Homemade Protein Shakes Recipe |
A homemade protein shakes recipe that is delicious, easy anad bursting with goodness? Easy peasy... maybe!@
Protein shakes are a dime a dozen. However, a
high-quality protein drink
that is both homemade and nutritious is a rare find.
Most protein drinks today have traveled the path of least resistance --
cheap and potentially dangerous sweeteners, sugar alcohols (in order to
bring down the supposed "carb count"), and protein sources that are
often dubious...and accompanied with more outrageous claims than grams
of the good stuff.
I use a simple, homemade, economic and super-healthy protein drink at
least five times a week during my normal nutrition cycle and several
times a day during peak training cycles where I need to be in top
shape. My strategy for building these homemade protein shakes was simple:
- Go hormone-free and organic with everything possible;
- Go with plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety;
- Think 'raw';
- Make it delicious!
Below you will find this homemade
protein shakes recipe, complete with the exact
ingredients
used. It takes less than five minutes to make and keeps me full for 2-3
hours. It is less than 1/3 the cost of an out-of-the-box MRP (Meal
Replacement Product) and contains 1/10th the number of ingredients --
and that's a good thing. If you cannot pronounce it, it's probably bad
for you. And it tastes fantastic!
Mix
the following
into a high-quality blender:
1. One heaping
scoop of Jay Robb's Egg White Protein
You will need to
adjust this amount to your body weight. I use up to 1.5 grams times my
body weight (max) and as low as 1 gram times my body weight when doing
two shakes a day. For me this is between 20 and 35 grams of
powder. Jay uses the best sources available, including
hormone-free cattle and Stevia, a herbal sweetener, to make his
excellent protein. There are no additional carbs to speak of and only
the bare essentials ingredient-wise. Jay also makes a high-quality
whey. I will often combine the whey and the egg white powders, using a
bit over half a scoop each.
2. One raw egg
(cage-free)
Do not worry about cholesterol or getting food poisoning. These claims
are mostly media hype. You need the high-quality protein and fats found
in the egg. Most people try to go low-fat when making homemade protein shakes.
This is a mistake, as fats are crucial to the digestion of protein. As
for contamination: Roll the egg on the counter. If it wobbles, you are
safe to consume it. I've used this technique for ten years and I've yet
to have one case of food poisoning consuming raw eggs. Oh, and it makes
the protein drink taste better (believe it or not.)
3. Five grams of
L-Glutamine
Powdered L-Glutamine (I use Jarrow's brand) is one of the healthiest
things you can supplement your diet with. L-Glutamine has been shown to
be one of the most powerful nutrients for both recovery and immunity
enhancement. Bodybuilders will take up to 25 grams per day of
L-Glutamine during hard training cycles; I do as well. It makes a
tremendous difference in both performance and wellness. It is
tasteless, too.
4. Five grams of
Creatine Monohydrate
If you want more strength and muscle fullness, good old creatine
monohydrate (the non-fancy stuff; just monohydrate for me) works like
you would not believe. Five grams per day is all you need. Like
L-Glutamine, it is tasteless. I use Jarrow Brand.
5. Raw almonds
I cannot say enough good stuff about almonds. Besides tasting great,
they are loaded with essential fats and healthy fiber. Here is how I
measure how much to use. This comes right out of my book "The Every
Other Day Diet" found here:
More homemade
protein shakes <-- click.
You can find 15 other homemade protein shakes recipes and over 40 pages of recipes in my
book that fit the bill of being tasty and fantastic fat-burning meals.
Here is the trick: Divide your body weight by 10. That's it. If you
weigh 200 pounds as I do, that means 20 almonds. Simple, right? I
created an entire measuring system for Every Other Day Diet's SNAPP!
System of eating that is this simple for everything: Calories (none to
count), carbohydrates, fats, protein intake... even water!
6. Frozen berries
(raspberries mixed with blueberries)
Yes, fresh is
better than frozen... but frozen makes the shake more frothy. Plus I
buy organic berries and freeze them in containers. There is practically
nothing lost in the process. How much? Simple: Divide your
body weight by 5! In my case this is 40 berries, or about a handful.
Once you count them out once or twice you never have to again.
7. Pumpkin seeds
This was a great find: A super-healthy and tasty addition to my protein
recipe, plus a nice bump in the fiber content. Measuring something as
fine a seeds is a bit more challenging using my numeric system, so we
keep it simple: Use your palm. Just pour the seeds into your
palm. Make sure they are not forming a pyramid or overflowing. That's
the ideal amount.
8. 1 to 1.5 cups
of pure water
I use only 1 cup of water as I like my shake thick.
9. 1 cup of ice
Adjust to taste and texture preference.
10. Stevia (to
taste)
I love Stevia. It is an herbal sweetener that does not cause an insulin
spike like sugar or even sugar alcohols can, and does not have the
health hazards of artificial sweeteners. I use a few packets as I like
my homemade protein shakes nice and sweet.
There you have it: A mostly raw, protein-rich, health-fat,
carb-friendly protein drink that will fill you up for hours, tastes
great, and contains more raw nutrition than most people get in a week.
Want more homemade protein shakes? Go here:
The
Cheat-To-Beat-Diet <-- click.
- Jon Benson
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