chicken shake is complete. Try adding some different combinations, such as chives or chopped onion for a different flavor.

To increase the amount of protein and carbohydrates, add some boiled beans to the chicken before blending. This will make the shake thicker. To increase the amount of protein and fats, you could also try adding some raw eggs before blending. To add carbohydrates alone, try adding some boiled potato.

Protein Shake 2 (Sweet, serve cold): High in protein and carbohydrates

Add some bananas to a blender with some low fat milk (soy milk is a possible substitute). To this, add some cinnamon for flavor, as well as some tofu or whey protein isolate. While more expensive, whey protein isolate has far greater bioavailability than whey protein concentrate, and both are digested within 30 minutes of ingestion. Alternatively, you could try adding some casein protein (digested more slowly) or another slow digesting protein/ amino blend. If adding protein powder feels like you're just drinking an expensive commercial shake, try adding some whole raw eggs or egg whites to the mixture. Adding some smooth peanut butter will also boost the protein content of the shake.

For some added flavor, try adding a teaspoon of pudding mix as well.
In conclusion, protein shakes are easy to make, nutritious and satisfying. Whether savory or sweet, a making your own protein shakes can be cheaper, more nutritious, and ultimately tastier than their store bought mass produced counterparts.

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