The muscle building world gives you tons of options to choose from when it comes to making the perfect protein shake.
As you work toward your muscle building goals, picking out the right ingredients for your protein shake is key to getting your nutrients in and making sure you’re doing so in a healthy and natural way.
Instead of navigating the shelves looking for the perfect mix of low sugar, high protein and flavor, why not head to the fresh foods aisle to make your own protein shake from scratch using whole foods?
How to Build Your Own Protein Shake
When you’re thinking of creating your own protein shake at home, there are a few key tips you need to know before you head out to the grocery store.
1High-quality protein source
Protein is the foundation for any protein shake. During any muscle building program, protein is key to boost muscle recovery, help in fat loss and promote muscle growth. There are many protein powders out there that you can add to your shake.
What is helpful to note is to always look at the ingredients and make sure the one you pick has the least amount of sugars, preservatives and other added ingredients you don’t need.
A few healthy options include:
- Grass-fed whey
- Brown rice protein powder
- Pea protein powder
- Hemp seed protein powder
2Greens, greens and more greens
The bottom line is that we all need more greens in our diets, even when trying to build muscle. Leafy greens give you all the necessary nutrients to keep you fit and make sure you are on the right track with your health.
If you’re having trouble consuming the recommended amount of greens in your diet, the easiest way to overcome this is to add them to your shake.
Add 2–4 cups of greens to your shake:
- Kale
- Spinach
- Mustard greens
- Collard greens
- Other leafy greens
3Be smart about fats
Omega-3 fatty acids and other essential fats are excellent to improve cognitive function, reduce inflammation and regulate the normal function of other organs and cells in the body. However, you need to be careful with fats, as not all of them are good for you.
Opt for natural fats that are found in nature and stay away from processed fats and vegetable oils that are high in omega-6 fatty acids.
Add 1–2 tablespoons of fats to your shake:
- Extra virgin coconut oil
- Almonds or almond butter
- Cod liver oil
- Macadamia nuts of macadamia butter
- Natural peanut butter
4Ditch the fruit juice and use whole fruits
Fruit juices are usually high in calories and mostly all sugar, therefore, you’re better off adding the whole fruit to your shake instead. Fruit juices are also stripped of most of their healthy nutrients, which further defeats the purpose of adding them to your shake.
There are tons of whole fruits out there that are rich in antioxidants, low-glycemic and high in vitamins and minerals. Just be aware of your portion size and you’re good to go.
Add 1/2–1 cup of fruits to your shake:
- Apples
- Blueberries
- Strawberries
- Papaya
- Peach
- Banana
- Raspberries
- Plum
Get your blender out of your kitchen cabinet and create a delicious shake right at home.
